Protein Bars
Preparation Time: 15 minutes Cooking Time: 30 minutes Makes: 12 servings
These bars are a great alternative to the store-bought protein bar varieties and offer natural rather than processed ingredients. They are portable and fit well with an active lifestyle.
Ingredients
low-fat granola cereal 500 mL 2 cups
whole-wheat flour 125 mL ½ cup
dried cranberries 125 mL ½ cup
raisins 125 mL ½ cup
natural peanut butter 75 mL 1/3 cup
plain, non fat yogurt 125 mL ½ cup
low-fat silken tofu 150 mL 2/3 cup
1 egg
1 egg white
brown sugar, not packed 50 mL ¼ cup
Cooking Directions
1. Preheat the oven to 375º F (190º C). Line a glass 8x8 inch square baking dish with parchment paper. Set aside.
2. In a large bowl, combine granola, flour, cranberries and raisins.
3. In a second bowl, combine the rest of the ingredients. Add to the dry ingredients and mix until combined. Pour into the prepared
baking dish.
4. Bake for 25 to 30 minutes. Let cool.
5. Loosen the bars from the edge of the pan and place the entire square on a cutting board. Cut into 6 equal long thin strips and then cut
in half to make 12 bars.
6. Store in an air tight container for up to 2 days or wrap individually and freeze.
© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2008.
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Nutritional Information (1 bar): Calories: 201 Protein: 7 g Total fat: 6 g Saturated fat: 1 g Dietary cholesterol: 16 mg Carbohydrate: 33 g Dietary fibre: 4 g Sodium: 57 mg Potassium: 269 mg
* The EatRight Ontario dietitian service is provided free of charge to residents of Ontario.
Open 9am - 5pm ET Monday to Friday; evening hours Tuesday and Thursday to 9pm ET.
Provided by the Ministry of Health Promotion. © Queen's Printer for Ontario, 2009
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