Hearty Oatmeal
Oat-enriched recipe favorites
Very Blueberry Muffins
Naturally sweet blueberries pack these breakfast of snack favorites with fruit flavor.
1-1/3 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
1/4 cup brown sugar substitute or firmly packed brown sugar
1 tablespoon baking powder
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
1 cup skim milk
1/4 cup egg substitute, or 1 egg, beaten
3 tablespoons vegetable oil
1 cup fresh or frozen blueberries
Directions:
Heat oven to 425oF. Spray 12 medium muffin cups with vegetable oil cooking spray or line with paper baking cups. Combine dry ingredients. Add milk, egg substitute and oil; stir just until dry ingredients are moistened. Fold in blueberries; fill prepared muffin cups 2/3 full. Bake 25 to 30 minutes or until light golden brown.
1 dozen muffins
Nutritional information per serving (1 muffin):
124 calories, 18g carbohydrates, 4g protein, 4g fat, 53mg calcium, 122mg sodium, 0mg cholesterol, 8g dietary fiber
Diabetic Exchanges: 1 bread/starch; 1 fat
Saucy Stuffed Peppers
A pound of ground beef serves a crowd easily when you extend it with oats.
6 medium green peppers
1-1/4 cups water
2 cups tomato juice
One 6-oz. can tomato paste
1 teaspoon oregano leaves, crushed
1/2 teaspoon garlic powder
1/2 teaspoon basil leaves, crushed
1-lb. lean ground beef
1-1/2 cups Quaker Oats (quick or old fashioned, uncooked)
1 medium tomato, chopped
1/4 cup chopped carrot
1/4 cup chopped onion
Directions:
Heat oven to 350oF. Cut peppers in half lengthwise, remove membrane and seeds; set aside. Combine water, 1 cup tomato juice, 1/2 teaspoon oregano and 1/4 teaspoon garlic and basil.
Simmer 10 to 15 minutes.
Combine beef, oats, remaining 1 cup tomato juice, 1/2 teaspoon oregano and 1/4 teaspoon garlic with tomato, carrot and onion; mix well. Fill each green pepper half with about 1/3 cup meat mixture. Place in 13x9-inch glass baking dish; pour sauce evenly over peppers. Bake 45 to 50 minutes.
12 servings
Nutritional information per serving (1 stuffed pepper half):
155 calories, 16g carbohydrates, 16g protein, 3g fat, 32mg calcium, 129mg sodium, 34mg cholesterol, 3g dietary fiber
Diabetic Exchanges: 1/2 bread/starch; 1-1/2 lean meat; 2 vegetable
Chicken Cutlets Supreme
Seasoned ground oat flour creates the crispy coating for this oven-fried entree.
3/4 cup Ground Oat Flour*
1 tablespoon snipped fresh dill or 1 teaspoon dried dill weed
1/8 teaspoon lemon pepper
1/4 cup egg substitute, or 1 egg
1/4 cup water
3 chicken breasts, boned, skinned and split
2 tablespoons soft vegetable oil margarine, melted
Directions:
Heat oven to 375oF. Spray 13x9-inch baking pan with vegetable oil cooking spray or oil lightly. In a shallow dish, combine ground oat flour, dill and lemon pepper. In another shallow dish, combine egg substitute and water. Lightly pound chicken to even thickness between sheets of plastic wrap or wax paper. Coat with dry ingredients; shake off excess. Dip into egg mixture then coat again with dry ingredients. Place in prepared pan. Drizzle margarine evenly over chicken. Bake 35 minutes.
6 servings
Nutritional information per serving (1 cutlet):
208 calories, 9g carbohydrates, 25g protein, 8g fat, 28mg calcium, 112mg sodium, 59mg cholesterol, 2g dietary fiber
Diabetic Exchanges: 1/2 bread/starch; 3 lean meat
*Ground Oat Flour
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Place 1 cup Quaker Oats (quick or old fashioned, uncooked) in blender or food processor.
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Cover; blend about 1 minute, stopping blender occasionally to stir oats.
Crunchy Apple Crisp
Warm juicy apples layered beneath a crunchy oat and walnut
topping make a wholesome, old-fashioned dessert.
4 cup peeled sliced apples
1/4 cup water or apple juice
4 teaspoons brown sugar substitute or firmly packed brown sugar
2 teaspoons lemon juice
3/4 teaspoon cinnamon
1/2 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons chopped walnuts
1 tablespoon brown sugar substitute or firmly packed brown sugar
1 tablespoon soft vegetable oil margarine
Directions:
Combine apples, water, brown sugar substitute, lemon juice and cinnamon; toss lightly to coat apples. Layer on bottom of 8-inch square glass baking dish.
Heat oven to 375oF. Combine oats, nuts and brown sugar substitute. Add margarine; mix well. Sprinkle over apples. Bake about 30 minutes or until apples are tender and topping is lightly browned. Serve warm or chilled.
4 servings
Nutritional information per serving (1/4 recipe):
158 calories, 24g carbohydrates, 2g protein, 6g fat, 19mg calcium, 40mg sodium, 0mg cholesterol, 2g dietary fiber
Diabetic Exchanges: 1/2 bread/starch; 1 fruit; 1 fat
Source: Food, Fiber & Fitness, Healthy Eating Recipes from Quaker Oats, Quaker Oats Company, 1987
This page last updated 12/22/08 10:06 PM
