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20 minute dinner recipes

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Cocoa-Date Oatmeal


From EatingWell:  The EatingWell Diabetes Cookbook (2005)

"I was inspired by the news that chocolate can be good for you," wrote reader Jennifer Sanders of Cambridge, Ontario. "Why not eat it for breakfast?" She shared her recipe for this heart-warming chocolaty hot cereal. If you are looking for a way to get your kids to start their day with a bowl of oatmeal, this is it. The microwave is convenient, but you can also cook the oatmeal on the stovetop following package directions. Top the cereal with milk or soymilk and sweeten with brown sugar or no-calorie sweetener, if desired.

4 servings, 1/2 cup each | Active Time: 5 minutes | Total Time: 15 minutes



  1. Combine dates, oats, cocoa and salt in a 1-quart microwavable container. Slowly stir in the water. Partially cover with plastic wrap. Microwave on Medium for 4 or 5 minutes, then stir. Microwave on Medium again for 3 or 4 minutes, then stir. Continue cooking and stirring until the cereal is creamy.


Per serving : 142 Calories; 4 g Fat; 1 g Sat; 1 g Mono; 0 mg Cholesterol; 61 g Carbohydrates; 8 g Protein; 9 g Fiber; 81 mg Sodium; 497 mg Potassium

2 Carbohydrate Serving

Exchanges: 11/2 starch, 1/2 fruit

Nutrition Note: Chocolate contains compounds called flavonoids, which can function as antioxidants and also seem to keep blood from clotting. Cocoa is unusually rich in two kinds of flavonoids, flavonols and proanthocyanidins, which appear to be especially potent. To get

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