Energy Bars
These moist and chewy treats have a good-for-you secret ingredient. Don't tell--it's protein-rich beans!
Ingredients
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Nonstick cooking spray
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1-2/3 cups low-fat granola cereal
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1 cup chopped pitted dates
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1 cup flaked coconut
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2/3 cup packed light brown sugar
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1/2 cup whole wheat pastry flour
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1 teaspoon ground cinnamon
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1 15-ounce can pinto or Great Northern beans, rinsed, well-drained, and coarsely chopped
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1/2 cup dark raisins
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1/2 cup chopped walnuts or almonds
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1/2 cup honey
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3 tablespoons margarine or butter, melted
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2 tablespoons canola oil
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1 teaspoon vanilla
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1/8 teaspoon salt
Directions
1.
Line a 13x9x2-inch baking pan with foil. Lightly coat foil with nonstick cooking spray. Preheat oven to 350 degrees F.
2.
Combine cereal, dates, coconut, brown sugar, flour, and cinnamon in large bowl. Stir in beans, raisins, and nuts. Combine honey, margarine or butter, oil, vanilla, and salt in small bowl. Add to cereal mixture; stir until combined. Spread in prepared pan.
3.
Bake in preheated oven for 40 to 45 minutes or until edges of bars are lightly brown and center is firm to touch. Cool completely. Use foil to lift out of pan; cut into bars. Makes 30.
Make-Ahead Tip
Freeze bars, wrapped in foil, up to 3 months.
Nutrition information
Calories 137, Total Fat 5 g, Saturated Fat 0 g, Cholesterol 18 mg, Sodium 90 mg, Carbohydrate 24 g, Fiber 2 g, Protein 2 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 2%, Iron 0%. Exchanges: Fruit .5, Starch 1, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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