Mega Oatmeal
From CRSWiki
Originally developed by Robert Cavanaugh.
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Ingredients
- ¼ cup (21 g) oatmeal, quick
- ¼ cup (20 g) oat bran
- 2 Tbsp (13 g) sunflower seeds, unsalted, dry roasted
- ⅓ cup (23 g) milk, dry nonfat
- ½ cup (75 g) blueberry, raw frozen
- 1 cup nonfat milk
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Instructions
- Place first four ingredients in bowl.
- Add 1 cup nonfat milk and mix.
- Microwave on high, 4 to 5 minutes.
- Add frozen blueberries and mix well.
- Add Splenda or other non-caloric sweetener if desired.
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Nutrition facts
| Per serving | |
|---|---|
| Calories (kcal) | 451 |
| Carbohydrates | 63.3 g |
| Protein | 26.1 g |
| Fat | 12.1 g |
| Fiber | 8.9 g |
| Cholesterol | 8.6 mg |
| Calcium | 52 % |
| Iron | 38 % |
| Magnesium | 37 % |
| Manganese | 78 % |
| Phosphorus | 111 % |
| Potassium | 55 % |
| Selenium | 48 % |
| Sodium | 255 mg |
| Zinc | 29 % |
| Vitamin A | 23 % |
| Vitamin B-6 | 19 % |
| Vitamin B-12 | 77 % |
| Vitamin C | 10 % |
| Vitamin E | 12 % |
| Thiamin (B-1) | 50 % |
| Folate | 39 % |
| Riboflavin (B-2) | 69 % |
| Niacin | 11 % |
| Pantothenic Acid | 62 % |
