Super Bars with Dried Fruit and Peanut Butter
Nonstick vegetable oil spray
3 C. puffed whole grain cereal (such as Kashi)
1/4 C. walnuts, chopped
1/4 C. chopped pitted dates
1/4 C. dried tart cherries
1/2 C. raisins
1/3 C. creamy peanut butter or almond butter
1/4 C. honey
1/4 C. light corn syrup
Preheat oven to 350 degrees. Spray a 9-inch square metal baking pan with nonstick spray. Mix cereal, walnuts, dates, cherries and raisins in a medium bowl. Combine peanut butter, honey and corn syrup in a heavy small saucepan. Bring to a boil, whisking constantly until mixture bubbles vigorously and thicken slightly, about one minute.
Pour peanut butter mixture over the cereal mixture in the bowl; stir to blend.
Transfer the mixture in a prepared pan; press to compact. Bake until just golden around edges, about 10 minutes. Cool completely.
Cut into nine bars.
Can be prepared three days ahead. Store in a single layer between sheets of foil in an airtight container at room temperature.
Each bar contains: 235 calories; 7 grams fat; 5 grams protein; 38 grams carbohydrates; no cholesterol; 3 grams fiber.