Diabetes Forecast

Savory Asparagus Oatmeal

Per Serving

Savory Asparagus Oatmeal

Makes: 4 servings
Serving Size: about 1 1/2 cups
Calories 190
Fat 5 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 30 g
Fiber 5 g
Sugars 2 g
Cholesterol 0 mg
Sodium 450 mg
Potassium 155 mg
Protein 7 g
Phosphorus 35 mg
Choices: Starch 2, Vegetable 1, Fat 0.5
  • Makes: 4 servings
  • Serving Size: about 1 1/2 cups


4 cups cold water
1 lb. asparagus spears, trimmed, cut into 5 pieces each on the diagonal, divided
2 tsp. fresh lemon juice
3/4 tsp. sea salt
1/2 tsp. freshly ground black pepper
2 cups old-fashioned oats
2 scallions, green and white part, minced
1 Tbsp. finely chopped fresh dill
2 tsp. extra-virgin olive oil


  1. Bring the water, all of the asparagus except the tips, lemon juice, salt, and pepper to a boil in a large saucepan.
  2. Stir in the oats, asparagus tips, and scallions and reduce heat to medium. Cook, while stirring, until the oats and asparagus are fully cooked, about 6 minutes. Remove from heat and stir in the dill and olive oil.
  3. Transfer the oatmeal to individual bowls and serve.

Tip: This savory oatmeal recipe is a clever way to get vegetables at breakfast—and quite versatile. Mix and match different vegetables and fresh herbs in it, such as grape tomatoes and basil, diced bell peppers and oregano, or baby spinach and dill. And for a heartier meal, top each bowl with a poached egg.


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