½ cup oatmeal
1 cup skim milk
1 tsp. ground flax seed (flax meal)
1 Tbs. raisins
1/8 tsp. cinnamon
1 tsp. brown sugar or honey (optional)
Combine oats, flax meal, and milk in a large microwavable bowl. Microwave for 2 ½ minutes. Add raisins, cinnamon, and brown sugar and stir to combine.
Yield: 1 serving
Nutrition Breakdown: Calories 310, Fat 4.5g (0g saturated fat, 670mg Omega-3 fatty acid), Cholesterol 5mg, Sodium 135mg, Carbohydrate 55g, Fiber 6g, Protein 16g.
Percent Daily Value: 10% Vitamin A, 30% Calcium, 20% Vitamin C, 15% Iron
Carbohydrate Choices: 3 ½ Carbohydrates
Diabetes Exchange Values: 2 Starches, 1 Milk, ½ Fruit, ½ Protein, 1 Fat
*Note: Be careful the first time you try this, as microwaves vary in strength. It is possible this could boil over. This is also why a large bowl is important.