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Yield: 6 servings (serving size: 2/3 cup)
Ingredients
3 cups fat-free milk
1 1/2 cups regular oats
1 1/2 cups diced Granny Smith apple (about 1 medium)
1/3 cup ground flaxseed
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 teaspoon vanilla extract
3 tablespoons brown sugar
3 tablespoons slivered almonds
Preparation
Combine milk and next 5 ingredients (through salt) in a medium saucepan.
Bring to a boil over medium heat. Stir in vanilla.
Cover, reduce heat, and simmer 5 minutes or until thick. Sprinkle with brown sugar and almonds.
*If you are a diabetic and worried about the amount of sugar and carbohydrates in the recipe, you can use a sugar substitute instead of brown sugar and/or use only a half of an apple instead of a whole one. If you decided to do both of these substitutions, it would lower you carbohydrate intake to 30grams per 2/3 cup serving.
Nutritional Information
Calories: 228 (20% from fat),Fat: 5g (sat 1g,mono 2.1g,poly 1.9g),Protein: 9.8g,Carbohydrate: 36.3g, Fiber: 6g,Cholesterol: 2mg,Iron: 1.9mg,Sodium: 156mg,
Calcium: 203mg.
Reference- Cooking Light Magazine.
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