foodconsumer.org: Healthy Recipes: Hearty Baked Oatmeal

Healthy Recipes: Hearty Baked Oatmeal
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admin on 03/03/2010 01:54:00
 
Avoid the soupy mess that often comes with instant oatmeal and opt for this
homemade recipe that's surprisingly easy. Featuring thick, hearty oats, dried
fruits and nuts, it's a warm breakfast to get your day started right.
Whole-grain oats are a top source of fiber, which lowers cholesterol and the
risk of colorectal cancer. Although this recipe makes 4 servings, it's easy to
store and reheat. Top with reduced-fat yogurt for an after-supper treat.
Baked Oatmeal
1 3/4 cups low-fat (1 per cent) milk
2 tsp. unsalted butter
1/8 tsp. salt
1 cup old-fashioned rolled oats
1/4 cup dried apricots
1/4 cup raisins
3 Tbsp. lightly packed brown sugar, divided
1/2 Golden Delicious apple, peeled and cored
3 Tbsp. chopped walnuts
Preheat the oven to 350 degrees.
In 2-quart microwaveable, oven proof casserole, heat milk and butter until milk
steams, about 1-2 minutes. Mix in salt and oats and set aside.
Chop apricots. Mix apricots, raisins and 1 Tbsp. of the sugar into oats. Shred
apple into oats and mix to combine.
Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and
nuts. Bake 15 minutes longer, or until oats are chewy. Divide oatmeal among four
bowls. Serve immediately.
Makes 4 Servings.
Per serving: 280 calories, 8 g total fat (2 g saturated fat), 45 g carbohydrate,
9 g protein, 4 g dietary fiber, 280 mg sodium.
From AICR.org