Snacks-to-go: Crunchy Cereal Squares
Corn flakes, coarse crumble
Unsweetened coconut, shred
Toasted almonds, coarse chop
Dried apricots, chopped
Pitted dates, coarsely chop
Packed brown sugar
Crease 13x9-inch baking dish; line bottom with parchment paper or
foil. Set aside.
In large bowl, mix together corn flakes, coconut, sunflower seeds,
almonds, apricots and dates.
In saucepan, cook corn syrup, butter and water over medium-high heat
butter is melted. Stir in sugar until dissolved. Bring to rolling boil;
boil vigorously, without stirring, for 3 minutes.
Pour over flake mixture, tossing to mix well.
Spread in prepared dish, levelling and pressing firmly. Bake in 325F
oven for 30 minutes. Cut around edges to release. Let cool in pan on
Invert and remove paper. Turn right side up; cut into squares.
Per Square: about 170 calories, 2 g protein, 9 g fat, 22 g carbohydrate
Source: Canadian Living magazine, Jan 95
Presented in article by Riki Dixon "Portable Meals: Snacks to Go"