Chocolate Strawberry Oatmeal Bake

TOTAL TIME 45 minutes | SERVES  6

NUTRITION 396 Calories | 6g Fat | 59g Carbs | 31g Protein

INGREDIENTS

Bake:

• 2 cups old fashioned rolled oats
• 3 cups low fat milk 
• 2 cups strawberries, sliced
• ¼ cup cocoa powder
• 2 tsp vanilla 
• 3 tbsp honey 
• 2 scoops chocolate protein powder

Topping: 

• ⅔ cup plain or vanilla greek yogurt 

DIRECTIONS

1. Preheat oven to 375ºF and spray an 8×8” baking dish.
2. In a large mixing bowl combine the oats, protein powder, milk and vanilla.
3. Add cocoa and honey. Mix well.
4. Stir in the sliced strawberries.
5. Pour mixture into the dish and bake for 30-35 minutes.
6. Remove from the oven and allow to cool.
7. Scoop into serving bowls and top with greek yogurt.

DESCRIPTION

Strawberries are rich in nutrients but low in calories. They are a great source of fiber, vitamin C, manganese, potassium, folic acid, and various other vitamins and minerals.

White Chicken Chili

TOTAL TIME 45 minutes | SERVES  6

NUTRITION 420 Calories | 3g Fat | 43g Carbs | 36g Protein

INGREDIENTS

• 2 tbsp olive oil
• 1 onion, diced
• 1 bell pepper, diced
• 1 jalapeno, diced
• 1 white chili seasoning packet
• 1 can (4 oz.) green chiles, diced
• 1 store bought rotisserie chicken
• 2 (15 oz.) cans white beans
• 1 cup frozen or fresh corn
• 4 cups chicken broth
• ¼ cup chopped cilantro
• 1 tbsp lime juice

DIRECTIONS

1. Blend one can of white beans with 1 cup chicken broth.
2. Heat olive oil over medium heat. Add onion, bell pepper, and jalapeno to the pot. Cook for ~4 minutes.
3. Add garlic and spice packet and stir for another minute.
4. Add the chicken broth and pureed bean mixture, simmer uncovered for 15 minutes.
5. While simmering, shred ~4 cups of chicken breast from rotisserie chicken.
6. Stir in the green chiles, shredded chicken, corn, white beans, and chopped cilantro. Simmer and then add the lime juice 
7. Optional: Garnish with avocado, jalapeno, cilantro, greek yogurt, and/or cheese before serving. 

DESCRIPTION

White beans are a great protein source that are low in fat, making them a heart healthy choice. They are also rich in fiber which aids with blood sugar stabilization.

Tuscan Chicken Pasta

TOTAL TIME 25 minutes | SERVES  4

NUTRITION 501 Calories | 16g Fat | 49g Carbs | 43g Protein

INGREDIENTS

• 2 tbsp olive oil
• 2 boneless, skinless chicken breast
• 8 oz. whole grain penne (use ½ of 16 oz. box penne)
• 1 ½ tsp lemon pepper seasoning blend
• ½ cup white onion, diced
• 3 garlic cloves, minced
• ⅓ cup chicken broth
• 1 cup reduced fat milk 
• 2 tbsp cornstarch 
• ½ cup freshly grated Parmesan cheese
• ½ cup sun-dried tomatoes, chopped
• 1 tsp Italian seasoning
• ¼ tsp garlic powder
• 4 cups baby spinach

DIRECTIONS

1. Bring water to a boil in medium sized pot and cook pasta according to box instructions. 
2. Heat olive oil in a skillet on med-high heat. Season chicken with lemon pepper blend.
3. Add chicken to skillet and cook 4-5 minutes per side, or until cooked through. Remove chicken and set aside.
4. Add onion to skillet and cook to soften.
5. Add garlic and cook for 1 minute until fragrant.
6. Add chicken broth, milk, and cornstarch and bring to a simmer for 1 minute.
7. Add parmesan, sun-dried tomatoes, Italian seasoning, and garlic powder.
8. Stir in spinach until wilted and add in cooked pasta.
9. Season to taste with salt and pepper.

DESCRIPTION

This dish allows for high protein and vegetable intake, and you won’t even realize it! With spinach, sun-dried tomatoes, garlic, and onion, this flavorful dish provides so many great vitamins and minerals without sacrificing any of the flavor.

Raspberry & Dark Chocolate Cookies

TOTAL TIME 45 minutes | SERVES  4

NUTRITION 100 Calories | 3g Fat | 17g Carbs | 2g Protein

INGREDIENTS

• 1 cup instant oats 
• ¾ cup whole wheat flour 
• 1 ½ tsp baking powder
• 1 tsp ground cinnamon
• ¼ tsp salt
• 2 tbsp unsalted butter, melted 
• 1 large egg, room temperature
• 1 tsp vanilla extract
• ½ cup pure maple syrup
• ⅓ cup fresh raspberries, diced
• 2 ½ tbsp miniature chocolate chips

DIRECTIONS

1. Preheat oven to 325°F
2. Whisk together oats, flour, baking powder, cinnamon, and salt in a medium bowl. 
3. In a separate bowl, whisk together the butter, egg, vanilla, and maple syrup. 
4. Add wet ingredients to dry ingredients and combine.
5. Gently fold in the raspberries and 2 tablespoons of the chocolate chips. Chill cookie dough for 30 minutes.
6. Line a baking sheet with parchment paper.
7. Drop the dough into 15 rounded scoops onto the sheet and flatten. 
8. Press the remaining miniature chocolate chips into the tops. 
9. Bake for 10-12 minutes. Let sit to cool. 

DESCRIPTION

Dark chocolate is rich in flavanols, which are antioxidants that have been linked to a decreased risk of cardiovascular disease. Dark chocolate is also a great source of fiber, iron, and magnesium, which many of us do not get enough of!