Perfect Porridge

Prep Time 5
Cook Time 5
Ingredients 7
Difficulty easy
Servings 2

Getting tired of the same breakfast every morning? Why not try this super speedy; cook in a microwave, flavour-packed porridge.

Perfect Porridge

LiveLighter © State of Western Australia 2013, reproduced with permission. www.livelighter.com.au

Ingredients

  • 2/3 C rolled oats
  • 1 C low-fat milk
  • 1/3 C water
  • 1 apple, core removed, coarsely grated with skin on
  • 1 tsp orange rind, finely grated
  • 2 Tbs sultanas
  • pinch ground cinnamon

Method

  1. Place all ingredients into a large microwave-safe bowl and mix well
  2. Cook in the microwave on HIGH (100% power) for 3 minutes
  3. Stir, then cook on HIGH for a further 2 minutes
  4. Set aside for a few minutes and sprinkle with extra cinnamon, to taste.

Dietitians Note

Variations
– Replace apple with frozen berries or banana
– Vary the dried fruit to include chopped apricots, figs or dates

Nutritional Information (per serve)

Energy (kJ) 1225 (293Cal)
Protein (g) 9.4
Total Fat (g) 4.5
Saturated Fat (g) 1.4
Carbohydrates (g) 50.7
Dietary Fibre (g) 6.2
Sodium (mg) 59

Disclaimer: The above recipe meets the nutrition criteria set by Diabetes NSW. However the opinions expressed on livelighter.com.au do not necessarily reflect the views of Diabetes NSW.