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Photo: Ali Redmond
Pictured recipe:Lemon-Panko Chicken Recipe
Welcome toThrifty. A weekly column where nutrition editor and registered dietitian, Jessica Ball, keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make Earth-friendly choices without overhauling your entire life.
One of my favorite (maybe unexpected) ways to use oats is to swap them in for breadcrumbs when breading foods like chicken, tofu, mushrooms or fish. I even use them to help bind and add texture to dishes like meatballs or veggie burgers. Rather than using whole oats straight from the package, I’ll pulse plain oats plus a pinch of salt and whatever seasonings sound good in a food processor until their texture is similar e to that of breadcrumbs. If you want them to be like panko, pulse less to help keep them more coarse. If you are looking for a less crunchy breading, pulse more to keep them more fine. This whole process takes about 15 seconds total.
Another big reason I opt to use pulsed oats as breading is because it helps add important nutrients to my meals. Oats are high in fiber and protein (boasting about7 and 8 gramsrespectively per ½ cup serving), a combo scientifically proven to help keep you feeling full for longer. The type of fiber found in oats is called beta glucan, which is a type of soluble fiber that’s been shown tohelp lower cholesterol,improve heart health and lower the risk of diabetes. Plus, it makes it easy to increase my intake of whole grains, which is linked tolower levels of inflammationandreduced heart disease risk.
Little swaps can go a long way when it comes tosaving moneyand eating healthy. Using oats instead of traditional breadcrumbs for breading foods like chicken, tofu and more helps me add nutrients to my diet while also staying within my budget (and my kitchen’s spatial constraints). For more beginner-friendly, budget-minded tips, check outThrifty.
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