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Savory Oatmeal-Lentil Bowls

meal-of-the-week

Serves 2, 1 cup per serving

Prep time: 5 minutes

Cook time: 20 minutes

Per serving: 420 calories, 12g fat, 2.5g saturated fat, 70mg cholesterol, 590mg sodium, 44g carbohydrate, 9g fiber, 34g protein

 


1/2 cup red lentils, sorted, rinsed and drained

3 cups low-sodium chicken broth

1 1/2 tsp. no-salt-added Italian seasoning

1/2 tsp. minced garlic

1/2 cup quick steel-cut oats

1/2 tsp. fresh lemon juice

1 tsp. olive oil

2 (3-oz.) fully-cooked Italian chicken sausages, cut diagonally into 1/4-inch pieces

Toppings (optional): Halved grape tomatoes, sliced green onions, avocado slices, Sriracha, toasted pumpkin seeds, chopped fresh parsley or basil

  1. In a large saucepan add lentils and broth; bring broth to boiling over medium-high heat. Add seasoning and garlic. Stir; reduce heat to low. Cover with lid and simmer 6 minutes. Stir in oats and lemon juice. Cover and simmer 5 minutes.
  2. Heat oil in a nonstick skillet over medium-high heat. Add sausage, and cook 4 to 5 minutes or until sausages are heated through, turning frequently.
  3. Spoon lentil mixture into individual bowls. Top with sausage and desired toppings, and serve.

Per serving: 420 calories, 12g fat, 2.5g saturated fat, 70mg cholesterol, 590mg sodium, 44g carbohydrate, 9g fiber, 34g protein

Make it a meal: Serve with roasted broccoli rabe, Brussels sprouts and sweet potato wedges.

[[Talking Points]]

Culinary: How to Pit an Avocado

  1. Slice avocado lengthwise around the pit, simultaneously rotating the avocado.
  2. Twist to separate the halves.
  3. To remove the pit from the one half, gently press the blade of a chef’s knife into the pit, and twist to gently pop it out.

Nutrition: Steel-Cut Oats

Steel-cut oats are oat groats that are not steamed and rolled like the familiar and traditional packaged cooking oats in America. Steel-cut oats are also called Scotch oats or Irish oatmeal. Are oats gluten-free? Non-contaminated, pure oats are gluten-free. However, the issue with oats in gluten-free diets is contamination. Most commercial oats are processed in facilities that also process gluten (wheat, barley, and rye). If you are following a gluten-free diet, be sure to buy oats that say “gluten free” on the package.

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