Diet & Healthy
Sautéed Oatmeal with Vegetables and Egg, a High-Fiber Breakfast
Prep
10 min
Cook
15 min
Servings
1
Level
Easy
A unique dish styled like a rice bowl but using savory oatmeal sautéed with fresh vegetables and egg, perfect as a filling diet menu without getting boring. The texture is soft with a savory flavor, far from the usual monotonous sweet oatmeal. Great for breakfast or a light lunch that's still high in fiber and protein.
🧂 Ingredients
🍽️ Servings: 1
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 60 grams instant oatmeal/rolled oats
- 150 ml fat-free chicken broth
- 2 eggs
- 1/2 carrot, diced small
- 100 grams broccoli, cut into small pieces
- 50 grams sweet corn kernels
- 2 clove garlic, minced
- 2 tbsp onion, minced
- 1 stalk scallion, sliced
- 1 tbsp olive oil
- 1 tsp low-sodium soy sauce
- 1/4 tsp salt
- 1/4 tsp ground black pepper
🛒 Products You Might Need
Ninja Air Fryer Pro, 5 Qt, 4-in-1, Grey, AF141
$81.99
Chefman Air Fryer 8 Qt | TurboFry® 4-in-1 with 450°F Hi-Fry Option for Crispier Results | Bake, Dehydrate, Frozen | XL Nonstick Dishwasher-Safe Basket | Stainless Steel
$79.99
* Affiliate links — you can help support KulinerBDG by shopping through them
👩🍳 Instructions
- 1 Cook the oatmeal with the chicken broth until it thickens and is fully cooked, about 3-5 minutes, stirring constantly so it doesn't clump up. Set aside.
- 2 Heat the olive oil in a nonstick pan, and sauté the garlic and onion until fragrant and softened.
- 3 Add the carrot and sweet corn, and sauté for 2 minutes until slightly tender.
- 4 Add the broccoli, and sauté for another 1-2 minutes until its color brightens but it's still crisp.
- 5 Beat the eggs, pour into the pan, and scramble until cooked together with the vegetables.
- 6 Add the cooked oatmeal into the pan, and mix well with the vegetables and egg.
- 7 Add the low-sodium soy sauce, salt, and pepper. Mix well, and adjust the seasoning to taste.
- 8 Sprinkle with scallion, stir briefly, then turn off the heat. Serve warm.
💡 Tips
• Use rolled oats or quick oats, and avoid flavored instant oatmeal since it usually contains a lot of added sugar.
• You can swap the egg for tofu or shredded chicken breast if you want to vary the protein.
• The vegetables can be adjusted based on what's in your fridge, like green beans or bell peppers, as long as you sauté them briefly to keep them crisp.
• Store portions of fat-free chicken broth in the freezer in ice cube trays so they're easy to use anytime.
📊 Nutrition Facts / serving
310
Calories (kcal)
16 g
Protein
12 g
Fat
35 g
Carbs
💬 Comments (0)
Log In to leave a comment!
🍽 More Recipes
Diet & Healthy
Healthy Work Lunch Box: Turmeric-Roasted Dory Fish Rice Bowl & Sautéed Green Beans with Corn
Juices & Healthy Drinks
Golden Sunrise Papaya Carrot Orange
Diet & Healthy
Carnivore-Style Roasted Beef Ribs with Herb Butter
Diet & Healthy
No comments yet. Be the first! 😊