|
Raise Your Spoons In a Salute To
|
|
Low-Fat & Spicy
More Recipes For more whole grain breakfast recipes, go to: For A Better Breakfast Go With The Grain!
Oatmeal Fun Facts The oat is called a groat after the hull has been removed. Old Fashioned Oats are groats that are steamed and rolled but not cut. They cook in 5 minutes on the stove top or in the microwave oven and can be used for baking. Quick Oats are groats that are cut into two or three pieces, then steamed and rolled. They cook in just 1 minute and also can be used for baking. To make Instant Oatmeal, the groats are steamed, cut into small pieces, then steamed again and rolled. Available both plain and in a variety of flavors, instant oatmeal can be cooked in the bowl by adding boiling water. It is not recommended for baking. The “figure of a man in Quaker garb” on the Quaker® Oats package was the first registered trademark for a breakfast cereal (1877). Henry Seymour, one of the founders of The Quaker Oats Company, selected this symbol to represent virtue and give consumers confidence in the quality of Quaker Oats. In 1908, Oat Cakes became the first oatmeal cookie to appear on the Quaker® Oats package and the first-ever recipe to appear on a cereal package in the United States. Quaker® Oats was the first cereal to offer recipes and premiums on its package. In 1919, a radio kit was offered in exchange for $1 and two Quaker® Oats trademarks. It resembled the Quaker® Oats package and was the earliest radio to enter thousands of American homes. In 1921, Quick Quaker®Oats were introduced and became one of the first convenience products. Instant Quaker® Oatmeal debuted in 1966, followed by Quaker® Quick ‘n Hearty Microwave Oatmeal in 1996. |
When your
mother told you to "eat your oatmeal, it’s good for you." she was right. A
comforting bowl of hot oatmeal makes an excellent start to a cold winter day, especially
when topped with a sliced banana or some grated apple. Oats are so healthy that foods containing a certain amount may carry a health claim approved by the Food and Drug Administration, such as: "Diets low in saturated fat and cholesterol that include soluble fiber from oatmeal may reduce the risk of heart disease." The part about a diet "low in saturated fat and cholesterol" is a reminder that a bowl of oats won’t make up for a diet of ice cream and brownies. Serving oatmeal for breakfast is just the beginning of a whole list of ways to prepare this popular grain. Fresh fruit is a perfect topping for oatmeal. For an extra twist, mix berries with a tiny sprinkling of grated lemon or orange zest, plus two drops of vanilla extract. Dried fruit also works well, adding sweet chewiness for a satisfying contrast in texture. Most dried fruits are sweet enough that you won't need sugar. Make an oat and roasted root vegetable soup by sautéing garlic cloves and sliced leeks in sesame oil with diced carrots, potato and turnip, then roasting the vegetables until they are a deep golden brown. Simmer the vegetables with toasted oatmeal and vegetable stock, seasoned with grated ginger, rice wine vinegar, salt and pepper for about 10 minutes, and add a dash of soy sauce before serving. Oats make a sensational coating for fish or chicken. Try flounder fillets dredged in a mixture of oat flour, sesame seeds, minced fresh cilantro and rosemary, ground white pepper and turmeric. Fry in a bit of sesame oil until golden and crisp, then drain on paper towels and serve immediately with lime wedges. Try marinated skinless chicken parts rubbed with a mixture of cinnamon, nutmeg, cumin, lemon juice and minced mint as a super substitute for fried chicken. In a plastic bag, combine oatmeal, all-purpose flour, salt, pepper and more cinnamon, nutmeg and cumin. Coat chicken pieces with the mixture in the bag, shaking to coat well. Then bake at 375 degrees for about 50 minutes, until the chicken is cooked through and golden. Oats make a great addition to baked goods, such as muffins or cookies, and are a favorite topping for fruit crisps. Try a dessert of baked apples with golden raisins and bulgur. Layer a casserole dish with bulgur that has been cooked in a mixture of milk, sugar and vanilla, add a layer of cored and thinly sliced golden delicious apples and golden raisins. Now cover with aluminum foil and bake at 375 degrees for about 20 minutes, or until the apples are tender. Remove the foil and sprinkle with a mixture of oatmeal, flour, cinnamon, nutmeg and sugar and bake, uncovered, 15 minutes longer, or until the topping is golden brown. January is National Oatmeal Month and a good time to consciously put oatmeal back in your diet.
