Healthy Southwestern Oatmeal

If you want to add more gluten free and lacto ovo vegetarian recipes to your collection, Healthy Southwestern Oatmeal might be a recipe you should try. One serving contains 440 calories, 26g of protein, and 23g of fat. This recipe serves 1. For $1.37 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. It works best as a breakfast, and is done in approximately 15 minutes. If you have chili powder, egg whites, reduced fat cheddar cheese, and a few other ingredients on hand, you can make it. 3 people have tried and liked this recipe. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 85%. This score is outstanding. Try Healthy Southwestern Oatmeal, Healthy Southwestern Oatmeal, and Healthy Southwestern Oatmeal for similar recipes.

Servings: 1

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1/2 teaspoon chili powder

2 egg whites

1/2 cup old fashioned oats

4 tablespoons reduced fat cheddar cheese

Salt to taste

2 scallions, chopped (both white and green parts)

Equipment:

bowl

Cooking instruction summary:

  1. Bring 1 1/2 c. water to a boil; add the oats. reduce to a simmer, and cook for about 10 minutes, until the mixture is starting to be more oats than water.
  2. Add the scallions and chili powder, and cook until excess liquid is gone. Add the egg whites, stirring constantly, and cook until the whites are opaque and mixed in.
  3. Turn into a serving bowl, add salt and cheddar, and start your day!

 

Step by step:


1. Bring 1 1/2 c. water to a boil; add the oats. reduce to a simmer, and cook for about 10 minutes, until the mixture is starting to be more oats than water.

2. Add the scallions and chili powder, and cook until excess liquid is gone.

3. Add the egg whites, stirring constantly, and cook until the whites are opaque and mixed in.Turn into a serving bowl, add salt and cheddar, and start your day!


Nutrition Information:

Quickview
440 Calories
26g Protein
23g Total Fat
31g Carbs
29% Health Score
Limit These
Calories
440k
22%

Fat
23g
36%

  Saturated Fat
12g
75%

Carbohydrates
31g
11%

  Sugar
1g
2%

Cholesterol
60mg
20%

Sodium
708mg
31%

Get Enough Of These
Protein
26g
53%

Manganese
1mg
77%

Selenium
41µg
59%

Vitamin K
52µg
50%

Calcium
470mg
47%

Phosphorus
461mg
46%

Vitamin B2
0.62mg
36%

Zinc
3mg
26%

Vitamin A
1136IU
23%

Magnesium
84mg
21%

Fiber
5g
20%

Vitamin B1
0.22mg
15%

Iron
2mg
13%

Vitamin B12
0.69µg
12%

Copper
0.22mg
11%

Folate
43µg
11%

Potassium
376mg
11%

Vitamin B5
0.84mg
8%

Vitamin E
1mg
8%

Vitamin B6
0.12mg
6%

Vitamin C
4mg
5%

Vitamin B3
0.79mg
4%

Vitamin D
0.36µg
2%

covered percent of daily need
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Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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