Healthy Recipe:

Recipe: Baked oatmeal

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
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Dietitian's tip: You can mix this in the evening and refrigerate it overnight. Just pop it in the oven first thing when you get up.

By Mayo Clinic staff
Serves 8

Ingredients

    1 tablespoon canola oil
    1/2 cup unsweetened applesauce
    1/3 cup brown sugar
    Egg substitute equivalent to 2 eggs, or 4 egg whites
    3 cups uncooked rolled oats
    2 teaspoons baking powder
    1 teaspoon cinnamon
    1 cup skim milk

Directions

In a good-sized bowl, stir together oil, applesauce, sugar and eggs. Add dry ingredients and milk. Mix well. Spray a 9-by-13 baking pan generously with cooking spray. Spoon oatmeal mixture into pan. Bake uncovered at 350 F for 30 minutes.

Nutritional analysis per serving

Calories204 Sodium105 mg
Total fat4 g Total carbohydrate34 g
Saturated fat0.7 g Dietary fiber4 g
Monounsaturated fat1.9 g Protein8 g
Cholesterol0.5 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books and available at the MayoClinic.com Bookstore.
RE00149 March 24, 2009

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