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Fruity porridge - microwave

This creamy porridge is naturally sweet with juicy dried apricots, sultanas and raisins - a delicious and warming start to the day.

What you need

175 g porridge oats
900 ml milk
1 pinch salt
50 g sultanas
50 g raisins
50 g ready-to-eat dried apricots

Method

  1. Mix the oats with the milk in a bowl or dish. Stir in the salt and dried fruit.

  2. Cover dish. Cook for 6-8 min on 100% FULL power, stirring well two or three times during this time.

  3. Leave to stand for 4-5 min. Then beat well. Serve hot.

  • Low in fat Vegetarian
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  • Preparation2 minutes
    Cook6 minutes
    Waiting »4 minutes
    Stand4 - 5 minutes
    Total12 minutes
  • Energy263 kcal/serving
    Fat2.37 g/serving
    Carbohydrates273.09 g/serving
    Glycaemic Index42
    Glycaemic Load19.51
  • Fruity porridge - microwave

Serving suggestion

Serve with milk or cream. Garnish with grapefruit segments.

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 1102 526 10475 8350
Energy (kcal) 263 125 2500 2000
Protein (g) 11.5 5.49
Carbohydrate (g) 45.5 21.7 345 275
Fat (g) 4.97 2.37 95 70
Fat (saturated) (g) 2.25 1.08
Fibre (g) 4.60 2.20
Sodium (mg) 414 197
Salt (equivalent) (g) 1.04 0.49 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 622 297 800
Vitamin B-12 (µg) 0.60 0.29 1
Vitamin B-6 (mg) 0.89 0.42 2
Vitamin C (mg) 2.49 1.19 60
Vitamin D (µg) 0.00 0.00 266
Vitamin E (mg) 0.44 0.21 10
Zinc (mg) 1.64 0.78 15
Calcium (mg) 401 191 800
Folate (mcg) 93.2 44.5 200
Iron (mg) 7.33 3.50 14
Magnesium (mg) 75.1 35.9 300
Niacin (mg) 6.19 2.96 18
Pantothenic acid (mg) 0.96 0.46 6
Riboflavin (mg) 0.63 0.30 1.6
Phosphorous (mg) 336 160 800
Thiamin (mg) 0.64 0.31 1.4

This recipe is:

  • Low in fatLow in fat
  • Demi-vegDemi-veg
  • VegetarianVegetarian
  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Egg freeEgg free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free
  • Yeast freeYeast free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Low in fatLow in fat
Demi-vegDemi-veg
VegetarianVegetarian
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Egg freeEgg free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Yeast freeYeast free
Suitable for cooking in
Microwave
Occasion
Convenience
Meal type
Breakfast
Main ingredient
Fruit
Cuisine style
Cheffy specials
Classic recipe
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