Dietitian's tip: Instead of peanuts and pretzels, this Chex Mix version includes garbanzos and dried fruit. You not only increase the amount of fiber in the spicy snack mix, but also reduce the fat and sodium.
2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder
Preheat 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.
Nutritional analysis per serving
|Serving size: 1/2 cup|
|Total fat||trace||Total carbohydrate||36 g|
|Saturated fat||trace||Dietary fiber||3 g|
|Monounsaturated fat||trace||Protein||3 g|
|Protein and dairy||1/2|
|Grains and grain products||1/2|
|Nuts, seeds and dry beans||1/2|