Porridge with rolled grains makes a vital energy-boosting diabetic breakfast or brunch. You can select from a variety of rolled grains available from health food stores and supermarkets, ranges from rice, barley, oats, rye to triticale. These are the whole grains that have been steamed and flattened, not the quick-cook variety. Top the porridge with the topping of your choice, then you are good to go.
We used water to make these porridges, but skim milk or various fruit juices are an option, if desired. The amounts given below for each type of porridge are enough to make 4 servings.
| Grain | Amount |
Soaking |
Cooking |
Cooking |
Makes |
|---|---|---|---|---|---|
| rolled rice | ¾ cup (75g) | 1½ cups (375ml) | ¾ cup (180ml) | 10 minutes | 1¾ cups |
| rolled barley | ¾ cup (75g) | 1½ cups (375ml) | ¾ cup (180ml) | 25 minutes | 1½ cups |
| rolled oats | ¾ cup (60g) | 1½ cups (375ml) | ½ cup (125ml) | 10 minutes | 1½ cups |
| rolled rye | ¾ cup (75g) | 1½ cups (375ml) | 1½ cups (375ml) | 50 minutes | 1¾ cups |
| rolled triticale | ¾ cup (75g) | 1½ cups (375ml) | 1½ cups (375ml) | 45 minutes | 1¼ cups |
Porridge with Rolled Grains Recipe | Easy Diabetic Breakfast
Nutritional facts per serving :
For rolled rice, per serving 238kJ (57 cal); 0.5g total fat (0g saturated fat); 14.8g carbohydrate; 0.6g fiber
For rolled barley, per serving 276kJ (66 cal); 0.1g total fat (0.1g saturated fat); 11.5g carbohydrate; 2.1g fiber
For rolled oats, per serving 233kJ (56 cal); 1.3g total fat (0.2g saturated fat); 9.3g carbohydrate; 1g fiber
For rolled rye, per serving 248kJ (59 cal); 0.5g total fat (0.3g saturated fat); 12.1g carbohydrate; 2.3g fiber
For rolled triticale, per serving 244kJ (58 cal); 0.5g total fat (0g saturated fat); 11.7g carbohydrate; 0.6g fiber
Method :
- Place grain and soaking liquid in medium bowl, cover; stand at room temperature overnight.
- Place undrained grain in medium saucepan; cook, stirring, until mixture comes to a boil. Add cooking liquid; simmer, uncovered, for required cooking time. Serve warm with topping of your choice.
Toppings:
These toppings are enough for a single serving of porridge.
½ cup (125ml) no-fat milk
189kJ (45 cal); 0.1 g total fat (0.1 g saturated fat); 6.5g carbohydrate; 0g fiber
1 teaspoon honey
94kJ (23 cal); 0g total fat (0g saturated fat); 22.2g carbohydrate; 0g fiber
1 tablespoon low-fat vanilla yogurt
68kJ (16 cal); 0g total fat (0g saturated fat); 2.4g carbohydrate; 0g fiber
pinch cinnamon
0g total fat; 6kJ (2 cal)
½ mashed banana
240kJ (57 cal); 0.1g total fat (0g saturated fat); 45.8g carbohydrate; 5.1g fiber
1 tablespoon dried fruit
156kJ (37 cal); 0.1g total fat (0.1g saturated fat); 13g carbohydrate; 1.1g fiber
2 teaspoons toasted shredded coconut
79kJ (19 cal); 2g total fat (1.7g saturated fat); 0.2g carbohydrate; 0.4g fiber
More Easy Diabetic Breakfast & Brunch Recipes >>
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