Toasted Oatmeal and Oranges: ChefMD®
Aired on Lifetime Television
Sunday, June 18 and August 20, 2006
Show 316
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We all need to eat a well-balanced breakfast, and nothing can be better for you than whole grain oatmeal. It's low in fat and rich in soluble fiber. Soluble fiber removes excess cholesterol that clogs arteries and leads to heart disease. Oatmeal contains folic acid which also helps prevent heart disease and birth defects. Studies show that people who eat breakfast gain less weight than those who don't eat breakfast. Try this ChefMD®-approved recipe that toasts whole grain rolled oats, and then cooks them with a whole orange thrown in! A dash of nutmeg and a topping of fresh mangoes and yummy toasted walnuts, and you're set to go for the whole day. May you live a hundred years!
Toasted Oatmeal with Double Mango and Toasted Walnuts
Preparation time: 5 minutes
Cooking time: 15 minutes
4 servings
475 calories per serving, 33% from fat
Ingredients:
3 cups old-fashioned oats, uncooked
½ cup coarsely chopped walnuts
4 cups skim milk or fat-free soy milk
½ cup diced dried mango
¼ teaspoon salt
One-eighth teaspoon ground nutmeg
1 large ripe fresh mango, diced (2 cups)
Preparation:
Heat oven to 400 degrees. Spread oats in a single layer on a jelly-roll pan. Place nuts on a small baking sheet. Bake oats and nuts 6 to 7 minutes or until lightly toasted. Set nuts and oats aside separately. Combine milk, dried mango, salt, and nutmeg in a medium saucepan; bring just to a simmer over high heat. Reduce heat to low; add toasted oats. Simmer 5 to 8 minutes or until thickened, stirring only once or twice. Transfer to four serving bowls; top with fresh mango and toasted nuts. Serve with additional milk, if desired.
Substitutions:
Dried strawberries or golden raisins may replace dried mango; 2 cups sliced strawberries may replace fresh mango. Brazil nuts may replace walnuts. One-half teaspoon cinnamon may replace nutmeg. For a lighter, less aggressive flavor, use true cinnamon, sometimes called Ceylonese cinnamon, if you can find it.
Tips:
Toasting rolled oats is one way to boost flavor without adding calories or unhealthy fats. Over-stirring the oatmeal changes the texture from smooth to too smooth and a little pasty. Just let the simmering milk do its job.
Nutritional Analysis:
Total fat (g) 17.5
Fat calories (kc) 158
Cholesterol (mg) 0
Saturated fat (g) 1.8
Polyunsaturated fat (g) 9.3
Monounsaturated fat (g) 4.1
Fiber (g) 9.3
Carbohydrates (g) 64.6
Sugar (g) 16.2
Protein (g) 20.7
Sodium (mg) 33
Calcium (mg) 61
Magnesium (mg) 176
Zinc (mg) 3.0
Selenium (mcg) 36
Potassium (mg) 793
Vitamin A (RE) 428
Beta-carotene (RE) 447
Vitamin C (mg) 29
Vitamin E (mg) 2.2
Thiamin B1 (mg) 0.9
Riboflavin B2 (mg) 0.3
Niacin B3 (mg) 1.5
Vitamin B6 (mg) 0.40
Folic acid (mcg) 48