FISH CAKES 1 pound cooked fish, flaked* *Use any non-oily fish such as flounder, sole or orange roughy **Optional salt is NOT included in the total sodium in the nutritional analysis In a large bowl, combine all ingredients. Mix well. Shape into 10 patties. Place in refrigerator and chill 1 hour or more. Preheat a nonstick skillet or griddle over medium heat. Oil it lightly or spray with a nonstick cooking spray. Cook fish cakes until lightly browned on both sides, turning carefully several times. Makes 10 Servings. Per (1 Patty) Serving: 76 Cal; 2 g Total Fat; 2 g Carb; 32 mg Cholesterol; 309 mg Sodium; 12 g Protein; 1 g Fiber. Exchanges: 1-1/2 Lean Meat.
OATMEAL FRUIT
BARS Raisin-Date Filling: 1-1/2 cups golden raisins Crust: 1/2 cup soft margarine, chilled Prepare filling by combining raisins, dates, juice and water in a medium-size saucepan. Bring mixture to boil over medium heat, stirring occasionally. Continue to boil, stirring, for 10 minutes, until mixture thickens and becomes like a paste. Remove saucepan from heat and stir in orange zest. Let cool completely. Preheat oven to 400 degrees. Line a nonstick 9x13 inch baking pan with foil and spray foil with nonstick cooking spray. Prepare crust by mixing margarine with sugar in bowl until well blended. Beat in flour, baking soda and oats until mixture is crumbly. Press half of oat mixture into prepared pan. Spread filling in an even layer over oats. Sprinkle remaining oat mixture over filling and press down lightly. Bake bars for 25 minutes or until top is golden. Cut into 40 bars while still warm. Cool bars completely and store them in an airtight container. Per (1 Bar) Serving: 93 Cal; 3 g Total Fat; 18 g Carb; 00mg Cholesterol; 48 mg Sodium; 1 g Fiber. Exchanges: 1 Fruit; 1/2 Starch; 1/2 Fat.
ITALIAN
CORNISH HENS 2 (1-1/4 pound) Cornish hens Preheat oven to 350°F. Spray a shallow baking pan with nonstick cooking spray and set aside. Split hens in half down the back. Remove skin. Combine remaining ingredients, except vegetable oil, in a shallow pan. Roll hens in crumbs and place in prepared pan, ribs down. Drizzle with vegetable oil. Bake, uncovered, 1 hour. Makes 4 Servings. Per (1/2 hen) Serving: 283 Cal; 13 g Total Fat; 7 g Carb; 92 mg Cholesterol; 134 mg Sodium; 33 g Protein; 2 g Fiber. Exchanges: 1/2 Starch; 4-1/2 Med Fat Meat; 2 Fat.
CRUNCHY
PEAR DELIGHT 4 fresh pears Lightly spray a 1-1/2 quart (8-inch square) baking dish. Peel, halve, core and dice the pears. Place them in prepared dish and sprinkle with lemon juice. Combine remaining ingredients and mix well. Spread over the pears. Bake for 30-35 minutes, or until pears are tender and top is lightly browned. Serve warm or cold, plain or with a bit of milk. 4 Servings. Per Serving: 189 Cal; 5g Fat; 37g Carb; 0mg Cholesterol; 56mg Sodium; 4g Fiber. Exchanges: 1-1/2 Bread; 1 Fruit; 1 Fat.
