Healthy, Sugar-Free Nutty Bran Flakes Recipe

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Healthy, Sugar-Free Nutty Bran Flakes
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Ingredients
8
Count
Nutrition
274
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, sift together all dry ingredients. Add milk and water and mix well.
  3. Cut parchment paper into two 12 x 16 pieces.
  4. Lay one piece of parchment on a flat surface and scoop half of the dough onto the center. Flatten dough by hand and cover entire parchment with clear plastic wrap. Roll out the dough over the plastic wrap.
  5. The goal is to make the dough extremely thin with areas of near transparency. You may notice that you are in effect making one huge bran flake at this point.
  6. Remove the plastic wrap and place the dough (on the parchment) onto a 14 x 16 flat sheet pan. Cook for 10 minutes checking often after 5 minutes. A dough this thin will burn easily if left in too long.
  7. The resulting product after cooking will be a leathery thin cracker (crunchy at the edges).
  8. Remove from oven and allow to cool completely.
  9. Repeat the rolling and cooking process with the other half of your dough.
  10. Reduce oven temperature to 275 degrees.
  11. After both huge bran flakes have completely cooled - rip and crack them into the sized flakes you are most familiar with (about 3/4 of an inch).
  12. Place all flakes on a large cookie sheet and cook at the reduced temperature for 20 minutes - stirring the and flipping the flakes every five minutes.
  13. Remove the pan from the oven and allow flakes to cool completely.
  14. Serve with milk and fresh fruit. Stores well in a sealed container for up to two weeks.
  15. For Vegan use only the soy milk.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 273.67 Kcal (1146 kJ)
Calories from fat 122.55 Kcal
% Daily Value*
Total Fat 13.62g 21%
Cholesterol 0.41mg 0%
Sodium 207.1mg 9%
Potassium 339.78mg 7%
Total Carbs 35.5g 12%
Sugars 5.23g 21%
Dietary Fiber 4.27g 17%
Protein 10.2g 20%
Vitamin C 9.2mg 15%
Iron 3.1mg 17%
Calcium 72mg 7%
Amount Per 100 g
Calories 248.15 Kcal (1039 kJ)
Calories from fat 111.12 Kcal
% Daily Value*
Total Fat 12.35g 21%
Cholesterol 0.37mg 0%
Sodium 187.79mg 9%
Potassium 308.1mg 7%
Total Carbs 32.19g 12%
Sugars 4.75g 21%
Dietary Fiber 3.87g 17%
Protein 9.25g 20%
Vitamin C 8.3mg 15%
Iron 2.8mg 17%
Calcium 65.3mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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