Healthy Southwestern Oatmeal

Vegetarian
Gluten Free
Health score
29%
Healthy Southwestern Oatmeal
15 min.
1
440kcal
63.83%sweetness
100%saltiness
21.21%sourness
12.47%bitterness
62.3%savoriness
85.87%fattiness
0%spiciness

Ingredients

  • 0.5 teaspoon chili powder 
  •  egg whites 
  • 0.5 cup rolled oats 
  • tablespoons cheddar cheese 
  • serving salt to taste
  •  spring onion white green chopped (both and parts)

Equipment

  • bowl

Directions

  1. Bring 1 1/2 c. water to a boil; add the oats. reduce to a simmer, and cook for about 10 minutes, until the mixture is starting to be more oats than water.
  2. Add the scallions and chili powder, and cook until excess liquid is gone.
  3. Add the egg whites, stirring constantly, and cook until the whites are opaque and mixed in.Turn into a serving bowl, add salt and cheddar, and start your day!

Nutrition Facts

Calories440kcal
Protein23.92%
Fat47.49%
Carbs28.59%

Properties

Glycemic Index
99
Glycemic Load
10.1
Inflammation Score
-8
Nutrition Score
22.253043478261%

Flavonoids

Kaempferol
0.33mg
Quercetin
2.56mg

Taste

Sweetness:
63.83%
Saltiness:
100%
Sourness:
21.21%
Bitterness:
12.47%
Savoriness:
62.3%
Fattiness:
85.87%
Spiciness:
0%

Nutrients percent of daily need

Calories:440.15kcal
22.01%
Fat:23.33g
35.9%
Saturated Fat:12g
75.01%
Carbohydrates:31.61g
10.54%
Net Carbohydrates:26.54g
9.65%
Sugar:1.66g
1.84%
Cholesterol:60mg
20%
Sodium:708.46mg
30.8%
Protein:26.45g
52.89%
Manganese:1.54mg
77.01%
Selenium:41.04µg
58.64%
Vitamin K:52.99µg
50.46%
Calcium:470.18mg
47.02%
Phosphorus:461.9mg
46.19%
Vitamin B2:0.62mg
36.44%
Zinc:3.83mg
25.55%
Vitamin A:1136.98IU
22.74%
Magnesium:85.04mg
21.26%
Fiber:5.07g
20.27%
Vitamin B1:0.22mg
14.8%
Iron:2.4mg
13.32%
Vitamin B12:0.69µg
11.5%
Copper:0.22mg
11.11%
Folate:43.61µg
10.9%
Potassium:376.54mg
10.76%
Vitamin B5:0.84mg
8.43%
Vitamin E:1.13mg
7.56%
Vitamin B6:0.12mg
6.03%
Vitamin C:4.52mg
5.48%
Vitamin B3:0.79mg
3.95%
Vitamin D:0.36µg
2.4%
Source:Foodista