Warm rye cereal with apple and hazelnut
Breakfast
SERVES:
2
2
DIFFICULTY:
Easy
Easy
PREP TIME:
COOK TIME:
Ingredients
- 1 cup rolled rye flakes
- ⅔ cup cold water
- 7 tbsp 100% apple juice
- 1 egg white
- ½ apple cored and coarsely shredded (eat the rest of the apple while the cereal is cooking)
- 2 tbsp hazelnuts toasted, skinned and coarsely chopped
- 2 tbsp low fat plain skyr (or Cheater’s Skyr) or low-fat Greek Yoghurt
Method
- Bring the rye flakes, water, and apple juice to a boil in a medium saucepan over medium heat.
- Cook over medium-low heat, stirring often, for 5-7 minutes, or until the rye flakes are tender.
- Turn off the heat, stir in the egg white, and set aside for one minute.
- Serve topped with the grated apple, hazelnuts, and skyr.
Tip:
- To toast and skin hazelnuts, preheat the oven to 180°C/ 350°F. Spread the nuts on a baking sheet and bake, stirring occasionally, for about 10 minutes, until the skins split. Transfer the nuts to a kitchen towel and let cool for 10 minutes. Use the towel to rub the skins off the nuts. Don’t worry if some skin remains. Let cool before chopping.
Notes
Energy per serve: 1548kJ
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 370kcal | Carbohydrates: 42g | Protein: 11g | Fat: 12g | Saturated Fat: 1g | Sodium: 10mg | Fiber: 7g
