Vegetable Oat Pilaf Recipe


Health IndexHealthyCuisine
CourseMain Ingredient


 Chopped mushrooms1⁄2 Cup (8 tbs)
 Chopped green bell pepper1⁄2 Cup (8 tbs)
 Sliced green onions1⁄2 Cup (8 tbs)
 Vegetable oil1 Tablespoon
 Oats1 3⁄4 Cup (28 tbs), uncooked (Quaker, Quick / Old Fashioned)
 Egg whites/1/4 cup egg substitute2
 Low sodium chicken broth3⁄4 Cup (12 tbs)
 Tomato1 Medium, seeded, chopped

Nutrition Facts

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


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.