Name: Oats Upma with Boiled Egg
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: Telugu / Andhra
Ingredients: 1/2 cup rolled oats; 1 cup water; 1 tsp mustard seeds; 1 tsp curry leaves; 1 tsp green chilies, finely chopped; 1/4 cup onion, finely chopped; 1/4 cup carrot, diced; 1/4 cup beans, chopped; 1/4 tsp turmeric powder; to taste salt; 1 tsp olive oil; 1 large, sliced boiled egg

Step-by-Step Instructions

1
Heat oil in a pan, add mustard seeds and let them splutter.
2
Add curry leaves, green chilies and sauté for 30 seconds.
3
Add onion and cook until translucent.
4
Add carrots and beans, sauté for 2 minutes.
5
Stir in turmeric and salt.
6
Add water and bring to a boil.
7
Gradually add oats, stirring continuously to avoid lumps.
8
Cook on low heat for 5-7 minutes until oats are soft and water is absorbed.
9
Turn off heat, cover and let stand for 2 minutes.
10
Serve hot, topped with sliced boiled egg.

*Pro Tips

1
Use steel‑cut oats for lower GI than instant oats.
2
Add extra non‑starchy veggies to increase fiber and volume without adding carbs.
3
Use olive oil or a teaspoon of ghee for healthy fats that help control blood sugar.

Why It's Diabetic-Friendly

Oats have a low to moderate glycemic index and are high in soluble fiber, which slows glucose absorption. The added vegetables increase fiber and nutrients while keeping carbs low. A boiled egg provides protein and healthy fats, helping to balance the meal and prevent blood‑sugar spikes. Portion size (½ cup dry oats) keeps the total carbohydrate load around 20 g per serving, suitable for diabetic meal planning.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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