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Savory Oat Pilaf

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By Lauren Keating
Updated Aug 1, 2018
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Blogger Lauren Keating of Healthy-Delicious shares a recipe for savory oats.

Savory Oat Pilaf

  • Prep Time 10 min
  • Total 30 min
  • Servings 8
  • Ingredients 12
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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

Instructions

  • Step 
    1
    In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until softened.
  • Step 
    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.
  • Step 
    3
    Stir in peas. Cook 3 to 4 minutes, stirring occasionally, until peas are thoroughly heated.
  • Step 
    4
    Remove pilaf from heat. Stir in parsley, lemon peel and ground red pepper. Season to taste with salt and pepper.

Nutrition

130 Calories
3g Total Fat
4g Protein
20g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
130
Calories from Fat
30
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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