Do you worry your family doesn’t eat enough protein? Well, it turns out that the total amount of protein consumed in a day may be less important than the distribution. Experts now say you’ll get better use of the protein you do eat if you distribute smaller amounts throughout the day. So instead of consuming the most protein at dinner and the least at breakfast, focus on protein-rich foods you can easily add to your morning meal.
Savory Oats with Shitake Mushrooms, Baby Spinach, and Eggs
- Serves: 2 to 3
- Calories: 345
- Fat: 15g
- Saturated fat: 5g
- Carbohydrates: 35g
- Sodium: 485mg
- Fiber: 4g
- Protein: 20g
Recipe type: Breakfast
The magic number for protein distribution is 20 to 30 grams at EVERY meal. I squeaked in with this bowl of savory oats.
- 1 cup old-fashioned rolled oats
- 2 cups 1% low-fat milk *
- 3 tablespoons grated Parmesan cheese
- 3 teaspoons extra virgin olive oil, divided
- 3.5 ounce package sliced shitake mushrooms
- 2 packed cups baby spinach
- 2 large eggs, hard cooked, peeled, and sliced into thin rounds
- Basil leaves, optional
- Lemon juice, optional
- Cook oats according to package directions with the milk. (* The recipe on the back of the oats package suggested 1¾ cups liquid for each 1 cup of oats. I increased that amount slightly, because I prefer a thinner oats consistency). When done, stir in the Parmesan cheese, and set aside.
- Heat 2 teaspoons olive oil in a skillet over medium heat. Add the mushrooms and cook, stirring frequently, until tender, 7 to 8 minutes. Set aside to a plate.
- Add the remaining 1 teaspoon oil to the skillet. Stir in the spinach and cook until wilted, 2 minutes. Season with salt and pepper to taste.
- To serve, place the cooked oats in 2 to 3 bowls. Top evenly with the mushrooms, spinach, and eggs. Sprinkle with additional Parmesan as desired, and garnish with basil and a drizzle of olive oil and lemon juice as desired.