100 Healthy Recipes
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Ingredients
- 1/2 cups rolled oats
- 1 tablespoons canola oil
- 1 medium onion, finely chopped
- 1 medium carrot, finely chopped
- 2 teaspoons garlic, chopped
- 2 cups vegetable juice cocktail-canned
- 2 cups vegetable broth, low sodium, fat free
- 1/4 teaspoons dried basil
- 1/4 teaspoons ground black pepper
Preparation:
- Put the oats in a heavy pot or saucepan and, stirring frequently, toast them over moderate heat until they start to turn darker. Transfer the oats to a bowl.
- Heat the oil in the same pot and sauté the onion, carrot and garlic until the onion softens.
- Stir in the remaining ingredients, including the toasted oats. Simmer until the oats are tender, about 15 minutes. Serve hot.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 0.0 |
| Fat |
0.5 |
| Milk | 0.0 |
| Vegetable |
1.5 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch |
0.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
120 |
| Calories from Fat | 40 |
| Total Fat | 4.5g |
| Saturated Fat | 0g |
| Cholesterol |
0mg |
| Sodium |
540mg |
| Total Carbohydrate | 20g |
| Dietary Fiber |
3g |
| Sugars |
8g |
| Protein |
3g |
| Vitamin A |
100% |
| Vitamin C | 60% |
| Calcium | 4% |
| Iron |
8% |
