Equipment: Double Boiler
In the top half of a double boiler, place the oats and 4 cups of water. Fill the bottom half with water. Be sure not to overfill. Turn the heat to medium high. Cook for 15 minutes stirring occasionally. Cut the apple into 1/2 inch wedges and add to the oats. Stir together and cook for another 15 minutes at medium heat. Add the cinnamon to taste. Add 1/4 cup nonfat milk to each 2/3 cup serving.
Nutritional information per serving: 200 calories, 3 g fat, 0.5 g saturated fat, 0 mg cholesterol, 25 mg sodium, 35 g carbohydrates, 5 g fiber, 9 g protein.