Sweet and spicy snack mix

Dietician's Tip

Replacing peanuts and pretzels with garbanzos and dried fruit increases the fiber and reduces the fat and sodium.

To make this plant based, leave out honey.

Ingredients

  • 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.

Serving Information

Serves 12

Nutritional analysis per serving

Calories: 172
Total carbohydrate: 38 g
Cholesterol: 0 mg
Dietary fiber: 5 g
Monounsaturated fat: Trace
Protein: 5 g
Saturated fat: Trace
Serving size: 1/2 cup
Sodium: 197 mg
Total fat: 1 g

DASH Eating Plan Servings

Fruits: 1
Grains and grain products: 1
Nuts, seeds and dry beans: 1/2

Diabetes Meal Plan Choices

Fruits: 1
Meat and meat substitutes: 1/2
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fruits: 1
Protein and dairy: 1/2

Last Updated Jul 29, 2022


© 2024 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use