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Healthy Southwestern Oatmeal

 
One serving costs about $1.31

$1.31 per serving

3 people like this recipe

3 likes

This recipe is ready in 15 minutes

Ready in 15 minutes

1 vegetarian,gluten-free,gluten free,lacto ovo vegetarian lunch,main course,main dish,dinner
spoonacular Score:90%

Spoonacular Score: 90%

 

Healthy Southwestern Oatmeal is a gluten free and vegetarian morn meal. This recipe makes 1 servings with 244 calories, 19g of protein, and 5g of fat each. For $1.31 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. If you have chili powder, scallions, old fashioned oats, and a few other ingredients on hand, you can make it. 1 person were impressed by this recipe. From preparation to the plate, this recipe takes roughly 15 minutes. All things considered, we decided this recipe deserves a spoonacular score of 90%. This score is super. Try Healthy Southwestern Salad, Healthy Southwestern Black Bean Dip, and Healthy Southwestern Chicken Bowls for similar recipes.

Ingredients

Servings:
0.5 tsps
0.5 tsps chili powder
chili powder
2
2  egg whites
egg whites
0.5 cups
0.5 cups old fashioned oats
old fashioned oats
4 Tbsps
4 Tbsps reduced fat shredded cheddar cheese
reduced fat shredded cheddar cheese
some
some salt
salt
2
2  green white scallions
green white scallions
0.5 tsps chili powder
0.5 tsps
chili powder
2  egg whites
2
egg whites
0.5 cups old fashioned oats
0.5 cups
old fashioned oats
4 Tbsps reduced fat shredded cheddar cheese
4 Tbsps
reduced fat shredded cheddar cheese
some salt
some
salt
2  green white scallions
2
green white scallions

Equipment

bowl
bowl
bowl
bowl


Instructions

  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!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.31
Ingredient
½ teaspoons chili powder
2 egg whites
½ cups old fashioned oats
4 tablespoons reduced fat shredded cheddar cheese
2 green white scallions
Price
$0.04
$0.36
$0.16
$0.59
$0.16
$1.31

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Important note for those with gluten intolerance: oats are naturally gluten free, but cross contamination with wheat?in the factory or in the field?is a real possibility. To be on the safe side, look for oats and oat flours that say they are gluten free on the box!

Cooking Tips

  • Don't waste any egg yolks or egg whites left over from separating eggs. Both can be frozen and used later (ice cube trays come in handy here!)

Disclaimer

Nutritional Information

Quickview
243 Calories
19g Protein
4g Total Fat
30g Carbs
51% Health Score
Limit These
Calories
243
12%

Fat
4g
8%

  Saturated Fat
1g
11%

Carbohydrates
30g
10%

  Sugar
1g
2%

Cholesterol
5mg
2%

Sodium
487mg
21%

Get Enough Of These
Protein
19g
39%

Manganese
1mg
77%

Vitamin K
51µg
49%

Selenium
28µg
40%

Phosphorus
322mg
32%

Vitamin B2
0.42mg
25%

Fiber
5g
20%

Magnesium
73mg
18%

Calcium
162mg
16%

Zinc
2mg
14%

Vitamin B1
0.21mg
14%

Iron
2mg
13%

Vitamin A
593IU
12%

Copper
0.21mg
10%

Potassium
348mg
10%

Folate
34µg
9%

Vitamin B5
0.65mg
6%

Vitamin C
4mg
5%

Vitamin E
0.7mg
5%

Vitamin B6
0.09mg
5%

Vitamin B3
0.77mg
4%

Vitamin B12
0.19µg
3%

covered percent of daily need

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