Savory Oat Pilaf
Lauren Keating
Updated Aug 1, 2018
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
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
-
Step1In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until softened.
-
Step2Add 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.
-
Step3Stir in peas. Cook 3 to 4 minutes, stirring occasionally, until peas are thoroughly heated.
-
Step4Remove 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
1Tips from the Betty Crocker Kitchens
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