Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Parmesan munch mix

Preparation time: 15 minutes
Baking time: 30 minutes
Cooling time: 20 minutes

Parmesan munch mix

1 bag (about 12 cups) popped low-fat butter-flavored popcorn
3 cups rice square cereal (such as Rice Chex)
3 cups wheat square cereal (such as Wheat Chex)
1 bag (5 1/2 ounces) or 3 cups Goldfish pretzel snack crackers (may substitute pretzel sticks)
3 cups reduced-fat baked cheese snack crackers (such as reduced-fat Cheez-Its)
1 stick reduced-calorie margarine, melted
1/2 teaspoon garlic powder
1/2 teaspoon seasoned salt
1/2 teaspoon onion salt
1/2 cup grated Parmesan cheese

Preheat oven to 300°F. In a large bowl, combine popcorn, rice square cereal, wheat square cereal, pretzels, and cheese crackers. In a small bowl, whisk together melted margarine, garlic powder, seasoned salt, and onion salt. Pour one-third of butter mixture over cereal mixture and toss to coat. Repeat twice. Sprinkle with half of Parmesan cheese and toss to coat. Repeat. Pour cereal into two 9″ x 13″ pans and bake for 30 minutes, stirring every 10 minutes. Cool to room temperature. Store in airtight container.

Nutrition Facts

Per Serving:
  Calories: 162
  Carbohydrate: 23 g
  Protein: 4 g
  Fat: 6 g
  Saturated fat: 1 g
  Sodium: 391 mg
  Fiber: 1 g
Exchanges per serving: 1 1/2 starch, 1 fat
Carbohydrate choices: 1 1/2




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