Diabetes Forecast

Savory Mediterranean Oats

Per Serving

Savory Mediterranean Oats

Makes: 1 serving
Serving Size: 1 rounded cup
Calories 240
Fat 5 g
Saturated Fat 2 g
Trans Fat 0 g
Carbohydrate 37 g
Fiber 6 g
Sugars 8 g
Cholesterol 5 mg
Sodium 360 mg
Potassium 300 mg
Protein 12 g
Phosphorus 60 mg
Choices: Starch 2, Nonstarchy Vegetable 1, Fat 0.5
  • Makes: 1 serving
  • Serving Size: 1 rounded cup


1 cup low-sodium vegetable broth
4 large sun-dried tomato halves, not packaged in oil, thinly sliced (do not rehydrate)
Pinch sea salt
1/8 tsp. freshly ground black pepper
1/2 cup old-fashioned rolled oats
1 tsp. minced fresh chives
3 Tbsp. fat-free plain Greek yogurt
1 Tbsp. thinly sliced fresh basil
1 Tbsp. crumbled soft goat cheese


  1. Bring the broth, sun-dried tomatoes, salt, and pepper to boiling in a small saucepan.
  2. Stir in the oats and chives, and reduce heat to medium. Stir for about five minutes, until the oats are fully cooked. Remove the pan from the heat and stir in the yogurt.
  3. Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.

From The With or Without Meat Cookbook by Jackie Newgent, RDN, CDN. Save 20 percent on the cookbook when you use code VEGGIE20.

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