Egg And Baby Spinach Oats
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD
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378 Calories
51 g Carbs
19 g Protein
13 g Fat
Total Time
1 serving

Most people think of oatmeal as a sweet dish, but it can also become a savory porridge. So get cracking and top off your bowl with a poached egg! A recent study published in the American Journal of Clinical Nutrition found that people following a high-egg diet (an average of 2 eggs each day) had about the same blood cholesterol numbers as people on a low-egg diet (eating less than 2 eggs a week).

Steel-Cut Oats Foundation Ingredients

  • ¼ cup steel-cut oats
  • ⅝ cup water
  • 1 pinch salt

Egg and Baby Spinach Topping Ingredients

  • ½ cup low-sodium vegetable broth
  • 3 cup baby spinach
  • ⅓ cup low-fat Parmesan cheese
  • ⅓ cup sun-dried tomatoes
  • 1 tsp, leaves thyme
  • ¼ tsp vinegar
  • 1 whole egg
  • pepper to taste
  • hot sauce

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  1. Place steel-cut oats, a pinch of salt, and water in a medium saucepan.
  2. Bring to a slight simmer, turn off the heat, and let oats soak covered overnight.
  3. To reheat leftovers, place cooked oatmeal in a saucepan, with a splash or two of water or milk, over medium-low heat until warm.
  4. In the morning, heat prepared oats with water or vegetable broth, spinach, Parmesan cheese, tomatoes, and thyme.
  5. Place 1/2 cup water and 1/4 teaspoon vinegar in a small microwave safe bowl. To poach the egg, carefully crack it into water, cover with paper towel, and microwave on high for 1 minute, or until whites are set and opaque but yolk is still runny. If needed, continue microwaving in 10 second spurts.
  6. Remove egg with slotted spoon and place on top of the bowl of oats.
  7. Add hot sauce and fresh cracked black pepper.

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