Bitsy's Kitchen
Chili Bean Snack Mix
2 cans ( 15 oz. ea.) garbanzo beans, drained, rinsed
Butter flavor cooking spray
4 cups toasted wheat, corn or rice squares cereal
2 cups pretzel goldfish or pretzel sticks
1 pkg. (8 oz.) chopped mixed dried fruit (2 cups)
1 pkg. (6 oz.) dried pineapple chunks
( 1 cup) 1/2 cup roasted pumpkin seeds
2 Tbsp. reduced sodium Worcestershire sauce
4 tsp. chili powder
1 Tbsp. onion powder
1 Tbsp. paprika
Salt
Dry garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spray.; cook over medium heat, stirring frequently, until they begin to brown, 8 to 10 minutes. Transfer beans to jelly roll pan and bake at 350° until browned and beginning to crisp on the outside, 20 to 25 minutes.
Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss. Transfer mixture to roasting pan.
Bake snack mix at 350° F. for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature.
NOTE: Sweet Bean snack Mix – Make snack mix as above, substituting 1 tablespoon honey and 1 tablespoon apple juice for the Worcestershire Sauce and 4 teaspoons ground cinnamon, 1-1/2 teaspoons ground nutmeg and 1 teaspoon ground allspice for the chili, garlic and onion powders and paprika. Delete Salt.
Nutritional Information Per Serving:
Calories 216, Carbohydrate 47g, Protein 6g, Folate 66 mcg, Dietary Fiber 8, Fat 3g, % of Calories from Fat 11, Sodium 351 mg and Cholesterol 0 mg.