Green Pumpkinseed and Cranberry Crispy Bars

Green Pumpkinseed and Cranberry Crispy Bars
45 min.
16
117kcal

Suggestions


Are you on the lookout for a delicious, nutritious snack that can also double as a delightful appetizer? Look no further! Our Green Pumpkinseed and Cranberry Crispy Bars offer a perfect symphony of flavors and textures that will tantalize your taste buds. Imagine the satisfying crunch of oven-toasted rice cereal combined with the rich, nutty flavor of green pumpkinseeds, all tied together with the sweetness of dried cranberries.

This recipe is not only easy to make, but it's also ready in just 45 minutes—making it ideal for both spontaneous gatherings and planned events. Each bar is a guilt-free treat, coming in at only 117 calories, making them an excellent choice for those mindful of their calorie intake. The combination of protein, healthy fats, and carbs makes these bars a well-rounded snack that keeps you energized throughout the day.

Whether you serve them as a starter at your next dinner party, a snack for afternoon cravings, or even as a unique antipasti option, these crispy bars are bound to impress your guests. With minimal equipment needed and straightforward steps to follow, you'll find yourself whipping up these delightful bites in no time. So grab your apron, and let’s get cooking!

Ingredients

  • 0.3 cup butter 
  • cups rice cereal (such as Rice Krispies)
  • cup cranberries dried
  • ounce marshmallows miniature ( 5 cups)
  • 0.1 teaspoon salt 
  • teaspoon vanilla extract 
  • 0.5 cup frangelico raw green

Equipment

  • frying pan
  • sauce pan
  • baking pan
  • spatula

Directions

  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Add pumpkinseeds; cook 4 minutes or until seeds begin to pop and lightly brown, stirring frequently.
  3. Remove from heat; cool.
  4. Lightly coat a 13 x 9-inch baking dish with cooking spray; set aside. Melt butter in a large saucepan over medium heat. Stir in marshmallows; cook 2 minutes or until smooth, stirring constantly.
  5. Remove from heat; stir in vanilla and salt. Stir in reserved seeds, cereal, and cranberries. Scrape mixture into prepared dish using a rubber spatula.
  6. Lightly coat hands with cooking spray; press cereal mixture evenly into prepared dish. Cool completely.
  7. Cut into 16 bars.

Nutrition Facts

Calories117kcal
Protein2.32%
Fat22.43%
Carbs75.25%

Properties

Glycemic Index
6.91
Glycemic Load
6.96
Inflammation Score
0
Nutrition Score
0.92478260381714%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Myricetin
0.18mg
Quercetin
0.34mg

Nutrients percent of daily need

Calories:116.9kcal
5.85%
Fat:3.04g
4.68%
Saturated Fat:1.86g
11.6%
Carbohydrates:22.95g
7.65%
Net Carbohydrates:22.45g
8.17%
Sugar:13.7g
15.22%
Cholesterol:7.63mg
2.54%
Sodium:53.01mg
2.3%
Alcohol:0.09g
100%
Alcohol %:0.35%
100%
Protein:0.71g
1.41%
Folate:9.23µg
2.31%
Fiber:0.5g
1.99%
Vitamin B1:0.03mg
1.8%
Vitamin A:88.64IU
1.77%
Vitamin E:0.25mg
1.65%
Copper:0.03mg
1.63%
Selenium:0.93µg
1.33%
Vitamin B3:0.26mg
1.3%
Iron:0.23mg
1.28%
Vitamin B2:0.02mg
1.13%
Manganese:0.02mg
1.09%
Source:My Recipes