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Perfect Porridge 0001
  • ⅔ cup rolled oats
  • 1 cup low-fat milk
  • ⅓ cup water
  • 1 apple, core removed and grated, skin left on
  • 1 teaspoon finely grated orange rind
  • 2 tablespoons sultanas
  • pinch of ground cinnamon
  1. Place all ingredients into a large microwave-safe bowl and mix well.
  2. Cook in the microwave on high (100% power) for 3 minutes.
  3. Stir, then cook on high for a further 2 minutes.
  4. Set aside for a few minutes. Sprinkle with extra cinnamon, to taste.


  • Replace apple with frozen berries or banana.
  • Vary the dried fruit to include chopped apricots, figs or dates.

Storage Suggestions

  • Coked porridge can be stored in the fridge for up to 3 days. It is not suitable for freezing.

Equipment List

  • large microwave safe bowl
  • stirring spoon
  • serving bowls


Recipe from LiveLighter® campaign © State of Western Australia [2012] reproduced with permission.

Nutrition Information

285g Quantity per serving Quantity per 100g
Energy 1121kJ 393kJ
Protein 8.9g 3.1g
Fat, total 4.5g 1.6g
— Saturated 1.6g 0.6g
Carbohydrate 44.2g 15.5g
— Sugars 29.6g 10.4g
Fibre 7.5g 2.6g
Sodium 54.0mg 18.9mg