Healthy Meals With 5 Ingredients or Less


Overnight Oatmeal Parfait

Overnight Oatmeal Parfait

This is a great grab-and-go breakfast without the long wait at the coffee shop.

In a medium bowl, combine 1/2 cup old-fashioned oats, 1/2 cup unsweetened vanilla almond milk, 1 no-calorie sweetener packet, and 1/4 tsp. cinnamon. Mix well, cover, and refrigerate for at least 8 hours, until oats are soft and have absorbed most of the liquid.

Stir oatmeal. In a tall glass, layer half of the oatmeal, half of a 5.3-oz. container fat-free vanilla Greek yogurt, and 1/3 cup sliced strawberries. Repeat with remaining oatmeal and yogurt, followed by another 1/3 cup sliced strawberries. (322 calories, 4.5g fat) 


Cheesy BBQ Chicken Roll-Ups

Cheesy BBQ Chicken Rollups
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I love topping chicken breast with savory ingredients and rolling it up before cooking. It seems fancy, but it's too easy.

Preheat oven to 350 degrees. Roughly chop 3/4 cup bagged broccoli cole slaw. Microwave for 2 minutes, or until softened. Mix with 2 wedges The Laughing Cow Light Creamy Swiss cheese. 

Pound two 5-oz. raw boneless skinless chicken breast cutlets to 1/2-inch thickness. Season with 1/8 tsp. onion powder, 1/8 tsp. salt, and 2 dashes black pepper. Evenly divide cheesy slaw between cutlets. Roll up each over the slaw mixture, and secure with toothpicks. Bake in a foil-covered pan sprayed with nonstick spray for 20 minutes. 

Remove foil, and evenly spoon 1 tbsp. BBQ sauce (45 calories or less per 2-tbsp. serving) over each piece. Bake until cooked through, about 15 minutes. (1/2 recipe = 223 calories, 3.5g fat) 

Tip: Serve with extra steamed broccoli slaw tossed with more BBQ sauce.


Grilled Cheese Dunkin’ Duo

Grilled Cheese Dunkin' Duo
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The famous "tomato soup 'n grilled cheese" couple gets a fat-slashed makeover.                       

Top a slice of light bread with a slice of reduced-fat American cheese, and sprinkle with a chopped Mini Babybel Light cheese. Top with another slice of the bread, and spread the top slice with 1 tsp. light whipped butter or light buttery spread. 

Bring a skillet sprayed with nonstick spray to medium-high heat. Place sandwich in the skillet, buttered side down. Spread the top with another 1 tsp. butter. Cook until bread is lightly browned and cheese has melted, about 2 minutes per side, flipping carefully.

Microwave 1/2 cup reduced-sodium creamy tomato soup (4g fat or less per cup) for 1 minute, or until hot. Slice sandwich into 4 sticks, and serve with soup for dunking! (282 calories, 11.5g fat)  


Shrimp ‘n Slaw Marinara

Shrimp 'n Slaw Marinara
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Hope you're hungry because this recipe yields a huge serving.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add 4 cups broccoli slaw and 1/2 cup water. Cover and cook for 10 minutes, or until softened. Uncover and, if needed, cook and stir until water has evaporated, 2-3 minutes. Add 1/2 cup low-fat marinara sauce and 4 oz. ready-to-eat shrimp. Cook and stir until hot and well mixed, about 2 minutes. Season to taste with garlic powder, onion powder, and red pepper flakes. (289 calories, 3g fat) 


Sweet 'n Cheesy Apple Flatbread

Sweet 'n Cheesy Apple Flatbread

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This decadent loaded flatbread will obliterate hunger in seconds flat.

Preheat oven to 375 degrees. Lay a high-fiber flatbread (or medium-large tortilla) with 110 calories or less on a baking sheet sprayed with nonstick spray. Spread with 2 wedges of The Laughing Cow Light Creamy Swiss cheese. Top with 3/4 cup thinly sliced Fuji apple, and sprinkle with 1/4 cup shredded part-skim mozzarella cheese. Bake until cheese has melted and flatbread has lightly browned 10-12 minutes. 

Meanwhile, add 3 tbsp. balsamic vinegar to a small nonstick pot, and bring to a boil over medium-high heat. Reduce to a simmer. Stirring frequently, cook until thickened and reduced to about 1 tbsp., about 2 minutes. Drizzle over flatbread, slice, and enjoy. (336 calories, 10g fat)

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