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    2 pt. Three Pepper Oat Pilaf


    Source of Recipe


    (dancer)

    List of Ingredients




    1/2 cup red bell pepper -- chopped
    1/2 cup yellow bell pepper -- chopped
    1/2 cup mushrooms -- chopped
    1/2 cup green onions -- sliced
    2 cloves garlic -- minced
    1 tablespoon canola oil -- or olive oil
    1 3/4 cups old-fashioned rolled oats -- uncooked
    2 egg whites -- lightly beaten
    3/4 cup lowfat chicken broth
    2 tablespoons fresh basil leaves -- minced or 2 teaspoons dried
    1/2 teaspoon salt
    1/4 teaspoon pepper

    Recipe



    In 10-inch nonstick skillet, cook peppers, mushrooms, onions and garlic in oil over medium
    heat, stirring occasionally, until vegetables are crisp-tender, about 2 minutes. In bowl, mix
    oats and egg whites until oats are evenly coated. Add oats to vegetable mixture in skillet.
    Cook over medium heat, stirring occasionally, until oats are dry and separated, about 5 to 6 minutes. Add broth, basil, salt and pepper. Continue cooking, stirring occasionally, 2 to 3 minutes or until liquid is absorbed. Serve immediately. Serves 6.

    - - - - - - - - - - - - - - - - - - -
    Per serving: 131 Calories (kcal); 4g Total Fat; (25% calories from fat); 7g Protein;
    19g Carbohydrate; 0mg Cholesterol; 264mg Sodium
    Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
    0 Other Carbohydrates

 

 

 

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