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Quick Baked Oatmeal

November 11, 2019 By Angie Lamberson Leave a Comment

Begin your day with a warm bowl of oatmeal!  Preparation can begin the night before to make for a quick, easy and nutritious oatmeal breakfast. The chia seeds are an excellent source of omega 3 fat and the nut butter will add more healthy fat and a good amount of protein which will help to increase satiety. Enjoy!

Ingredients

1/2 cup old fashioned oats

1 T chia seeds (optional)

Sweetener of choice

Dash of salt

2 T smooth nut butter of choice

1/4 cup milk of choice

Directions:

The night prior or at least one hour prior to eating, combine the oats chia seeds, sweetener & salt. Mix well.

Melt the nut butter in the microwave and pour into the dry mixture and mix well. Add the milk and refrigerate at least an hour (or overnight).

Microwave mixture for 60 seconds  or broil on high in toaster oven for 5-7 minutes until golden brown.

Nutrition Facts (Per 1 Serving): 

Calories: 425

Total Fat: 22 g

  • Saturated Fat: 3.4 g

Cholesterol: 3 mg

Sodium: 175 mg

Potassium: 151 mg

Total Carbohydrate: 42 g

  • Dietary Fiber: 11 g
  • Sugars: 7 g

Protein: 18 g

Good source of Vit E, Folate and Niacin   

It’s Your Health. It’s Your Life. Make That Change!

Filed Under: Diabetes, Diabetes Nutrition, Diabetes Prevention, General Nutrition & Wellness, Nutrition, Pre-Diabetes, Recipes Tagged With: breakfast, easy, Oatmeal, protein, quick, recipe

Chicken, Rice, & Vegetable Casserole

October 20, 2015 By Angie Lamberson Leave a Comment

chicken veg ric

This is a healthy and delicious casserole meal that can be put together quickly or even made ahead of time.  The other wonderful thing is that it cooks on its own while you take care of other things in your life.  Easy assembly and easy clean up.  John prepared this on our first date almost 21 years ago!  Needless to say, I was quite impressed.  A man who can cook…how wonderful!!!

Ingredients: 

  • 2 lb. Boneless, Skinless Chicken Breasts
  • 1 cup (uncooked) Instant Brown Rice
  • 4 cups raw Broccoli and Carrots mixed
  • 2-15 oz. cans No Salt Added Italian Stewed Tomatoes
  • Your choice of seasonings:  Italian Seasoning, Oregano, Basil, and/or Garlic Powder
  • Non-stick Spray
  • 4 T Grated Parmesan Cheese

 

Directions:

Preheat oven to 3750 F.  Clean and prepare vegetables, set aside.  In large Pyrex baking dish, coat bottom with cooking spray.  Sprinkle your choice of seasonings over bottom of dish.  Add rice to dish, spread to cover entire bottom.  Place 1 piece of chicken in each corner of dish.   In center, arrange vegetables around chicken.  Sprinkle again with your choice of seasonings.  Add stewed tomatoes to cover chicken & vegetables.  Top with Parmesan cheese and seasonings, if desired.  Bake at 3750 for 35-45 minutes.  Do not overcook!!  Serves 4 

 

Nutrition Facts Per Serving (~4 oz, Chicken, 1 Cup of Vegetables, 3/4 Cup of Rice):

 

Calories                     500 Saturated Fat              2  gm Carbohydrate           54 gm
Fat                             8 gm Sodium                    300 mg Fiber                         10 gm

Filed Under: General Nutrition & Wellness, Nutrition, Recipes, Wellness Tagged With: casserole, easy, healthy, one-dish meal, quick, recipes

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