Spinach and Kale Savory Oatmeal
1 bowl of spinach and kale savory oatmeal contains 415 Calories. The macronutrient breakdown is 49% carbs, 31% fat, and 20% protein. This is a good source of protein (39% of your Daily Value), fiber (40% of your Daily Value), and potassium (20% of your Daily Value).
- Makes
- 1 bowl
- Prep Time
- 5 minutes
- Cook Time
- 15 minutes
Ingredients
Coconut oil ⅓ tbsp or 5g
Directions
- Cook rolled oats as per package directions. Set aside.
- Set a nonstick skillet on medium-high heat, and spray with (or melt) coconut oil. Toss in the garlic and allow it to sear.
- Add in chopped kale and cook for a few minutes, until the kale begins to wilt. Add spinach and chopped tomato to the skillet and stir. Allow the tomato to sear. The spinach will begin to wilt in about a minute.
- Add the braised kale, wilted spinach, and seared tomato to the bowl with the oatmeal.
- In the same skillet, fry an egg sunny-side up. Place it on top of the oatmeal, and season with sea salt and pepper. Add goat cheese.
- Garnish with chopped rosemary, and enjoy.
Nutrition Facts
For 1 bowl of spinach and kale savory oatmeal (299g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 415 | |
| Fats | 15g | 20% |
| Saturated fats | 8g | 41% |
| Trans fats | 0g | |
| Cholesterol | 215mg | 72% |
| Sodium | 357mg | 16% |
| Carbs | 55g | 20% |
| Net carbs | 44g | |
| Fiber | 11g | 40% |
| Sugar | 5g | |
| Protein | 22g | |
| Calcium | 220mg | 22% |
| Iron | 5mg | 63% |
| Potassium | 939mg | 20% |
| Vitamin D | 1μg | 8% |
| Vitamins and Minerals | ||
| Alpha carotene | 98μg | |
| Beta carotene | 5946μg | |
| Caffeine | 0mg | |
| Choline | 196mg | 36% |
| Copper | 1mg | 156% |
| Fluoride | 2μg | |
| Folate (B9) | 208μg | 52% |
| Lycopene | 1582μg | |
| Magnesium | 142mg | 34% |
| Manganese | 2mg | 106% |
| Niacin | 4mg | 23% |
| Pantothenic acid | 1mg | 23% |
| Phosphorus | 453mg | 65% |
| Retinol | 130μg | |
| Riboflavin (B2) | 1mg | 46% |
| Selenium | 38μg | 69% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 30% |
| Vitamin A IU | 10494IU | |
| Vitamin A | 633μg | 70% |
| Vitamin B12 | 1μg | 22% |
| Vitamin B6 | 1mg | 51% |
| Vitamin C | 99mg | 110% |
| Vitamin D IU | 48IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 3mg | 20% |
| Vitamin K | 625μg | 521% |
| Zinc | 3mg | 31% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 8g | 41% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |
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