Oatmeal with Maple Apples and Walnuts

High-Fiber
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Dish type
Breakfast / Brunch
Serves
4
Ready in
1 hour

Ingredients

  • 1 egg white, beaten
  • 2 tbsp. plus 1 tsp. maple syrup
  • 2 tsp. dark brown sugar
  • 1/4 tsp. salt
  • 2 cups walnut halves
  • 1 tbsp. unsalted butter
  • 2 medium apples, cored, peeled and thinly sliced
  • 1/2 cup maple syrup
  • 1/4 tsp. plus 1/8 tsp. salt, divided
  • 1/4 tsp. cinnamon
  • 2 cups old-fashioned rolled oats
  • 1/2 cup milk (optional)

Directions

Prep Time
15 minutes
Cook Time
45 minutes
Ready in
1 hour
  1. Preheat oven to 300°F. For candied walnuts, in a large bowl combine egg white, 2 tablespoons plus 1 teaspoon maple syrup, brown sugar and teaspoon salt. Stir in walnuts; toss to coat. Spread walnuts on a foil-lined baking sheet. Bake 25 minutes or until crisp and lightly browned, stirring once. Remove from oven and stir to release from foil; set aside.
  2. Meanwhile, for maple-flavored apples, melt butter in a large skillet over medium heat. Add apples; cook 5 minutes or until almost tender. Add ½ cup maple syrup, ?8 teaspoon salt, and cinnamon. Simmer 5 minutes or until apples are tender.
  3. For oatmeal, in a medium saucepan combine 3½ cups water and remaining teaspoon salt; bring to boiling. Stir in oats; cook over medium heat 5 minutes or until thickened, stirring frequently.
  4. To serve, spoon oatmeal into 4 bowls. Stir 2 tablespoons milk (if desired) into each bowl. Top with one-fourth of the apple mixture and 2 tablespoons of the candied walnuts, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 401, Calories Fat , Total Fat 14g, Saturated Fat 2g, Cholesterol 7mg, Sodium 267mg, Carbohydrate 66g, Protein 7g
Serving Size1
Calories401
Total Fat14g
Total Fat (extra)22
Saturated Fat2g
Saturated Fat (extra)15
Cholesterol7mg
Cholesterol (extra)3
Sodium267mg
Sodium (extra)11
Potassium350mg
Carbohydrate66g
Carbohydrate (extra)22
Fiber5g
Fiber (extra)22
Protein7g
Omega31g
Vitamin A114IU
Vitamin A (extra)2
Vitamin C2mg
Vitamin C (extra)5
Iron2mg
Iron (extra)16