Protein bars from the store are usually quite in fat and list high fructose corn syrup as the first or second ingredient. Additionally, they are an expensive value-added product. With the use of high-protein cereal and whey protein, you can make portable, tasty bars in your own kitchen.
To ensure the shelf-life of the bars, I typically individually wrap all the bars after they are completely cooled and leave a few out for the next day or so. I freeze the rest of the bars and pull them out as needed!
Ingredients:
2 tbsp butter
2 cups mini Marshmallows
4 cups Kashi goLEAN cereal
2 1/2 1 oz scoops whey protein (about 65g protein)
1 pitcher packet splenda
2.5 tbsp honey
Directions:
1. Lightly spray a 9 X 9 square baking pan with cooking spray
2. Measure dry ingredients into a large bowl
3. Melt butter in a large pot on medium-low heat
4. Add mini marshmallows; stir continuously until all are melted
5. Turn off heat and add dry ingredients
6. Stir together completely and quickly until evenly mixed
7. Dump contents into the pre-sprayed pan, lightly wet fingers, and press into the pan firmly
8. Allow to cool for 10-15 minutes and cut into 10 squares
Nutrition (1 tenth of recipe): 185 Calories, 14g protein, 30g carbs, 5 g fiber, 4 g fat
Thursday, November 8, 2007
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3 comments:
great to have a healthy food....mmm, great & thanks for this protein food
Wow, just what I was looking for. I tried to not use the honey and use stevia, but they were too dry. I used a splash of water, but it has a different effect than honey or marshmallows. I threw some Cinnamon and Nutmeg in mine to make them Spice Bars along with some ground flaxseed and I also replaced a cup of Kashi with 1/2 cup of quick oats. Yummy!
what is a "pitcher packet"?
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