More Savory Steel Cut Oat Recipes

by Judy Palken MNS, RD, LDN

Steel cut oats are so good in savory dishes, so why not get the benefit of this wonderful grain for lunch and dinner?   If you are usually out during the day and find yourself wondering what to bring for your lunch, consider making up a big batch of one of these recipes, enough to serve as a dinner, and then a few lunches.  If you are feeling ambitious, you can freeze some servings in glass containers, and pull them out as needed.  Then simply microwave when lunchtime come around - you will thank yourself!     

Enjoy steel cut oats, a nourishing whole grain that is good for your heart and your gut! 

Easy Peppers and Steel Cut Oats

This is a delicious dinner dish reminiscent of stuffed peppers.  

Serves: 4   

Ingredients:  Print 

• 3 Tbsp extra virgin olive oil
• 3 cloves garlic, thinly sliced
• ½ cup diced yellow onions
• ½ cup chopped green peppers
• ½ cup chopped red peppers
• ½ pound uncooked ground turkey
• 1 cup steel cut oats
• ½ cup canned diced tomatoes with juice
• 1 ½ Tbsp tomato paste
• 2 ¾ cups water
• Spices (combine in a small bowl)
• 1 tsp basil
• 1 tsp garlic powder
• dash red pepper flakes
• 1 tsp oregano
• ½ Tbsp dried parsley
• ½ tsp salt (optional)

Directions:

1. In a medium sauce pot, heat the oil on medium heat.  Add the garlic, and cook until golden brown.  Add the onions, and cook until they are translucent.  Add the peppers, and stir until all of them are coated in oil.  Add the ground turkey and season using half of the combined spices.  Cook the turkey all the way through, until it reaches 165⁰ F. 
2. Add the oats and the remainder of spices, and stir well.  Add the tomato paste, diced tomatoes, and water, and stir well.  Bring to a boil, and lower heat to low.  Simmer uncovered for 25 minutes or until the oats are cooked (the liquid will begin to turn creamy and the oats will go from being crunchy to chewy).  Stir every 3 minutes to prevent the oats from sticking.
3. Sprinkle with shredded Pecorino Romano cheese and freshly chopped parsley.

Adapted from http://www.grainful.com/blog/2015/1/14/unstuffed-pepper

Steel-Cut Oat Risotto with Butternut Squash and Mushrooms

Ingredients:    Print

Squash: 

• 2 cups diced peeled butternut squash (about 1/2 small squash) 
• 1 tablespoon extra virgin olive oil 
• 1/2 teaspoon chopped fresh sage 
• 1/4 teaspoon salt 
• Dash of freshly ground black pepper 

Risotto: 

• 1 1/2 cups water
• 2 (14-ounce) cans reduced-sodium chicken broth 
• extra virgin olive oil 
• 3/4 cup diced onion 
• 2 garlic cloves, minced 
• 2 cups steel-cut oats 
• 1 cup dry white wine 
• 3/4 cup (3 ounces) grated fresh Parmigiano-Reggiano cheese, divided 
• 2 teaspoons chopped fresh sage 
• 1/4 teaspoon freshly ground black pepper 
• 1 1/2 teaspoons butter 
• 4 cups sliced cremini mushrooms (about 1 pound) 

Directions:

1. Preheat oven to 400°.  To prepare squash, combine squash, olive oil, sage, salt, and pepper in a loaf pan; toss well to coat. Bake at 400° for 20 minutes or until tender and beginning to brown, stirring every 7 minutes or so. Set aside. 
2. To prepare risotto, bring 1 1/2 cups water and broth to a simmer in a medium saucepan (do not boil). Keep warm.
3. Heat a medium sauté pan over medium-high heat. Coat pan with olive oil. Add onion and garlic; sauté 3 minutes or until golden. Add oats; cook 3 minutes or until oats become fragrant and begin to brown, stirring constantly. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth mixture; cook 4 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes). Remove risotto from heat; stir in 1/2 cup cheese, sage, and pepper.
4. Melt butter in a large non-stick skillet over medium-high heat. Add mushrooms; sauté 3 minutes or until tender and beginning to brown. Stir in the squash; cook 1 minute or until thoroughly heated.
5. Spoon about 2/3 cup risotto into each of 6 bowls; top each serving with 1/2 cup mushroom/squash mixture, and 2 teaspoons cheese. 

