Oatmeal with Fruit & Nuts

Oatmeal with Fruit & Nuts

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From: EatingWell Magazine, January/February 2016

This protein-packed healthy breakfast recipe gets a touch of sweetness from apple and crunch from walnuts. Feel free to pick your favorite fruit (try berries or pears) and nuts (maybe almonds or pistachios) to personalize your healthy oatmeal.

Ingredients 1 serving

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  • ½ cup old-fashioned oats
  • 1 cup skim milk
  • ¼ cup nonfat plain Greek yogurt
  • ¼ cup chopped apple
  • 1 tablespoon walnuts, toasted if desired

Preparation

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  1. Combine oats and milk in a small saucepan. Bring just to a boil over high heat; then reduce the heat to medium and cook, stirring frequently, until the oats are tender and creamy, 4 to 5 minutes. Remove from the heat, cover and let stand for 2 minutes. Serve topped with yogurt, apple and walnuts.
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 341 calories; 8 g fat(1 g sat); 5 g fiber; 46 g carbohydrates; 22 g protein; 24 mcg folate; 8 mg cholesterol; 18 g sugars; 0 g added sugars; 520 IU vitamin A; 2 mg vitamin C; 390 mg calcium; 2 mg iron; 124 mg sodium; 527 mg potassium
  • Nutrition Bonus: Calcium (39% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 1½ low-fat milk, 1 fat

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