Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Sweet and spicy snack mix

Recipe: Sweet and spicy snack mix

Instead of peanuts and pretzels, this snack mix includes garbanzos and dried fruit, boosting the fiber and lowering the fat and sodium.

Instead of peanuts and pretzels, this snack mix 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.


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.


Ingredients
  • 2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
  • 2 cups 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

Exchange Data
Dash
Dairy 
Fats 
Fruits
Grains
Meat 
Nuts_Seeds_Drybeans1/2 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits
Meat1/2 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories194 
Carbohydrate39 g 
Cholesterol0 mg 
Fiber5 g 
Monounsaturatedfat0.5 g 
Potassium 
Protein5 g 
SaturatedfatTrace 
Servingsize1/2 cup 
Sodium218 mg 
TotalFat2 g 

2015-05-30

Find a physician

or Need Help Finding a Physician

Upcoming Events

Blood Pressure Screening
Thu, Aug 16, 2018 - 09:00 AM - 11:30 AM More
Body Awareness
Thu, Aug 16, 2018 - 10:00 AM - 11:00 AM More
Stroke Support Group
Thu, Aug 16, 2018 - 03:30 PM - 04:00 PM More
View all Events >>