Creamy Date Porridge

From EatingWell: January/February 1998 — Subscribe Now!

Dates, oats and dark brown sugar turn into a decadent breakfast treat in this creamy porridge.

4 servings, about 1/2 cup each

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

2 cups nonfat or low-fat milk
1 cup oats
1/2 cup chopped pitted dates
1 tablespoon dark brown sugar
1/4 teaspoon salt
1 cinnamon stick
1/2 teaspoon vanilla extract
2 tablespoons chopped walnuts, (optional)
Sliced bananas, or apples (optional)
Plain nonfat yogurt, (optional)

Preparation

Combine milk, oats, dates, brown sugar, salt and stick in a saucepan over medium heat. Bring to a boil and cook, stirring, until mixture is thick and creamy, about 4 minutes. Remove the cinnamon stick; stir in vanilla.
Spoon into bowls and top with walnuts, sliced bananas or apples and plain nonfat yogurt (if desired).

Nutrition

Per serving: 194 calories; 2 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 40 g carbohydrates; 7 g protein; 4 g fiber; 212 mg sodium; 434 mg potassium.

Nutrition Bonus: Magnesium (20% daily value), Calcium (17% dv).

2 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 fruit, 1/2 fat-free milk