Baked oatmeal

Ingredients

• 1 tablespoon canola oil
• 1/2 cup unsweetened applesauce
• 1/3 cup brown sugar
• Egg substitute equivalent to 2 eggs, or 4 egg whites
• 3 cups uncooked rolled oats
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 1 cup skim milk

Directions

In a good-sized bowl, stir together oil, applesauce, sugar and eggs. Add dry ingredients and milk. Mix well.

Spray a 9-by-13 baking pan generously with cooking spray. Spoon oatmeal mixture into pan. Bake uncovered at 350 F for 30 minutes.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 209
Total carbohydrate: 34 g
Cholesterol: 1 mg
Dietary fiber: 4 g
Monounsaturated fat: 2 g
Protein: 8 g
Saturated fat: 1 g
Serving size: About 3/4 cup
Sodium: 166 mg
Total fat: 4 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Fats and oils: 1
Grains and grain products: 1
Sweets: 2/3

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1/2
Milk and milk products: 1/4
Starches: 1
Sweets, desserts and other carbohydrates: 2/3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1/2
Sweets: 1/2