Healthy Oatmeal and Chicken Stew Recipe

In this article, we will introduce you to a modern version of healthy oatmeal, which is a great energy and protein boost, especially for athletes.

Why is this oatmeal healthy?

To answer this question, we need to look at the ingredients.

Saying goodbye to wheat, hello to rolled oats

Oats, unlike wheat, are rich in a soluble fiber called “beta-glucan.” This fiber digests slowly in the stomach and helps you feel full for a longer time. This means no more false hunger between meals. Additionally, it helps control blood sugar levels, reduce cholesterol, and gives your stew a soft, creamy texture.

Pure protein with chicken breast

In this recipe, high-fat lamb meat is replaced with chicken breast, one of the best sources of low-fat protein. Every gram of protein is essential for tissue repair, muscle building, and boosting your metabolism. With this substitution, the amount of saturated fat and total calories is significantly reduced, making it an ideal meal for post-workout muscle recovery.

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Natural flavorings instead of unhealthy fats

Melting butter and animal fats, despite their appeal, are not used in this recipe. Instead, we rely on the fragrant chicken broth, warm spices like cinnamon, and the natural texture of the ingredients. For the final touch, we will use healthy fats like sesame seeds for garnish.

Healthy oatmeal in the balance of wellness

For those who follow their diet carefully, numbers are everything. Let’s see what one serving of this tasty oatmeal contains. (Amounts are for 4 people.)

Each serving of this healthy chicken stew has about 346 calories, but provides nearly 39 grams of high-quality protein to your body.

If you use 2 cups of wheat-based oatmeal (about 152 grams) with 2 tablespoons of sugar, the total calories will be approximately 707.

Step-by-step recipe for oatmeal with rolled oats and chicken

Now that you are familiar with the detailed recipe, let’s learn how to make it.

Ingredients for 4 hearty servings

• 400 grams boneless, skinless chicken breast
• 2 cups rolled oats
• 1 medium onion
• A small cinnamon stick (to remove the chicken smell)
• Half teaspoon turmeric
• Salt and black pepper to taste
• About 8-10 cups water

For final garnish:

• Freshly ground cinnamon
• Roasted sesame seeds
• Natural sweetener (honey, date syrup, or maple syrup) instead of sugar

Step 1: Cooking the chicken and preparing the golden broth

Start by cooking the chicken. Divide the onion into four parts. In a pot, add the chicken breast, onion, cinnamon stick, turmeric, and a little black pepper. Add about 4 cups of water until the chicken is covered. Bring to a boil and let simmer on low heat for 40-45 minutes until fully tender.

Important note: Do not add salt at this stage to prevent the chicken from becoming tough.

Once cooked, remove the chicken. Strain the remaining broth through a fine sieve. This fragrant and flavorful broth will serve as the base for your stew.

Step 2: Preparing the oats

In a large saucepan, add the rolled oats along with the strained chicken broth. Also add about 4-5 more cups of water. Bring to a boil over medium heat, then reduce the heat. Stir carefully every few minutes to prevent sticking. Constant stirring releases the starch from oats and creates the soft, sticky texture we expect in a stew. This process takes about 45 to 60 minutes.

Step 3: Shredding the chicken

While the oats are cooking, shred the cooled chicken into very fine strips using two forks or your hands. The finer the strips, the better they will blend into the stew and create a smooth texture.

Step 4: Blending and mixing

Once the oats are very soft and thick, it’s time to smooth the texture. The best tool for this is an electric hand blender. Directly inside the pot, blend the ingredients for a few minutes until they turn into a smooth, creamy puree. If you don’t have an immersion blender, carefully transfer the mixture to a blender, blend well, then return to the pot.
Now add the shredded chicken to the pot and stir until well mixed. Season with salt to taste.

Step 5: Simmering and final setting

Reduce the heat as much as possible, ideally using a spill-proof lid. Let the stew simmer for another 15-20 minutes so the flavors fully meld. Never stop stirring during this time. This is the crucial step to achieve the final perfect texture of your healthy oats stew.

Step 6: Serving a healthy dish

Your hot and fragrant stew is ready. Serve it in the bowl of your choice and garnish with:

• Cinnamon powder:Unique aroma and helps regulate blood sugar.
• Sesame seeds:Source of calcium and healthy fats.
• Natural sweetener:If you like sweet stew, drizzle a teaspoon of honey or date syrup on top.

Healthy oatmeal for athletes

This dish is not just a healthy meal; it’s an energy shake for athletes.

• Before exercise (fueling):Eating a bowl of this stew 1.5 to 2 hours before exercise provides the complex carbohydrates needed for an energized workout. The energy from oats is released gradually, preventing blood sugar drops during exercise.
• After exercise (recovery):With about 39 grams of protein per serving, this stew is the best option for muscle rebuilding and repair after workouts. The protein is quickly absorbed, speeding up recovery.

Summary

There’s no excuse left. With this recipe, you have officially made peace with your stew, and you can enjoy a warm, nutritious bowl with confidence. This healthy oatmeal proves that health and deliciousness are not enemies; in fact, they can be the best friends in your breakfast bowl.

For more recipes and tips on healthy living, you can visitKoolajin’s Stew and Oatmeal WebsiteGet inspired.

Enjoy your meal