•  1 1/2 cups crispy corn-and-rice cereal
  •  cup bite-size shredded wheat biscuits
  •  3/4 cup unblanched whole almonds
  •  1/4 cup peanuts
  •  tablespoons butter
  •  tablespoons honey mustard
  •  teaspoon Worcestershire sauce
  •  1/4 teaspoon garlic powder
  •  1/8 teaspoon cayenne pepper
  •  cups plain popped popcorn


  1.  Preheat oven to 300 degrees F. Line a 13x9x2-inch baking pan with foil, extending the foil over edges of pan. In the prepared pan toss together crispy cereal, wheat biscuits, almonds, and peanuts; set aside.
  2.  In a small saucepan heat butter over medium heat until melted. Remove from heat. Stir in mustard, Worcestershire sauce, garlic powder, and cayenne pepper. Drizzle mustard mixture over cereal mixture; toss gently to coat.
  3.  Bake for 20 minutes, stirring gently after 10 minutes. Stir in popcorn. Using the edges of the foil, lift popcorn mixture out of pan; cool. Store in an airtight container at room temperature for up to 3 days. Makes 15 (1/2-cup) servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 15
PER SERVING: 113 cal., 8 g total fat (2 g sat. fat), 4 mg chol., 87 mg sodium, 9 g carb. (2 g fiber, 1 g sugars), 3 g pro.

Diabetic Exchanges

High-Fat Meat (d.e): 0.5; Fat (d.e): 0.5; Starch (d.e): 0.5