OATMEAL CRUST 1/2 cup old fashioned oats *If using olive oil, be sure to use light olive oil. Light refers to flavor, not calories. Preheat oven to 350ºF. Have a 9-inch springform pan or a 10-inch pie plate ready. In medium bowl, combine oatmeal, flour, sugar and cinnamon. Add oil and water and mix well with fork until crumbly. Pat onto bottom and part way up sides of an ungreased 9-inch springform pan or a 10-inch pie plate. Bake 8 to 10 minutes or until golden brown. Cool on rack before filling. Makes 8 Servings. Per Serving: 82 Cal; 4g Fat; 11g Carb; 0mg Cholesterol; 2mg Sodium; 2g Protein; 1g Fiber. Exchanges: 1/2 Starch; 1/2 Fat. (1 Carb Choice)
MEXICALI
SQUARES Topping: 2 Tbsp olive oil Crust: 1/2 cup oat bran *Nutritional analysis based on salt-free tomato sauce Preheat oven to 350°F. Lightly spray an 8-inch square baking pan with a nonstick cooking spray; set aside. To prepare Topping: Heat oil in a large nonstick skillet over medium heat. Add garlic, onions, and green pepper. Cook 10 minutes, until onions are tender and start to brown. Remove from heat and stir in remaining topping ingredients. Set aside. To prepare Crust: In a small bowl, combine oat bran, cornmeal, and baking powder. Mix well. In another bowl, combine egg whites, milk, and oil. Beat with a fork or wire whisk until blended. Add to oat bran mixture, mixing until all ingredients are moistened. Stir in corn. Spread crust mixture evenly in prepared baking pan (mixture will be loose). Spoon filling evenly over crust. Bake 35 minutes, uncovered. Cut into 6 squares to serve. Makes 6 Servings. Per (1 Square) Serving: 264 Cal; 11 g Total Fat; 35 g Carb; 00 mg Cholesterol; 114 mg Sodium; 9 g Protein; 5 g Fiber. Exchanges: 1 Very Lean Meat; 2 Starch; 1 Veg; 2 Fat.
MARVELOUS
MORNING MUFFINS 1-1/2 cups all-purpose flour Heat oven to 400F degrees. Line 12 medium muffin cups with paper baking cups or lightly coat bottoms only with vegetable spray. Combine dry ingredients and raisins; mix well. Combine pineapple, including juice, carrots, milk, oil and egg whites. Add to dry ingredients and mix just until dry ingredients are moistened. Fill muffin cups almost full. Bake 20 to 22 minutes or until golden brown. Let muffins stand a few minutes; remove from pan. Cool 10 minutes. For optional glaze: Combine powdered sugar and milk; mix until smooth. Drizzle evenly over muffins. Yield: 12 muffins. Per Serving: 215 Cal; 7g Fat; 36g Carbohydrate; 4g Protein; Trace Cholesterol; 270mg Sodium. Exchanges: 2 Bread; 1/2 Fruit; 1-1/2 Fat.
OATMEAL
CUSTARD 2-3/4 cup water Boil water in covered saucepan. Stir in oats. Return to a boil, reduce heat and continue to boil. Cook uncovered for about one minute, stirring occasionally. Remove from heat. Cover and set aside. In large bowl, mix next five ingredients. Add cooked oatmeal, dried fruit and cinnamon to egg mixture and mix well. Pour into 8-inch square pan, coated with vegetable cooking spray. Place in larger pan of hot water. Bake in 350ºF. oven for one hour, or until set. Makes 4 servings. Serving Suggestion: Top each serving with 1/2 cup sweetened fresh fruit, such as strawberry or peach slices. Be sure to add extra exchanges to your intake Per Serving (without fruit): 156 Calories; 2g Fat; 7g Protein; 30 g Carb; 3g Fiber; 90mg Sodium; 0mg Cholesterol; 0g Sat. Fat. Exchanges: 1/2 Milk/ 1/2 Fruit, 1 Bread.
ITALIAN
TOMATO CASSEROLE 1 (14.5-ounce) can salt-free (or regular)
tomatoes, chopped, *Optional salt is NOT included in nutritional analysis Preheat oven to 350°F. Lightly spray a 1-quart baking dish with nonstick cooking spray; set aside. Combine all ingredients in a bowl and mix well. Place in prepared dish. Bake, unocvered, 45 minutes. Serve hot. Makes 4 Servings. Per Serving: 48 Cal; 1 g Total Fat; 9 g Carb; 00 mg Cholesterol; 15 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 1 Veg.
BEER 'N
RYE ROLLS 1/2 cup whole wheat flour Preheat oven to 375°F. Lightly spray 8 muffin cups with nonstick cooking spray; set aside. In a large bowl, combine all ingredients, except beer. Mix well. Add beer, stirring until foam subsides and all ingredients are moistened. Divide mixture evenly into prepared muffin cups. (Note: If using a 12-cup muffin tin, fill empty cups 2/3 full with water for even baking). Bake 20 to 22 minutes, until firm and lightly browned. Remove rolls to a rack to cool. Serve warm for best flavor. Makes 8 Rolls. Per Roll: 121 Cal; 1 g Total Fat; 24 g Carb; 00 mg Cholesterol; 203 mg Sodium; 4 g Protein; 3 g Fiber. Exchanges: 2 Starch. SAVORY MEAT
LOAF 1/2 cup liquid egg substitute In a large bowl, beat egg substitute, milk, Worcestershire sauce, and seasoning blend; mix well. Stir in oats, dried minced onion, carrot and parsley. Combine beef and turkey with catsup; add egg & oat mixture; mix well. Mold into loaf shape and place on rack in baking pan (use a baking rack with holes, not wire). Bake at 350ºF for 1-1/2 hours or until no pink remains. Makes 10 Servings. Per Serving: 249 Cal; 9 g Fat; 11 g Carb; 74 mg Cholesterol; 259 mg Sodium; 1 g Fiber; 29 g Protein. Exchanges: 1 Starch; 3 Lean Meat; 1 Fat.
