Thursday, 5 January 2012

Oats Upma

oats upma

Rolled oats or simply oats are a healthy and easy breakfast option. They are very low in calories and are heart protective. I have used Quaker oats which give excellent results. Oats upma is an almost instant food. Peanuts and cashew nuts are totally optional.
Recipe of oats upma
1 1/2 cup oats
1 onion- chopped
2 cloves garlic- chopped
1/2 inch piece ginger- chopped
1 1/2 cups water
2 tsp peanuts
2 tsp cashew nuts- broken in 4 pieces
Salt to taste
1/4 tsp red chilli powder
1 tbsp oil
1. Dry roast oats in a pan till their whiteness disappears and they look brownish. Take them out of the pan.
2. Heat oil in the same pan and add peanuts and cashews. Roast them for a minute. Add onion and sauté for 1 minute.
3. Add ginger and garlic and sauté for few seconds. Add water, red chilli powder and salt and cover the lid of the pan. Let 1 boil come.
4. Add oats and mix well. Lower heat and simmer covered till all water gets absorbed. Turn off heat and serve oats upma hot.
Healthy Bytes- Oats are a rich source of fiber, Iron, Thiamin and antioxidants.
100 grams of dry rolled oats contain-
380 Calories
67 gms Carbohydrates
16 gms Protein
6 gms Fat
0.7 mg Thiamin

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