Low-fat toasted muesli
MAKES 11 X ½ -CUP SERVINGS PREP AND COOK TIME 40 MINUTES
⅔ cup (60g) rolled oats ⅓ cup (30g) triticale flakes ⅓ cup (20g) unprocessed bran ½ cup (65g) barley flakes ½ cup (25g) spelt flakes ½ cup (30g) rice flakes
1 tablespoon olive oil
2 tablespoons honey
2 tablespoons pepitas (pumpkin seed kernels)
1 tablespoon linseeds (flaxseeds) 1 tablespoon sunflower seed kernels
⅓ cup (50g) coarsely chopped dried apricots
⅓ cup (20g) coarsely chopped dried apples
⅓ cup (45g) coarsely chopped seeded dried dates ⅓ cup (55g) sultanas ⅓ cup (80ml) skim milk, per person to serve
1 Preheat oven to 180°C (160°C fan-forced). 2 Combine cereals, oil and honey in a large shallow baking dish. Toast,
uncovered, in oven, about 20 minutes or until browned lightly, stirring at least three times during cooking time.
3 Cool cereal; stir in remaining dry ingredients (makes 5 ½ cups muesli). 4 Serve ½ cup (60g) muesli with ⅓ cup milk.
Serving suggestion: Serve with fresh stone fruit or berries.
Nutritional count per ½ cup serving with ⅓ cup skim milk: 4.3g total fat (0.7g saturated fat); 812kJ (194 cal); 30.6g carbohydrates; 6.6g protein;
4.5g fibre.