savory kale and crimini oatmeal with fried egg

Posted by on Feb 22, 2016 in tasteovers by jackie | 0 comments

savory kale and crimini oatmeal with fried egg_main

What’s basically like risotto, yet based on oats rather than Arborio rice? Savory oatmeal! And I’m a ginormous fan of it! In fact, I wrote an entire recipe slideshow on savory oatmeal for Livestrong.com. Continuing on that creative and craveable culinary journey, I’ve got another one to share. It’s an entire meal-in-one and fits perfectly with the Recipe Redux theme this month: “Break Out of Breakfast Boredom!” This recipe’s got an Asian twist and amazing taste. Hope you enjoy this big bowl of lovin’ as much as I do. Hint: Try it for all-day breakfast!

Calories saved: 40

Why it’s better for you? Hello veggies! Hello fiber!

savory kale and crimini oatmeal with fried egg

Yield: 2 servings

Serving Size: 2 cups + 1 egg

savory kale and crimini oatmeal with fried egg

Ingredients

  • 3 cups low-sodium vegetable broth
  • 4 scallions, green and white parts, thinly sliced, divided
  • 2 teaspoons grated fresh gingerroot
  • 1/4 teaspoon plus 1/8 teaspoon sea salt, divided
  • 3/4 cup steel-cut oats
  • 1 tablespoon grapeseed or olive oil, divided
  • 1 large shallot, finely chopped
  • 8 ounces sliced crimini mushrooms
  • 2 large organic eggs
  • 1 (5-ounce) package fresh baby kale or other baby greens
  • 1 teaspoon black sesame seeds
  • Naturally-brewed tamari soy sauce, to taste

Instructions

  1. Bring the broth, three-quarters of the scallions, the ginger, and 1/4 teaspoon of the salt to a boil in a medium saucepan. Add the steel-cut oats and bring back to a boil. Reduce heat to medium-low and simmer uncovered, stirring occasionally, until fully cooked, about 20 minutes.
  2. Meanwhile, heat 1/2 tablespoon of the oil in a large cast iron or (PFOA-free) nonstick skillet over medium-high heat. Add the shallot and mushrooms and sauté until mushrooms are wilted and browned, about 8 minutes. Add remaining 1/8 teaspoon salt. Transfer to a bowl and set aside.
  3. Heat the remaining 1/2 tablespoon oil in the skillet over medium-high heat. Add the eggs and fry until desired doneness.
  4. Stir the kale and sautéed mushroom mixture into the oatmeal until the kale is wilted and mushrooms are heated through. Transfer to bowls, top with the eggs, sesame seeds, and remaining scallions. Serve with tamari to taste.

Notes

Per serving: 480 calories, 18g total fat, 3g saturated fat, 0g trans fat, 185mg cholesterol, 780mg sodium, 60g total carbohydrate, 18g dietary fiber, 7g sugars, 23g protein

http://jackienewgent.com/2016/02/savory-oatmeal/

The “Before” Version

Compare to Classic Risotto

http://www.wholefoodsmarket.com/recipe/classic-risotto

Per serving: 520 calories, 23g total fat, 13g saturated fat, 55mg cholesterol, 850mg sodium, 61g carbohydrates, 1 g dietary fiber, 1g sugars, 16g protein

 

Tasteover Tips

  • Don’t just stick with tradition. Break out of a breakfast rut by transforming a sweet dish to a savory delight. Or try swapping grain types in a recipe, such as using oats instead of rice. It can open up an entirely new genre of food.
  • When adding veggies, intentionally add more than you might normally—and choose those with various colors and/or textures. It’ll heighten culinary drama, enjoyment and, of course, nutritional richness.
  • When in doubt, top with an egg to transform a recipe into a breakfast-worthy meal—while boosting high-quality protein.
  • Tamari soy sauce … use it to add Asian taste intrigue rather than simply reaching for a salt shaker.
  • Black sesame seeds … use them often. Consider them a garnish with more!

savory kale and crimini oatmeal with fried egg_tips

 


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