Apricot-Walnut Cereal Bars

Apricot-Walnut Cereal Bars

Crisp and chewy, this bar is a good-for-you alternative to store-bought cereal bars. The secret ingredient, silken tofu, will give your day a protein-packed start. The recipe also works with other fruit-and-nut combinations.

From EatingWell: April/May 2005, The EatingWell Diabetes Cookbook (2005)
Yield: 16 servings
Active Time: 30 minutes
Total Time: 2 hours (including cooling time)

Ingredients

  1. 3 cups old-fashioned rolled oats
  2. 1/2 cup chopped walnuts, (about 2 ounces)
  3. 3 cups unsweetened puffed-grain cereal, such as Kashi
  4. 2 cups chopped dried apricots
  5. 1/4 cup all-purpose flour
  6. 1/2 teaspoon salt
  7. 12 ounces silken tofu, drained (about 1 1/3 cups)
  8. 1 large egg
  9. 1/2 cup canola oil
  10. 1 cup honey
  11. 1 tablespoon vanilla extract
  12. 2 tablespoons freshly grated lemon zest

Preparation

  1. Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
  2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.
  3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.
  4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.

Tips & Notes

Nutrition

Nutrition Per Serving: 306 calories; 12 g fat (1 g sat, 5 g mono); 13 mg cholesterol; 46 g carbohydrates; 6 g protein; 3 g fiber; 87 mg sodium; 367 mg potassium.

Nutrition Bonus: Fiber (14% daily value).

3 Carbohydrate Serving

Exchanges: 2 starch, 1 fruit, 2 fat