Apple Cinnamon Quinoa Porridge

Apple Cinnamon Quinoa Porridge

Health Rating
Prep Cook Ready in Servings
10 min 30 min 40 min 4
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Ingredients


1 tbsp packed Brown sugar
1/2 tsp Cinnamon
2 cup Partly skimmed milk, 1% M.F.
3/4 cup Quinoa, uncooked
1 medium Red Apple (diced)
2 tbsp Sunflower seeds
1 cup Water
1 tbsp Wheat flour, whole wheat

Instructions


In a deep, medium-size saucepan, whisk flour, sugar and cinnamon into milk. Stir in quinoa and water. Bring to a boil over medium-high heat, stirring occasionally.

Reduce heat to low, cover and simmer, stirring often, for 20 minutes. Stir in diced apple, cover and simmer, stirring often, for about 5 minutes or until quinoa and apple pieces are tender. Remove from heat and let stand, covered, for 3 minutes.

Spoon into bowls and sprinkle with nuts or sunflower seeds (if desired) and cinnamon. Add a hint of maple syrup or brown sugar, if desired.

Nutrition Facts

Per Portion

Calories 219
Calories from fat 36
Calories from saturated fat 6.1
Total Fat 4.0 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 1.0 g
Cholesterol 6.1 mg
Sodium 57 mg
Potassium 420 mg
Total Carbohydrate 36 g
Dietary Fiber 3.3 g
Sugars 13.3 g
Protein 9.3 g

Dietary servings

Per Portion


Fruit 0.2
Grain 1.7
Milk 0.5

Energy sources


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