This easy, no-cook "summer porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge (it's eaten cold). Take it along to work or anywhere. Great to serve on a breakfast or brunch buffet. High in protein, calcium & fiber; low in fat & sugar.

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INGREDIENTS

1/4 cup Instant Oatmeal ; old Fashioned rolled oats
1/3 cup Skim milk
1/4 cup low fat plain yogurt ; Greek
1 1/2 teaspoon Chia Seeds ; dried
1/2 teaspoon Cinnamon
1 teaspoon Honey ; or Maple Syrup
1/4 cup Applesauce ; unsweetened or fill the jar

Servings

INSTRUCTIONS

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, cinnamon and honey. Put lid on jar and shake until well combined. Remove lid, add applesauce and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Nutritional Info: 210 calories, 4g fat, 48g carbs, 8g fiber, 11g protein; Weight Watchers PtsPlus: 7

NOTES

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Oatmeal
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Applesauce
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Nutrition

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Serving Size: 1 Serving (228g)
Recipe Makes: 1 Serving

Calories: 222
Calories from Fat: 34 (15%)

Amt Per Serving		% DV

	Total Fat 3.8g	5 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 0.7g
	Polyunsanturated Fat 2.2g
Cholesterol 1.6mg		1 %
Sodium 152.6mg		5 %
Potassium 231.1mg		6 %
Total Carbohydrate 29.3g		9 %
	Dietary Fiber 5.4g	21 %
	Sugars, other 24g
Protein 18.1g		26 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 222

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