The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 100

Creamy Steel-Cut Oats
3  1 ⁄ 4 cups water
1 ⁄ 2 teaspoon salt
1 cup steel-cut oats
In a medium saucepan, bring water and salt to a boil. Add steel-cut
oats and stir briefly. Reduce heat, cover, and simmer 40–45 minutes.
Analysis for one serving: 1 cup
Makes 3 cups (3 – 1 cup servings)
Calories: 210  •  Fat: 3.4 g  •  Total carbohydrate: 36.6 g
Protein: 8.8 g  •  Dietary fiber: 5.8 g  •  Sodium: 396 mg
Fiber Filled Oats
4  1 ⁄ 4
1 ⁄ 2
1 ⁄ 2
1
cups water
teaspoon salt
cup oat bran
cup steel-cut oats
Put all ingredients in a medium saucepan and stir together. Bring to
a boil, reduce heat, cover, and simmer 30–35 minutes until thickened,
stirring occasionally while cooking.
Analysis for one serving: 1 cup
Makes 3  1 ⁄ 2 cups (About 3 – 1 cup servings)
Calories: 212  •  Fat: 4.0 g  •  Total carbohydrate: 40.2 g
Protein: 9.8 g  •  Dietary fiber: 7.0 g  •  Sodium: 340 mg
Old-Fashioned Oatmeal
4  1 ⁄ 4 cups water
1 ⁄ 4 teaspoon salt
2 cups old-fashioned rolled oats
In a medium saucepan, bring water and salt to a boil. Add oats and
stir briefly. Reduce heat, cover, and simmer for about 20 minutes or
until the water is absorbed.
Analysis for one serving: 1 cup
Recipe makes 4 cups (4 – 1 cup servings)
Calories: 156  •  Fat: 2.6 g  •  Total carbohydrate: 27.1 g
Protein: 6.5 g  •  Dietary fiber: 4.3 g  •  Sodium: 150 mg
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