Digging Up Vintage Recipes |

Healthy Southwestern Oatmeal


Saturday, January 8th, 2011

OK, this isn’t from an old cookbook, but it was inspired by one. One morning I was flipping through books and ogling cheesy grits recipes, when I thought, why can’t I have this every day? So, I took grits and substituted oatmeal and healthed everything up a little, adding lots of protein. I was inspired to share by this post from Recipe Girl: this breakfast is one of my diet secrets, since it’s got just enough carbs (in whole grain form!) to satisfy cravings, and a ton of protein to keep you going strong until lunch. I also took the idea of adding more water from some old porridge recipes: more volume keeps you full longer – always a key for diet foods!

Southwestern Oatmeal (Serves 1)

1/2 c. old fashioned oats
2 scallions, chopped (both white and green parts)
1/4-1/2 tsp. chili powder
2 egg whites**
2-4 tbsp. reduced fat or fat free cheddar
Salt to taste

1. Bring 1 1/2 c. water to a boil; add the oats. reduce to a simmer, and cook for about 10 minutes, until the mixture is starting to be more oats than water.
2. Add the scallions and chili powder, and cook until excess liquid is gone. Add the egg whites, stirring constantly, and cook until the whites are opaque and mixed in.
3. Turn into a serving bowl, add salt and cheddar, and start your day!

Made with 1/4 c. fat free cheddar, this has only 225 calories.  Sorry I don’t know Weight Watchers points!

**I know this seems weird, but egg whites are a really great way to add energy-rich proteins to breakfast; they add a nice fluffiness and richness to the oatmeal, with little taste.