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Name: Sweet and Spicy Snack Mix
Prep time: 30 min
Total time: 30 min
Yield: 12
Cuisine: not set
Ingredients: 30 ounces garbanzo beans rinsed, drained and patted dry; 2 cups wheat squares cereal; 1 cup dried pinapple chunks; 1 cup raisins; 2 tablespoons honey; 2 tablespoons Worcestershire sauce; 1 teaspoon garlic powder; 1/2 teaspoon chili powder

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INGREDIENTS

30 ounces garbanzo beans ; rinsed, drained and patted dry
2 cups wheat squares cereal
1 cup dried pinapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder

Servings

INSTRUCTIONS

Serving Size: 1/2 cup

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.

DASH Eating Plan Servings

Nuts, seeds and dry beans 1/2

Grains and grain products 1

Fruits 1

Diabetes Meal Plan Choices

Meat and meat substitutes 1/2

Fruits 1

Starches 1

NOTES

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Sweet and Spicy Snack Mix

30 ounces garbanzo beans rinsed, drained and patted dry
2 cups wheat squares cereal 
1 cup dried pinapple chunks 
1 cup raisins 
2 tablespoons honey 
2 tablespoons Worcestershire sauce 
1 teaspoon garlic powder 
1/2 teaspoon  chili powder

Serving Size: 1/2 cup

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.

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.

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

DASH Eating Plan Servings
Nuts, seeds and dry beans 1/2
Grains and grain products 1
Fruits 1

Diabetes Meal Plan Choices
Meat and meat substitutes 1/2
Fruits 1
Starches 1

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Nutrition

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Serving Size: 1 Serving (90g)
Recipe Makes: 12 Servings

Calories: 166
Calories from Fat: 17 (10%)

Amt Per Serving		% DV

	Total Fat 1.9g	3 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.4g
	Polyunsanturated Fat 0.8g
Cholesterol 0mg		0 %
Sodium 34.9mg		1 %
Potassium 336.4mg		9 %
Total Carbohydrate 32.5g		10 %
	Dietary Fiber 5.9g	24 %
	Sugars, other 26.6g
Protein 6.8g		10 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 166

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