Savory Mediterranean Oats


Savory Mediterranean Oats
(From “The With or Without Meat Cookbook”, p. 19) When it’s all about cooking just for you, treat yourself to this clever morning main dish designed for one. Think of it like a creamy risotto, but with oats as the grain of choice. The goat cheese and basil provide an unforgettable finishing touch. After discovering this savory way to prepare oatmeal, you might not want to go back to a sweetened bowl of it again.
  • 1 cup low-sodium vegetable broth
  • 4 large sun-dried tomato halves, not oil-packed, thinly sliced (do not rehydrate)
  • Pinch sea salt, or to taste
  • ⅛ teaspoon freshly ground black pepper, or to taste
  • ½ cup old-fashioned rolled oats
  • 1 tablespoon minced fresh chives
  • 3 tablespoons plain fat-free Greek yogurt
  • 1 tablespoon thinly sliced fresh basil
  • 1 tablespoon crumbled soft goat cheese
  1. Bring the broth, sun-dried tomatoes, salt, and pepper to a boil in a small saucepan.
  2. Stir in the oats and chives, and reduce heat to medium. Stir, until the oats are fully cooked, about 5 minutes. Remove from the heat and stir in the yogurt. Adjust seasoning.
  3. Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.
For one serving (full recipe): Do not add salt to the recipe. Instead of sprinkling with goat cheese in step 3, place ½ ounce thinly sliced speck (dry-cured smoked Italian ham) or prosciutto on top of the grits like it’s a rose.

Exchanges/Food Choices: 2 starch, 1 Vegetable, ½ Fat
240 calories, 50 calories from fat, 5g total fat, 2g saturated fat, 0g trans fat, 5mg cholesterol, 360mg sodium, 300mg potassium, 37g total carbohydrate, 6g dietary fiber, 8g sugars, 12g protein, 60mg phosphorus

Exchanges/Food Choices: 2 Starch, 1 Vegetable, 1 Fat
240 calories, 45 calories from fat, 5g total fat, 1g saturated fat, 0g trans fat, 10mg cholesterol, 560mg sodium, 370mg potassium, 37g total carbohydrate, 6g dietary fiber, 8g sugars, 14g protein, 80mg phosphorus

Copyright © 2014 by Jacqueline A. Newgent, RDN, CDN. From The With or Without Meat Cookbook. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at .


(3 Articles)

Jackie Newgent RDN, CDN is a registered dietitian nutritionist and classically-trained chef. With a passion for helping people (including her father) with diabetes, she’s author of The With or Without Meat Cookbook: The Flexible Approach to Flavorful Diabetes Cooking and the award-winning The All‐Natural Diabetes Cookbook, both published by the American Diabetes Association. Jackie is also author of 1,000 Low-Calorie Recipes and Big Green Cookbook. Her next book, The All-Natural Diabetes Cookbook—2nd Edition, arrives in 2015.


Jackie is a recreational culinary instructor at the Institute of Culinary Education. a frequent contributor to Everyday with Rachael Ray and Coastal Living magazines, and a freelance recipe developer for Food Network Kitchens. She’s been a columnist for top magazines, including Woman’s World’s “Diet Club”, Fitness’ “Healthy in a Hurry”, and Glamour’s “Eat More”. As a media personality, Jackie’s television appearances have included ABC’s Good Morning America, NBC’s Dateline, and The Daily Buzz. She’s a past national media spokesperson for the Academy of Nutrition & Dietetics. Jackie’s unique recipe makeovers can be found on her blog, “tasteovers by jackie.”
She received her B.S. in Allied Health Professions from The Ohio State University and Certificate in Professional Cooking from Kendall College. Jackie believes in a plant-centered approach to eating and is a veggie fanatic. She resides in Williamsburg, Brooklyn.

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