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Savory Oat Pilaf

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Savory Oat Pilaf
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 8
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Blogger Lauren Keating of Healthy-Delicious shares a recipe for savory oats.

Ingredients

1
tablespoon olive oil
1
small onion, chopped
1
clove garlic, finely chopped
2
cups reduced-sodium chicken broth
2
cups water
1
cup steel-cut oats
4
carrots
1
cup frozen sweet peas
1/4
cup chopped fresh parsley
1
tablespoon grated lemon peel
Dash ground red pepper (cayenne)
Salt and pepper

Directions

  • 1 In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until softened.
  • 2 Add broth and water; heat to boiling. Gradually stir in oats. Using coarse side of grater, grate carrots into oat mixture. Reduce heat; simmer 20 minutes or until oats are soft and creamy.
  • 3 Stir in peas. Cook 3 to 4 minutes, stirring occasionally, until peas are thoroughly heated.
  • 4 Remove pilaf from heat. Stir in parsley, lemon peel and ground red pepper. Season to taste with salt and pepper.
Tips  

Unlike rolled oats, steel cut oats have a nutty flavor because they contain oat bran. Because of this, they take longer to cook, so don’t substitute old-fashioned or instant oats in the recipe.

For an easy main course, top each serving of pilaf with a cooked egg.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
30
)
Daily Value
Total Fat
3g
5%
(
Saturated Fat
0g
0%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
200mg
8%
Potassium
220mg
6%
Total Carbohydrate
20g
7%
(
Dietary Fiber
4g
16%
,
Sugars
3g
)
Protein
4g
Daily Value*:
Vitamin A
110%
110%
Vitamin C
6%
6%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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