Vegetable Oat Pilaf
|Chopped mushrooms||1⁄2 Cup (8 tbs)|
|Chopped green bell pepper||1⁄2 Cup (8 tbs)|
|Sliced green onions||1⁄2 Cup (8 tbs)|
|Vegetable oil||1 Tablespoon|
|Oats||1 3⁄4 Cup (28 tbs), uncooked (Quaker, Quick / Old Fashioned)|
|Egg whites/1/4 cup egg substitute||2|
|Low sodium chicken broth||3⁄4 Cup (12 tbs)|
|Tomato||1 Medium, seeded, chopped|
In large saucepan, cook and stir mushrooms, green pepper and onions in oil over medium heat 2 to 3 minutes.
In small bowl, mix oats and egg whites until oats are evenly coated.
Add oats to vegetable mixture in saucepan; cook and stir over medium heat until oats are dry and separated, about 5 to 6 minutes.
Add broth; continue cooking and stirring 2 to 3 minutes until liquid is absorbed.
Stir in tomato.
Serving size: Complete recipe
Calories 1267 Calories from Fat 298
% Daily Value*
Total Fat 35 g53.3%
Saturated Fat 5.5 g27.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 169.8 mg7.1%
Total Carbohydrates 189 g63%
Dietary Fiber 33.9 g135.6%
Sugars 8.3 g
Protein 59 g117.1%
Vitamin A 101.9% Vitamin C 190.7%
Calcium 23% Iron 84.9%
*Based on a 2000 Calorie diet