Adapted from http://www.myrecipes.com/recipe/steel-cut-oat-risotto-with-butternut-squash-mushrooms

Oat Risotto with Roasted Cauliflower

Ingredients:  Print

• 1 head cauliflower
• 5 tablespoons extra virgin olive oil
• Kosher salt and finely ground black pepper
• 5 cups reduced-sodium chicken broth
  
• 3 cloves garlic, finely chopped
• 1 onion, chopped
• 1 cup steel-cut oats
• 1/2 cup white wine
• 2 tablespoons unsalted butter
• 1/2 cup finely grated Parmesan cheese
• 1/4 cup chopped fresh parsley

Directions:

1. Preheat the oven to 425 degrees. Cut the cauliflower into 1/2-inch pieces and toss with 2 Tbsps of the olive oil, 1/4 tsp salt and 1/4 teaspoon pepper. Spread on a baking sheet and roast until golden, about 45 minutes.
2. Combine the broth and 1 cup water in a saucepan and bring to a bare simmer.
3. Heat the remaining 3 Tbsp oil in a medium, heavy pot over medium-high heat until hot. Add the garlic, onions, 1/4 tsp salt, and dash pepper, and cook until softened, about 8 minutes. Stir in the oats and wine, and boil until the liquid is reduced by half, about 2 minutes.
4. Stir in the simmering broth 1 cup at a time, adding more after half of the liquid has evaporated. Continue stirring until the oats are tender, 35 to 40 minutes. Use all of the broth. Stir in the butter and cheese.
5. Serve immediately, topped with the roasted cauliflower and parsley.

Adapted from http://www.foodnetwork.com/recipes/food-network-kitchens/oat-risotto-with-roasted-cauliflower.html

Meatloaf with Steel Cut Oats

Ingredients:   Print

• 1 1/2 pounds grass fed beef
• 3/4 cup steel cut oats
• 1 egg, beaten
• 1 cup reduced sodium broth - vegetable, chicken, or beef
• 1 small onion, chopped
• 2 handfuls organic spinach leaves, finely chopped
• 2 Tbsp chia seeds, if you tolerate small seeds. 
• 1 Tbsp tamari
• 1/2 tsp salt
• 1/2 tsp dry mustard
• 1/4 tsp black pepper
• 1/4 tsp dried sage
• 1/4 tsp garlic powder
• 1/2 cup ketchup - see our recipe for Homemade Sugar-free Ketchup below. 

Directions:

1. Preheat oven to 350 degrees
2. Chop onion and let sit for 5 minutes.
3. Wash and chop spinach leaves.
4. Mix all ingredients, except ketchup.
5. Spread mixture into ungreased loaf pan or square pan.
6. Spoon ketchup over the top.
7. Bake uncovered for 1 – 1 1/4 hours.

Adapted from http://therightnutritionplan.com/2011/10/old-fashioned-meatloaf/ 

Homemade Sugar-Free Ketchup   

Ingredients:

• 12 oz. tomato paste (made just from tomatoes) 
• 4 Tbsp apple cider vinegar
• 1 Tbsp mustard
• 1/4 cup + 2 Tbsp water
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1/8 tsp cloves
• 1/4 tsp garlic powder

Directions:

1. Combine all ingredients and whisk well. You may wish to blend, in order to ensure the spices are evenly mixed throughout.
2. It is best to let the ketchup sit in the fridge for a couple of hours, or overnight, so that the flavors blend together well.
3. Store in an airtight container in fridge.

Adapted from:  http://www.spoonfulofsugarfree.com/2012/04/12/homemade-sugar-free-ketchup/