Yankee Grits

September/October 2010

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Sweet maple syrup turns grits in a northerly direction. Milk adds creaminess and gives this satisfying breakfast staying power.

Yankee Grits

Makes: 1 serving, about 1 cup

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  • 1 cup low-fat milk or water
  • 2 teaspoons pure maple syrup
  • Pinch of salt
  • 1/4 cup quick-cooking grits (see Note)
  • 2 tablespoons raisins, dried cranberries or chopped dried fruit


  1. Bring milk (or water), syrup and salt to a boil in a small saucepan over high heat. Slowly whisk in grits, reduce heat to medium-low, cover and cook, stirring occasionally, until thickened, 3 to 4 minutes. Let stand for 1 minute. Serve sprinkled with dried fruit.

Tips & Notes

  • Note: Look for quick grits near oatmeal and other hot cereals or near cornmeal in the baking aisle.


Per serving: 336 calories; 3 g fat (2 g sat, 1 g mono); 12 mg cholesterol; 66 g carbohydrates; 8 g added sugars; 12 g protein; 2 g fiber; 256 mg sodium; 584 mg potassium.

Carbohydrate Servings: 4 1/2

Exchanges: 2 starch, 1 fruit, 1 low-fat milk, 1/2 other carbohydrate

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