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Oat Porridge Recipe
Jan 06, 2012 @ 6:19 PM
Posted by
Daily Value: 16%
Servings: 4
High-Fiber, Low-Fat, Low-Sodium
Vegetarian, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 328Daily Value: 16%
Servings: 4
High-Fiber, Low-Fat, Low-Sodium
Vegetarian, Gluten-Free, Wheat-Free
| Fat | 5g | 7% |
| Saturated | 1g | 3% |
| Trans | 0g | 0% |
| Carbs | 72g | 24% |
| Fiber | 9g | 36% |
| Sugars | 32g | 0% |
| Protein | 6g | 13% |
| Sodium | 42mg | 2% |
| Calcium | 111mg | 11% |
| Magnesium | 105mg | 26% |
| Potassium | 672mg | 19% |
| Iron | 3mg | 16% |
| Zinc | 2mg | 11% |
| Vitamin A | 411IU | 8% |
| Vitamin C | 0mg | 0% |
| Thiamin (B1) | 0mg | 17% |
| Riboflavin (B2) | 0mg | 7% |
| Niacin (B3) | 2mg | 12% |
| Vitamin B6 | 0mg | 14% |
| Folic Acid (B9) | 21µg | 5% |
| Vitamin E | 0mg | 1% |
| Vitamin K | 2µg | 3% |
| Fatty acids, total monounsaturated | 1g | 0% |
| Fatty acids, total polyunsaturated | 3g | 0% |
Have a question about the nutrition data? Let us know.
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Donna Griffith
It's no secret that I love oats. I also love the holiday season! There is something about cuddling up indoors with loved ones that makes me feel so cozy inside. I make this dish throughout the year and it always reminds me of those special celebrations.
INGREDIENTS
- 1 cup steel-cut oats
- 2 tablespoons oat bran
- 2 tablespoons chia seeds*
- 1 tablespoon cracked flaxseed
- 8 dates, chopped roughly
- 8 prunes, chopped roughly
- 1/4 teaspoon cinnamon
- 1/8 teaspoon ground clove
- 1/8 teaspoon ground ginger
- Pinch of sea salt
- Low-fat milk or milk replacement, for serving
DIRECTIONS
Place all of the ingredients except for the milk in a medium-sized saucepan with 3 cups water. Bring to a boil over high heat, then reduce heat to a gentle simmer, stirring occasionally. Cook for 10 minutes for a chewier texture and 12 minutes for a softer texture.
Remove from heat, cover, and let sit for 3 minutes. Serve hot with low-fat kefir, low-fat milk, or milk replacement, such as soy, rice, or almond milk.
Recipe Details
Per Serving
Calories: 286
Calories from fat: 52
Total fat: 6 g
Saturated fat: 1 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 61 mg
Total carbohydrate: 53 g
Dietary fiber: 11 g
Protein: 6 g
Adapted from “The Eat-Clean Diet Cookbook 2” by Tosca Reno (Robert Kennedy Publishing, 2011)
Servings: 4Total time: 15 minutes
Cuisine: Breakfast
Special Designations: Healthy
Notes and Substitutions:
*Note: Chia seeds can be found in health food stores or online.
