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Extra-Fiber Oatmeal
By Sandra Woodruff
Jan 19, 2010, 10:14
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.
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