Spiced Anytime Oatmeal

Spiced Anytime Oatmeal

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From: Diabetic Living Magazine

Incorporating oats into your diet may help lower blood pressure and reduce the risk for type 2 diabetes. These steel-cut oats are combined with shredded carrots and snipped apricots and flavored with cinnamon, allspice and ginger. Steel-cut oats take a bit longer to cook, so make them ahead and reheat before serving.

Ingredients 10 servings

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Original recipe yields 10 servings
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  • 1½ cups steel-cut oats
  • 3 cups water
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • ½ teaspoon ground allspice
  • ½ teaspoon ground ginger
  • 1½ cups fat-free milk
  • ½ cup packed brown sugar (see Tip)
  • 1 cup shredded carrots
  • ½ cup snipped dried apricots
  • 1 cup coarsely chopped, toasted pecans

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Spread oats in a shallow baking pan. Bake 10 minutes or until lightly toasted, stirring twice.
  2. In a large saucepan combine toasted oats and the water, cinnamon, salt, allspice and ginger. Bring just to boiling; reduce heat. Simmer, covered, 15 minutes. Stir in milk and brown sugar. Simmer, covered, 15 to 20 minutes more or just until oats are tender and liquid is nearly absorbed, stirring occasionally. Stir in carrots and apricots.
  3. Let stand, covered, 5 minutes. Spoon desired number of servings into cereal bowls. Sprinkle each with about 1½ tablespoon of the pecans.
  • Tip: If using a sugar substitute, we recommend Splenda® Brown Sugar Blend. Follow package directions ½ cup equivalent. Do not use sugar substitute when oatmeal will be stored in the freezer. Nutrition Per Serving with Substitute: Same as below, except 213 cal, 29 g carbs, (10 g sugars).
  • To make ahead: Prepare as directed through Step 2. Let stand, covered, 20 minutes. If needed, stir in additional milk, ¼ cup at a time, to reach desired consistency. Transfer to a large bowl. Cover and chill up to 5 days. To reheat individual servings, spoon ½ cup oatmeal into a cereal bowl; cover loosely with plastic wrap. Microwave on medium 1½ to 2 minutes or until heated through, stirring once. Sprinkle with about 1½ tablespoon of the pecans.
  • To freeze: To freeze, prepare as directed through Step 2. Let stand, covered, 20 minutes. If needed, stir in additional milk, ¼ cup at a time, to reach desired consistency. Spoon into lightly greased 2½-inch muffin cups, using ¼ cup oatmeal for each cup; smooth tops. Cover and freeze 4 to 6 hours or until firm. Transfer frozen oatmeal cups to a plastic freezer bag; seal and place in an airtight container. Freeze up to 3 months. To reheat individual servings, place two frozen oatmeal cups in a cereal bowl; cover loosely with plastic wrap. Microwave on medium 2 minutes. Break up oatmeal. Microwave 2 minutes more; stir. Microwave 1 to 2 minutes more or until heated through. Sprinkle with about 1½ tablespoon of the pecans.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 231 calories; 9 g fat(1 g sat); 4 g fiber; 35 g carbohydrates; 6 g protein; 7 mcg folate; 1 mg cholesterol; 16 g sugars; 2,280 IU vitamin A; 1 mg vitamin C; 85 mg calcium; 2 mg iron; 146 mg sodium; 211 mg potassium
  • Nutrition Bonus: Vitamin A (46% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ fat, 1½ starch, ½ other carbohydrate

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