Delicious Main Courses with Oats

You might already know that oats and milk are great breakfast foods. The beta-glucan in oats is a form of fibre, which your body needs,[1] and milk offers calcium to strengthen your bone health.[2]

But did you know oats and milk are fantastic ingredients for cooking up scrumptious main courses too? To make it easier, you can also use milk with oats as an ingredient. Just use these three recipes to make meals and you will have your family coming back for seconds!

Egg ’n’ Cheese Oatmeal[3],[4]

1. Prepare these ingredients:

  • ½ cup of oatmeal
  • 1 cup of milk with oats
  • A pinch of salt and pepper
  • 2 tablespoons of olive oil
  • 2 tablespoons of shredded cheddar cheese
  • ½ an onion, diced
  • 3 Swiss brown mushrooms, sliced
  • 1 egg

2. In a pot, place the cup of milk with oats together with oatmeal and cook until the oatmeal is soft and has absorbed the liquid

3. Remove from heat and fold in one tablespoon of the cheese. Add salt and pepper to taste. Stir

4. Separately, sauté the onion and mushroom in olive oil in a pan

5. Add an egg and the other tablespoon of cheese to make an omelette

6. Top your oatmeal with the omelette and serve

Chicken and Oat Burger Patties[5],[6]

Oats can be used as a binder for burger patties[7],[8] and introduce more fibre to an otherwise protein-filled burger.

1. Mix these ingredients thoroughly together:

  • 200 grams of minced chicken
  • ½ cup of uncooked oats
  • ½ cup of chopped coriander
  • ¼ cup of milk with oats
  • ½ onion, diced finely
  • 1 tablespoon of chopped dried oregano
  • 1 tablespoon of olive oil
  • Salt and black pepper to taste

2. Shape the mixture into round patties

3. Pan-fry the patties until golden brown. Serve them in your choice of burger bun with a green salad

Baked Salmon Cakes with Oats[9],[10],[11],[12]

1. Mix these together thoroughly in a large mixing bowl:

  • 2 cans of salmon, flaked
  • ½ cup of oats
  • ¼ cup of milk with oats
  • 2 spring onions, finely chopped
  • 1 tablespoon of Dijon mustard
  • 1 tablespoon of wholegrain mustard
  • 1 tablespoon of chopped dill

2. Shape into little round cakes

3. Bake in the oven at 220° Celsius for around 15 to 20 minutes until golden brown

Sources

[1] https://www.hpb.gov.sg/HOPPortal/health-article/6086

[2] https://www.hpb.gov.sg/HOPPortal/health-article/7468

[3] http://www.shape.com/healthy-eating/meal-ideas/16-savory-oatmeal-recipes

[4] http://healthynibblesandbits.com/savory-oatmeal-cheddar-and-fried-egg/

[5] http://www.diabetes.org/mfa-recipes/recipes/2014-06-bbq-chicken-burgers.html?referrer=https://www.google.com.sg/

[6] http://www.epicurious.com/recipes/member/views/quaker-oatmeal-prize-winning-meat-loaf-1233712

[7] https://happyherbivore.com/2012/07/how-replace-eggs-and-what-use-binder/

[8] http://www.onegreenplanet.org/vegan-food/tricks-for-making-veggie-burgers-that-wont-fall-apart/

[9] http://www.skinnytaste.com/baked-salmon-cakes/

[10] http://allrecipes.com/recipe/238228/simple-salmon-cakes-made-with-oatmeal/

[11] http://allrecipes.com/recipe/222908/salmon-burgers/

[12] http://www.food.com/recipe/oatmeal-salmon-patties-95227