Watermelon RecipesRecipes

Steel Cut Oats with Watermelon

Steel-cut oats are one of the most nutritious grains, rich in the soluble fiber called beta glucan that helps keep blood fats and sugar in healthy ranges. By cooking this delicious grain with milk, versus water, you get the big three for weight management: protein from the milk, fiber from the oats and watermelon and water from the milk and watermelon. Those nutrients help keep you full and satisfied on fewer calories, so they’re great for your waistline!

  • 1 cup 1% milk
  • 1 cup water
  • 1/2 cup steel-cut oats
  • 3/4 cup diced seedless watermelon
  • 2 tablespoons dried tart cherries or cranberries
  • 2 tablespoons chopped pecans
  • 2 tablespoons maple syrup
  • serving milk (optional)

1. In a medium saucepan over high heat, bring the milk and water to a gentle boil. Pour in the oats, stir, return to a gentle boil, then reduce heat to simmer, stirring occasionally, for 20 to 30 minutes.
2. While oats are cooking, combine the watermelon, dried fruit, nuts, and maple syrup in a small bowl.
3. Portion out the oats and top with the watermelon mixture. Add additional milk if desired.


Makes 2 servings.


Serving size: 1 bowl
Calories per serving: 281
Fat per serving: 7.5g
Saturated fat per serving: 1.5g
Cholesterol per serving: 5mg
Fiber per serving: 3.4g
Protein per serving: 8.4g
Carbohydrates per serving: 45g

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