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Pumpkin-Apple Quick Oatmeal

Servings 4 (¾ cup oatmeal and 2 tablespoons yogurt each)
Carb. Per Serving  35 g or 32 g
Start to Finish 10 minutes 

  • 1 1/3 cups water
  • 2/3 cup apple juice or apple cider
  • ½ cup canned pumpkin
  • 1/3 cup chopped dried apples
  • 1 ¼ cups quick-cooking rolled oats
  • 1 tablespoon brown sugar*
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ½ cup vanilla fat-free yogurt
  • Ground cinnamon 
  1. In a medium saucepan combine the water, apple juice, pumpkin, and dried apples. Bring to boiling. In a small bowl combine oats, brown sugar, the 1 teaspoon cinnamon, and the nutmeg; stir into boiling water mixture. Cook 1 minute, stirring occasionally.
  2. Divide oatmeal among four bowls. Top servings with a spoonful of yogurt and dash ground cinnamon. 

*Sugar substitute: Choose from Sweet’N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar. 

Calories: 168 Kcals
Total fat: 2 gm
Saturated fat: 0 gm
Protein: 5 gm
Carbohydrate: 35 gm
Fiber: 4 gm
Cholesterol: 1 mg
Sodium: 30 mg 

Exchanges: 0.5 fruit, 1.5 starch 

Per serving with substitute: Same as above except 155 cal., 32 g carb. (12 g sugar)

 

From Diabetic Living Magazine, Fall 2011, Vol. 8, No. 3