Monday, March 05, 2007

Diabetic Baked Oatmeal

Tired of instant oatmeal? Give this one a try. Mix it up and pop it in the oven before you have your shower, and when you are dry- voila! Breakfast- hot and tasty. This is the half size, diabetic version of a Favourite Recipe, taken from the Saskatchewan E.M.M.C. Ladies' cookbook. Have a quarter or a third for breakfast hot, and save the rest for a snack later on.

1 1/2 cups Oatmeal (quick or old fashioned, but not instant)
1 tsp. baking powder
1/4 tsp. salt

1/2 tsp. cinnamon
1/8 cup Splenda
1/2 cup raisins
1/2 cup skim milk
1 egg
1/4 cup unsweetened applesauce or canola oil

Preheat oven to 350* F. Spray a 1.5 L casserole/ baking pan with cooking spray.
Mix oatmeal, baking powder, salt, cinnamon, Splenda and raisins together. Make a well in the center of these dry ingredients. Into the well, measure the milk, egg and applesauce. Stir together, starting in the center to mix the eggs with the milk. Mix until blended, with no dry bits. Scrape into prepared pan and bake for 15-20 minutes.

If you use a glass casserole dish, this can be microwaved for about 5 minutes on high heat. Test the middle with a toothpick; if it comes out clean the baked oatmeal is ready. If not, microwave an additional 2-3 minutes.

Serve with hot cinnamon milk. You can heat milk in a small saucepan on the stove, or in the microwave. For each half cup of milk, use half of a cinnamon stick, which you will break into a couple of pieces. For stove-top, heat and stir over low heat til milk is steaming. To microwave, measure milk into a glass measuring cup; add the broken cinnamon stick and microwave on full power for 1 to 1 1/2 minutes to heat milk through.
Makes 4 servings.

-To serve 4 - 6 people, double the recipe, and bake for 20- 25 min in a 9" square pan.

-If you are cooking for diabetic and non- diabetic folk, you can bake another batch in your other 8" round pan for the Sugar People, using 1/3 cup sugar instead of Splenda*

Nutritional Analysis: (Baked Oatmeal alone)
Serving size 1/4 of the whole batch 

Calories:  208 (with applesauce) 327 (with oil)
Total Fat: 3.5 g (with applesauce) 17.5 g (with oil)
Cholesterol: 48 mg
Sodium: 247.23 mg (with applesauce) 247 mg (with oil)
Total Carbohydrates:  41.3 g (with applesauce) 39 g (with oil)
   Fibre: 3.7 g (with applesauce) 3.65 g (with oil)
   Sugars: 17.44 g (with applesauce) 16 g (with oil)
Protein: 8 g

*Analysis was done as for a recipe using Splenda.
If the numbers are too high for you dietary needs, divide the baked oatmeal into 6 pieces.

Per 1/6th, Baked Oatmeal alone:
Calories: 139 (with applesauce) 218 (with oil)
Total Fat: 2.34 g (with applesauce) 12 g (with oil)
Cholesterol: 32 mg
Sodium: 164.8 mg (with applesauce) 165 mg (with oil)
Total Carbohydrates: 27.6 g (with applesauce) 26 g (with oil)
   Fibre: 2.5 g (with applesauce) 2.4 g (with oil)
   Sugars: 11.6 g (with applesauce) 10.7 g (with oil)
Protein: 6.34 g

1 comment:

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