No-bake Chewy Fruit and Nut Bars

No-bake Chewy Fruit and Nut Bars
20 min.
20
105kcal

Suggestions

Ingredients

  • 0.3 cup creamy almond butter 
  • 0.3 cup bittersweet chocolate finely chopped
  • 0.5 cup karo syrup 
  • tbsp butter 
  • cup cherries dried
  • 0.7 cup apricots dried chopped
  • tablespoons brown sugar light packed
  • 1.5 cups puffed brown rice cereal 
  • cup roasted raw unsalted whole
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • aluminum foil

Directions

  1. Line an 8-in. square pan with foil. Butter foil. In a large bowl, stir together cereal, cherries, almonds, apricots, and chocolate.
  2. Combine 2 tbsp. butter, the sugar, syrup, almond butter, and salt in a small saucepan and cook, stirring, over medium heat until butter melts and mixture is smooth. Bring to a simmer and cook 1 minute, stirring constantly to prevent scorching. Immediately pour bubbling mixture over cereal mixture and stir until well combined.
  3. Press mixture firmly into prepared pan, using lightly buttered hands. Chill until firm, about 1 hour. Tip out of pan onto a work surface and peel off foil. Using a sharp buttered knife, quarter mixture and then cut each quarter into 5 bars.
  4. *Find at natural-foods stores and Whole Foods Market.

Nutrition Facts

Calories105kcal
Protein14.29%
Fat34.43%
Carbs51.28%

Properties

Glycemic Index
5.27
Glycemic Load
1.01
Inflammation Score
-2
Nutrition Score
3.2682608806569%

Flavonoids

Cyanidin
2.08mg
Pelargonidin
0.02mg
Peonidin
0.1mg
Catechin
0.3mg
Epigallocatechin
0.02mg
Epicatechin
0.34mg
Kaempferol
0.02mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:104.7kcal
5.23%
Fat:4.25g
6.54%
Saturated Fat:1.5g
9.36%
Carbohydrates:14.25g
4.75%
Net Carbohydrates:13.27g
4.83%
Sugar:10.38g
11.53%
Cholesterol:10.64mg
3.55%
Sodium:51.33mg
2.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.97g
7.94%
Vitamin E:1.01mg
6.74%
Manganese:0.11mg
5.61%
Phosphorus:54.75mg
5.47%
Selenium:3.81µg
5.44%
Vitamin B6:0.1mg
5.17%
Vitamin B3:0.97mg
4.85%
Magnesium:18.35mg
4.59%
Copper:0.09mg
4.31%
Potassium:149.17mg
4.26%
Vitamin B1:0.06mg
4.21%
Vitamin A:197.2IU
3.94%
Fiber:0.98g
3.91%
Vitamin B2:0.06mg
3.66%
Iron:0.5mg
2.78%
Zinc:0.41mg
2.75%
Calcium:23.24mg
2.32%
Vitamin B5:0.14mg
1.44%
Folate:4.58µg
1.14%
Vitamin B12:0.07µg
1.11%
Source:My Recipes