OATMEAL
SWEET POTATO MUFFINS 1 cup old fashioned oatmeal, uncooked Preheat oven to 400ºF. Spray muffin tins with vegetable cooking spray. In large bowl, combine all dry ingredients. Stir in sweet potatoes, brown sugar, oil, milk, egg and vanilla, just until well moistened. Fill muffin tins 3/4 full. Sprinkle with Crumble Topping (below) and bake 15-20 minutes. Makes 18 Muffins. Crumble Topping: Mix together 1/4 cup old fashioned oatmeal, 1/4 cup all purpose flour, 1/4 cup light brown sugar. With a fork, mix in 1 Tbsp light margarine, melted and 1 teaspoon vanilla until crumbly. Per Muffin: 164 Cal; 5gm Fat; 27gm Carb; 13mg Chol; 73mg Sodium; 2gm Protein; 1gm Fiber. Exchanges: 2 Starch; 1 Fat.
LEMON (OAT)
BARS Crust: 2 Tbsp oat bran Topping: 1 egg white Preheat oven to 350°F. Lightly oil or spray an 8-inch square baking pan with nonstick cooking spray. To prepare crust: In a large bowl, combine oat bran, rolled oats, graham cracker crumbs, sugar, and flour. Mix well. In a small bowl, combine oil, milk, and lemon extract. Add to dry mixture, mixing until all ingredients are moistened. Spread mixture evenly in prepared pan. Bake 15 minutes. To prepare topping: While crust is baking, combine topping ingredients in a small bowl. Beat with a fork or wire whisk until blended. Spread evenly over hot crust. Return to oven and bake 18 minutes more. (Any large bubbles that form during baking will deflate as bars cool). Cool in pan 10 minutes, then cut into 16 squares and remove to a wire rack to finish cooling. Makes 16 Bars. Per Bar: 72 Cal; 3 g Total Fat; 10 g Carb; 00 mg Cholesterol; 14 mg Sodium; 1 g Protein; 1 g Fiber. Exchanges: 2/3 Starch; 1/2 Fat.
FRESH
PEAR OATMEAL CRISP 1 cup Quaker Oats, quick or old fashioned,
uncooked Heat oven to 350F degrees. Combine oats, nuts, 1/4 cup brown sugar, melted margarine and ground cinnamon; mix well and set aside. In a large bowl, combine fruit and water. Add next five ingredients, tossing to coat. Spoon into an 8-inch square glass baking dish. Top with reserved oat mixture. Bake 30 to 35 minutes or until fruit is tender. Serve warm with frozen vanilla yogurt or whipped topping, if desired. Makes 9 Servings. Note: Nutritional analysis is calculated for Pear Crisp without frozen or whipped topping. Per Serving: 245 Cal; 8 g Fat; 44 g Carb; 00 mg Cholesterol; 65 mg Sodium; 4g Protein. Exchanges: 1-1/2 Bread; 1-1/2 Fruit; 2 Fat.
LOW
FAT & SPICY OATMEAL COOKIES 2 cups rolled oats Preheat oven to 350ºF. Spray cookie sheets with nonstick vegetable spray. Combine oats, sugars, flour, salt, and spices in a mixing bowl; whisk to blend. Combine baking soda and water; stir into oat mixture along with melted margarine and vanilla extract. Roll into walnut-size balls. Place on prepared cookie sheets and bake for 10 minutes, or until golden brown. Remove from oven and cool for 2 minutes before removing to wire rack. Yield: 3-1/2 dozen. Per (2 cookie) Serving: 128 Cal; 3 g Total Fat; 25 g Carb; 00mg Cholesterol; 122 mg Sodium. Exchanges: 2 Starch; 1 Fat.
|
|
