LernerCohen
Healthcare
Recipe of the Month
March 2010
Sweet and Spicy Snack Mix
Ingredients:
2-15 oz cans garbanzos, rinsed, drained and patted dry
2 C Wheat Chex cereal
1 C dried pineapple chunks
1 C raisins
2 Tbsp honey
2 Tbsp reduced sodium Worcestershire sauce
1 tsp garlic powder
½ tsp chili powder
Butter flavored cooking spray
Instructions:
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Pre-heat oven to 350 degrees F. Lightly coat a 15 ½ inch by 10 ½ inch baking sheet with butter-flavored cooking spray.
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Generously spray heavy skillet with butter flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.
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Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.
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Lightly coat a roasting pan with butter flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.
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In a large glass measuring cup, combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10-15 minutes, stirring occasionally to keep the mixture from burning. Remove from the oven and let cool. Store in an airtight container. Serves 12.
Nutrition Information:
Serving Size: about ½ cup
Calories: 154
Carbohydrates: 36 grams
Fiber: 3 grams
Protein: 3 grams
Total Fat: 0 grams
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 192 milligrams
Courtesy of Natalie von Suskil, MS, RD