Start the day right with this healthy breakfast recipe that incorporates steel-cut oats for a dose of whole grains and cooked apples for a sweet serving of fruit.
Yield: 4 servings, about 1 1/4 cups each
Active Time: 45 minutes
Total Time: 45 minutes
4 crisp apples, such as Jazz or Pink Lady, divided
1 cup steel-cut oats
1/2 cup nonfat plain Greek yogurt
4 cups water
3 tablespoons packed brown sugar, divided
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1. Shred 2 apples using the large holes of a box grater, leaving the core behind.
2. Heat a large saucepan over medium-high heat. Add oats and cook, stirring, until lightly toasted, about 2 minutes. Add water and the shredded apples; bring to a boil. Reduce heat to maintain a simmer and cook, stirring frequently, for 10 minutes.
3. Meanwhile, chop the remaining 2 apples.
4. After the oats have cooked for 10 minutes, stir in the chopped apples, 2 tablespoons brown sugar, cinnamon and salt; continue cooking, stirring occasionally, until the apples are tender and the oatmeal is quite thick, 15 to 20 minutes more. Divide the oatmeal among 4 bowls. Top each portion with 2 tablespoons yogurt and 3/4 teaspoon brown sugar.
Choose unbruised, firm apples with smooth skin. Store for up to 4 months in the refrigerator.
Fat: 1 g (0 g sat, 1 g mono)
Cholesterol: 0 mg
Carbohydrates: 46 g
Added sugars: 10 g
Protein: 5 g
Fiber: 4 g
Sodium: 166 mg
Potassium: 234 mg
Magnesium: 16% daily value (DV)
Carbohydrate servings: 3
Exchanges: 1 starch, 1 1/2 fruit, 1 carbohydrate (other)