JT's Homemade Savory Meal Bars
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 16
Ingredients
3 Separate Bowls:BOWL #110 scoops whey protein powder, unflavored1 1/2 cups whole wheat flour1/2 cup ground flax seed2/3 cup oat bran8 Tbsp wheat germ1 1/2 cups rolled oats, toasted1/2 teaspoon saltBOWL #21 1/2 cup sun-dried tomatoes1 cup dried cranberries (craisins)1/2 cup chopped parsley1/2 cup chopped rosemary4 cloves garlic, minced or pulverized1 can whole kernel corn, drainedBOWL #31 block tofu, siken1 cup 2% Daisy cottage cheese2/3 cup dark mole asses3 large eggs10 egg whites (you may sub EggBeaters)10 Tbsp peanut butter1/2 cup nonfat evaporated milk1/2 cup chicken stockSeparate for lagniappe:1 cup dry roasted edamame
Line the bottom of a baking sheet or pan with parchment paper and spray with PAM or lightly coat with canola oil. Set aside, and preheat the oven to 350 degrees F. In Bowl #1, combine the protein powder, oat bran, wheat flour, ground flax seed, wheat germ, rolled oats and salt. Set aside. In Bowl #2, I whiz the tomatoes, turkey jerky, and cranberries each in the food processor until an even consistency of shreds is perceived, then combine. Add the chopped parsley, rosemary, and whole kernel corn. Let rest while you whoop up the batter. In Bowl #3, whisk the tofu until smooth, add the cottage cheese and whisk again, and then add the molasses and whisk again. Add the eggs, and peanut butter, 1 at a time, and whisk to combine after each addition, then add the evaporated milk and chicken stock and mix again.. Add this to the protein powder mixture and stir well to combine. Fold in the contents of Bowl #2, ensuring an even consistency. Lastly, add the cup of edamame and mix well a final time. Spread evenly in the prepared baking dish and bake in the oven for about 25 minutes. I like mine less done, so always check and usually remove at 25 minutes. Remove from the oven and cool completely before cutting into bars. I generally get 16 bars from this batch, but I like them LARGE, smaller bars are also an option. These bars truly provide a well balanced meal for those of us on the run, watching fat intake seeking high protein.
Number of Servings: 16
Recipe submitted by SparkPeople user D33RJOHN.
Number of Servings: 16
Recipe submitted by SparkPeople user D33RJOHN.
Nutritional Info Amount Per Serving
- Calories: 519.2
- Total Fat: 13.8 g
- Cholesterol: 81.8 mg
- Sodium: 1,012.7 mg
- Total Carbs: 62.1 g
- Dietary Fiber: 8.7 g
- Protein: 41.7 g
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