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Health Information Library Recipes Sweet and spicy snack mix

Sweet and spicy snack mix

Nutrition Facts

Serving Size 1/2 cup
Calories 172

Amount Per Serving
Monounsaturated fat Trace
Saturated fat Trace
Total fat 1 g
Sodium 197 mg
Cholesterol 0 mg
Dietary fiber 5 g
Protein 5 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Enjoy a snack mix with more fiber and less salt with a few simple substitutions.

Ingredients

(Serves 12)
  • 2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
  • 2 cups unsweetened wheat squares cereal
  • 1 cup dried pineapple chunks
  • 1 cup raisins
  • 2 tablespoons honey
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chili powder

Directions

Heat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.

Generously spray a 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. 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.

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.

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 to 15 minutes, stirring occasionally to keep the mixture from burning.

Remove from oven and let cool. Store in an airtight container.

Last Updated: September 14th, 2021