Too often, oatmeal is drenched in maple syrup, honey or sugar-coated dried fruit, turning a heart-healthy meal into a bowl of sugar. Switching out unhealthy mix-ins for savory toppings adds 14 extra grams of protein and drastically reduces the carbohydrate count. We love steel-cut oats because they sit lower on the glycemic index and go great with savory toppings, too, like roasted mushrooms and a runny egg yolk.
Prep time: 5 minutes
Cook time: 25 minutes
Per 1-cup serving:
- 346 cal
- 13.5 g fat (4 g sat)
- 40 g carbs
- 330 mg sodium
- 6 g fiber
- 19 g protein
3 cups water
1 cup steel-cut oats
1/2 tablespoon olive oil
2 cloves garlic, minced
8 ounces shitake mushrooms, sliced
12 stalks asparagus, trimmed and cut into 1-inch pieces
5-6 sprigs fresh thyme leaves
1 teaspoon of truffle oil
1/4 cup Parmesan, grated
Sea salt and cracked black pepper to taste
- Bring water to a boil in a large pot. Pour in oatmeal, reduce heat to a simmer, and cover. Cook, stirring occasionally, for 20 minutes.
- Five minutes before the oatmeal is done, heat the oil in a skillet over medium heat. Add garlic and sauté for 1 minute. Add mushrooms, asparagus and thyme and sauté until mushrooms soften and release all their moisture, about 5 minutes.
- When oatmeal is cooked and creamy, remove from heat and portion it into four bowls. Scoop equal portions of the mushroom-asparagus mixture onto the oatmeal; drizzle it with truffle oil and sprinkle Parmesan on top.
- In the same skillet, cook the eggs sunny-side-up. Top each bowl with an egg and season with salt and pepper. Serve immediately.