Kara thinks Savory!!!
This recipe is a favorite of the Well Effect Team that we want to share with you. It is a nice change that can definitely be useful at any time!
The first recipe is a sample of how you can use Steel Cut Oats as a side to a protein and vegetable. A healthier replacement of rice or potato (and for those of you who monitor – Gluten Free!).
The second one is an idea on how you can easily adapt the recipe to make it more a meal in itself. This is just one example, as you will discover, that you can dress this up in many different ways by adding tofu, chicken broth and chicken meat even fish of shellfish.
Steel Cut Oats can also be a great substitute in any risotto recipe. You can follow the recipe and simply substitute steel cut oats for the Arborio Rice. This is an easy way to get some extra fiber and nutrients. My favorite is a delicious savory mushroom risotto recipe that is fantastic.
Savory Steel Cut Oats
1 cup steel cut oats
1 Tbsp olive oil
1 clove garlic pressed
4 cups vegetable stock or chicken broth
Pepper or hot sauce to taste
Add all ingredients except oats to a non-stick 2 Qt. lidded pot and cover.
Bring to a boil. Add steel cut oats while stirring.
Lower heat and simmer covered for 20 minutes stirring occasionally.
Turn off heat. Let rest covered to 10 min then fluff with a fork.
Fat: 6 grams
Protein: 5 grams
Carbohydrates: 28 grams
Fiber: 3 grams
Sugar: 0 grams
Protein Packed Savory Steel Cut Oats
4 Large Eggs
1 medium Onion chopped
1 Cup Spinach
1 Cup diced red pepper
Ground Black Pepper or hot sauce to taste
Heat vegetable stock to near boiling and while that is heating;
Saute onions in olive oil until wilted and translucent about 10-15 minutes
Add Spinach, garlic and diced red pepper to the pan and saute until fragrant about 2 minutes
Combine hot vegetable broth, oats, to the saute and cook as above.
During the “rest Period”, cook an egg to your liking and place on top of each bowl
Fat: 11 grams
Protein: 11 grams
Carbohydrates: 30 grams
Fiber: 4 grams
Sugar: 2 grams
Kara Healey, Soma Science Team LeaderTags: Recipie, Steel Cut Oats