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Steel-Cut Oats with Kale and Red Pepper

Steel-Cut Oats with Kale and Red Pepper

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Servings: Serves 4

Prep Time: 15 minutes

Cook Time: 35 minutes

Ingredients: Add ingredients to List

Oats for dinner? That's right - the nuttyflavor of toasted steel-cut oats pairs perfectly with hearty kale and sweet red pepper. As a bonus, 1/4 cup of carbohydrate-rich steel-cut oats will take longer for your body to digest, thanks to its 4 grams of dietary fiber. This will help keep your blood sugar more stable and keep you feeling full longer than a side dish of white-flour pasta.
1 cup Oats, steel cut
1 tablespoon Olive oil
1/2 cup Chopped onion
1 each Garlic clove, fresh
1 each Medium red bell pepper, diced
4 cup Cabbage, kale, fresh, chpd
3 cup Low sodium vegetable broth
1/4 teaspoon Salt

directions:

1. In a 12-inch skillet set over medium-high heat, toast oats until slightly golden and fragrant, about 2 to 3 minutes, stirring frequently to keep oats from scorching. Transfer oats to a bowl and set aside. Wipe away any remaining oats from skillet, return skillet to burner, and reduce heat to medium.
2. Add olive oil to pan. When oil starts to shimmer, add chopped onion and cook until softened, about 5 minutes. Stir in garlic and bell pepper, and cook 1 minute. Stir in sliced kale and cook until kale is reduced in volume by half, about 5 minutes.
3. Stir in toasted oats, then broth and salt, if using. Bring to a boil, cover pan, and reduce heat to medium-low. Cook for 25 minutes or until all liquid is absorbed. Transfer to a serving bowl and serve hot.
Source: Hannaford fresh Magazine, January - February 2009

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Quantity Ingredients coupon
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1 cup Oats, steel cut  
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1 tablespoon Olive oil  
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1/2 cup Chopped onion  
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1 each Garlic clove, fresh  
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1 each Medium red bell pepper, diced  
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4 cup Cabbage, kale, fresh, chpd  
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3 cup Low sodium vegetable broth  
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1/4 teaspoon Salt  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 266 kcal (13%)
Calories from Fat 117
Total Fat 13 g (20%)
Saturated Fat 7 g (35%)
Cholesterol 0 n/a
Sodium 1423 mg (59%)
Total Carbohydrates 45 g (15%)
Dietary Fiber 9 g (36%)
Protein 13 g (22%)
Vitamins
Vitamin A 16128 IU (45%)
Vitamin C 111 mg (123%)
Minerals
Calcium 145 mg (11%)
Iron 10 mg (56%)
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