Lunch

JT's Homemade Savory Meal Bars is for Lunch.

JT's Homemade Savory Meal Bars takes 30 minutes to prepare.

JT's Homemade Savory Meal Bars takes 25 minutes to cook.

JT's Homemade Savory Meal Bars makes 16 servings.

The ingredients for JT's Homemade Savory Meal Bars are:

3 Separate Bowls:
BOWL #1
10 scoops whey protein powder, unflavored
1 1/2 cups whole wheat flour
1/2 cup ground flax seed
2/3 cup oat bran
8 Tbsp wheat germ
1 1/2 cups rolled oats, toasted
1/2 teaspoon salt
BOWL #2
1 1/2 cup sun-dried tomatoes
1 cup dried cranberries (craisins)
1/2 cup chopped parsley
1/2 cup chopped rosemary
4 cloves garlic, minced or pulverized
1 can whole kernel corn, drained
BOWL #3
1 block tofu, siken
1 cup 2% Daisy cottage cheese
2/3 cup dark mole asses
3 large eggs
10 egg whites (you may sub EggBeaters)
10 Tbsp peanut butter
1/2 cup nonfat evaporated milk
1/2 cup chicken stock

Separate for lagniappe:
1 cup dry roasted edamame

Here is how you make JT's Homemade Savory Meal Bars:

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: 16Recipe submitted by SparkPeople user D33RJOHN.

The nutritional information for JT's Homemade Savory Meal Bars is:

• Servings Per Recipe: 16
• 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

The dietary needs meet for JT's Homemade Savory Meal Bars is Low Fat