Breakfast/Brunch : Cereals Last Updated: Jan 19th, 2010 - 10:19:49 Extra-Fiber Oatmeal By Sandra Woodruff  Printer friendly page Yield: 3 servings 1 1/2 cups old-fashioned oats 1 cup wheat bran 2 cups water 1 1/2 cups nonfat or low-fat milk 1. Place all of the ingredients in a 2-quart pot and bring to a boil. Reduce the heat to a simmer, cover, and cook for 5 to 10 minutes, stirring occasionally, until the cereal is thick and creamy. 2. Remove from the heat and let sit covered for 5 minutes. Serve hot, with your choice of toppings such as milk, fresh or dried fruit, a sprinkling of walnuts, and/or low-calorie sweetener if desired. Nutritional Facts Per Serving (about 1 1/3-cups) Calories: 240    Carbohydrates: 45 g   Fiber: 13 g   Fat: 3.6 g    Sat. Fat: 0.7 g     Cholesterol: 2 mg      Protein: 14 g   Sodium: 66 mg    Calcium: 186 mg Potassium: 574 mg GI rating: low Diabetic exchanges:  2 starch, 1/2 nonfat/low-fat milk Nutriton Note: Just one serving provides a good portion of the daily recommendation for dietary fiber (about 25-35 grams per day). Oats provide heart-healthy soluble fiber and  wheat bran provides insoluble fiber that helps move food efficiently through the digestive tract.  © Copyright 2005 by eatsmarttoday.com Top of Page