Savory Oatmeal with Tomato & Sausage

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Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.

Jackie Newgent, RDN, CDN

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

10 mins

Additional Time:

5 mins

Total Time:

15 mins

Servings:

Yield:

2 1/4 cups

Nutrition Profile:

Diabetes-Friendly Soy-Free High-Protein Egg-Free

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Ingredients

2 teaspoons sunflower or canola oil, divided
1 ½ ounces fully cooked sweet Italian chicken sausage (1/2 link)
1 cup low-sodium vegetable broth
½ cup old-fashioned rolled oats
⅛ teaspoon salt
½ cup grape tomatoes, halved
⅓ cup packed fresh herbs, such as parsley and/or cilantro
½ cup packed baby arugula
1 tablespoon pine nuts, toasted (see Tip)
1 large lemon wedge

Directions

Heat 1 tsp. oil in a small nonstick or cast-iron skillet over medium heat. Add sausage and cook until evenly browned, about 10 minutes.
Meanwhile, bring broth to a boil in a small saucepan over high heat. Stir in oats and salt; reduce heat to medium and cook, stirring occasionally, until the oats are tender and most of the liquid has been absorbed, about 5 minutes.
Thinly slice the sausage into coins. Stir the sausage, tomatoes, and herbs into the cooked oatmeal. Transfer to a bowl. Top with arugula and pine nuts; drizzle with the remaining 1 tsp. oil. Serve with lemon wedge, if desired.

Tips

Tip: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Transfer to a small plate and let cool.

Originally appeared: Diabetic Living Magazine, Fall 2020

Nutrition Facts (per serving)

391	Calories
22g	Fat
36g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 2 1/4 cups
Calories 391
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 7g	25%
Total Sugars 6g
Protein 15g	30%
Total Fat 22g	28%
Saturated Fat 3g	15%
Cholesterol 33mg	11%
Sodium 689mg	30%
Potassium 535mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Savory Oatmeal with Tomato & Sausage

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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