Meal Plan – Slow-Cooker Oatmeal

Meal Plan – Slow-Cooker Oatmeal

Ingredients:
1-cup steel-cut oats
1/3 cup chopped dates
2/3-cup raisins
1/3 cup chopped dried figs
1/2-teaspoon ground cinnamon
1/3 cup chopped almonds or walnuts
4 cups water
1/2-cup half-and-half (or non-fat, plain yogurt)

Directions: Mix all of the ingredients together in a slow cooker before you head to bed. Set to LOW and cook for 8 to 9 hours. Stir to combine and serve.

Healthy Meal – Mini Pizza

Recipe from Cooking Light

Calories: 323
Fat: 15.4g
Saturated fat: 5.2g
Monounsaturated fat: 6.7g
Polyunsaturated fat: 2g
Protein: 15.8g
Carbohydrate: 27.9g
Fiber: 1.3g
Cholesterol: 192mg
Iron: 2.6mg
Sodium: 605mg
Calcium: 237mg

1 (11-ounce) package refrigerated pizza crust dough (such as Pillsbury Thin Pizza Crust)
Cooking spray
1/2 cup part-skim ricotta cheese
1/2 cup (2 ounces) shaved fresh Romano cheese, divided
1 tablespoon white vinegar
6 large eggs
1 (5-ounce) package baby arugula
4 teaspoons extra-virgin olive oil
1/2 teaspoon grated fresh lemon rind
1 tablespoon fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation

1. Preheat oven to 450°.
2. Unroll pizza dough on a baking sheet lightly coated with cooking spray; place in preheating oven. Bake as oven heats for 7 minutes.
3. Combine the ricotta and 1/4 cup Romano. Remove pan from oven. Quickly spread cheese mixture over dough, leaving a 1/2-inch border around the edges. Return pan to oven, and bake for 5 minutes.
4. While pizza bakes, add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup, and pour gently into pan. Cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon.
5. Combine arugula, remaining 1/4 cup Romano cheese, and the next 4 ingredients (through salt) in a large bowl; toss well. Top pizza with arugula mixture and eggs; sprinkle with pepper. Cut into 6 pieces.

Chile Chicken Wraps – Nutrients per serv

Chile Chicken Wraps – Nutrients per serving (1 tortilla, 3 oz chicken, 3 tbsp Avocado Sour Cream, 1 cup vegetables): Calories: 368, Total Fat: 13 g, Sat. Fat: 2.5 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 34 g, Fiber: 8 g, Sugars: 4 g, Protein:26g