Savory Mediterranean Oats
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Savory Mediterranean Oats
(From “The With or Without Meat Cookbook”, p. 19) When it’s all about cooking just for you, treat yourself to this clever morning main dish designed for one. Think of it like a creamy risotto, but with oats as the grain of choice. The goat cheese and basil provide an unforgettable finishing touch. After discovering this savory way to prepare oatmeal, you might not want to go back to a sweetened bowl of it again.
Author: Jackie Newgent
Ingredients
- 1 cup low-sodium vegetable broth
- 4 large sun-dried tomato halves, not oil-packed, thinly sliced (do not rehydrate)
- Pinch sea salt, or to taste
- ⅛ teaspoon freshly ground black pepper, or to taste
- ½ cup old-fashioned rolled oats
- 1 tablespoon minced fresh chives
- 3 tablespoons plain fat-free Greek yogurt
- 1 tablespoon thinly sliced fresh basil
- 1 tablespoon crumbled soft goat cheese
Instructions
- Bring the broth, sun-dried tomatoes, salt, and pepper to a boil in a small saucepan.
- Stir in the oats and chives, and reduce heat to medium. Stir, until the oats are fully cooked, about 5 minutes. Remove from the heat and stir in the yogurt. Adjust seasoning.
- Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.
Notes
{WITH POULTRY, FISH, OR MEAT}
For one serving (full recipe): Do not add salt to the recipe. Instead of sprinkling with goat cheese in step 3, place ½ ounce thinly sliced speck (dry-cured smoked Italian ham) or prosciutto on top of the grits like it’s a rose.
without
Exchanges/Food Choices: 2 starch, 1 Vegetable, ½ Fat
240 calories, 50 calories from fat, 5g total fat, 2g saturated fat, 0g trans fat, 5mg cholesterol, 360mg sodium, 300mg potassium, 37g total carbohydrate, 6g dietary fiber, 8g sugars, 12g protein, 60mg phosphorus
with
Exchanges/Food Choices: 2 Starch, 1 Vegetable, 1 Fat
240 calories, 45 calories from fat, 5g total fat, 1g saturated fat, 0g trans fat, 10mg cholesterol, 560mg sodium, 370mg potassium, 37g total carbohydrate, 6g dietary fiber, 8g sugars, 14g protein, 80mg phosphorus
Copyright ? 2014 by Jacqueline A. Newgent, RDN, CDN. From The With or Without Meat Cookbook. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org .
For one serving (full recipe): Do not add salt to the recipe. Instead of sprinkling with goat cheese in step 3, place ½ ounce thinly sliced speck (dry-cured smoked Italian ham) or prosciutto on top of the grits like it’s a rose.
without
Exchanges/Food Choices: 2 starch, 1 Vegetable, ½ Fat
240 calories, 50 calories from fat, 5g total fat, 2g saturated fat, 0g trans fat, 5mg cholesterol, 360mg sodium, 300mg potassium, 37g total carbohydrate, 6g dietary fiber, 8g sugars, 12g protein, 60mg phosphorus
with
Exchanges/Food Choices: 2 Starch, 1 Vegetable, 1 Fat
240 calories, 45 calories from fat, 5g total fat, 1g saturated fat, 0g trans fat, 10mg cholesterol, 560mg sodium, 370mg potassium, 37g total carbohydrate, 6g dietary fiber, 8g sugars, 14g protein, 80mg phosphorus
Copyright ? 2014 by Jacqueline A. Newgent, RDN, CDN. From The With or Without Meat Cookbook. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org .
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