-
Serves
1 -
193
Calories
Dietician's Tip: Loaded with calcium, protein and fiber, this oatmeal will keep in the fridge up to 2 days. Try unsweetened almond or soy milk for a dairy-free option.
Ingredients
- 1/3 cup skim milk (or soy milk)
- 1/4 cup unsweetened applesauce
- 1/4 cup old-fashioned rolled oats
- 1/4 cup Greek low-fat plain yogurt
- 1/4 cup diced apples
- 1 1/2 teaspoons dried chia seeds
- 1/4 teaspoon cinnamon
Directions
Place all of the ingredients in a 1-pint mason jar. Screw the lid on and shake until well-combined. Refrigerate overnight and eat chilled.
Nutritional analysis per serving
Serving size: 1 cup
- Calories 193
- Cholesterol 4 mg
- Monounsaturated fat 1 g
- Saturated fat 0 g
- Sodium 89 mg
- Total carbohydrate 30 g
- Dietary fiber 6 g
- Protein 11 g
- Serving size 1 cup
- Total fat 4 g
- Dairy foods (low-fat or fat-free) 1/2
- Fruits 1/2
- Grains and grain products 1/2
- Carbohydrates 1
- Fruits 1/2
- Protein and dairy 1
- Fruits 1/2
- Milk and milk products 1/2
- Starches 1
Last Updated: 04-19-2016
RCP-20197730
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