Number of servings :
Type of meal : | Breakfasts/Brunches | Breakfasts/Brunches
Special diet :
2 cups (500 mL) low-fat (1%) milk or vanilla soy milk
¾ cup (190 mL) old-fashioned rolled oats (not quick oats)
1 medium apple, peeled, cored and chopped
1/3 cup (90 mL) dried cranberries or raisins
½ teaspoon (3 mL) cinnamon
¼ cup (65 mL) whole flaxseeds, ground or 1/3 cup flaxseed meal
¼ cup (65 mL) nonfat plain or vanilla yogourt
¼ cup (65 mL) maple syrup, warmed, or 2 tablespoons brown sugar
- Combine the milk, rolled oats, apple, dried cranberries (or raisins) and cinnamon in a heavy medium saucepan. Bring to a simmer over medium-high heat, stirring almost constantly.
- Reduce the heat to medium-low and cook, stirring often, until creamy and thickened, 3 to 5 minutes.
- Stir in the flaxseeds. Spoon the cereal into individual bowls and top each serving with a dollop of yogurt and a drizzle of maple syrup. One serving is 2/3 cup. Leftovers will keep, covered, in the refrigerator for up to two days. Reheat in the microwave.
Nutrients Per Serving: 282 calories, 10 g protein, 47 g carbohydrates, 6 g fibre, 7 g total fat, 1 g saturated fat, 8 mg cholesterol, 84 mg sodium.
Imported on 2011-01-20 20:26:46 — Original ID:1689