A Mug + a Microwave = Easy Meals
Pressed for time? You can still make a delicious meal. Check out these five delicious dishes you can make right in your microwave.
1. Black bean tortilla soup
Combine ¾ c fat-free chicken broth, ½ c canned black beans, rinsed and drained, and 3 Tbsp salsa in a small mug; microwave 2 minutes. Add 1 tsp chopped cilantro and ½ tsp lime juice. Top with 4 crushed low-fat baked tortilla chips and 2 Tbsp reduced-fat Mexican cheese blend; microwave 30 seconds. Garnish with chopped scallions.
2. Ginger pear crisp
Place 1 ripe diced pear in bottom of a small mug. Toss together 1 crushed gingersnap cookie, 1 Tbsp quick-cooking oats, 1 Tbsp minced crystallized ginger, and a pinch of salt; sprinkle on top of pear. Drizzle with 1 tsp water and microwave for 3 minutes or until hot.
3. Flourless dark chocolate mug cake
Coat the inside of a small mug with nonstick spray. Combine 2 Tbsp powdered chocolate peanut butter; 1 Tbsp cocoa powder; 2 Tbsp warm water; 1 large egg white; 1 tsp each canola oil, vanilla extract, and agave nectar; ½ tsp baking powder; and a pinch salt in a small bowl; pour into mug. Microwave for 2 minutes or until done in center; serve warm topped with 3 Tbsp aerosol whipped cream. (Add ½ mashed banana to peanut butter mixture if desired.)
4. Pumpkin pie oatmeal
Combine ½ c low-fat (1%) milk, ⅓ c quick-cooking oats, ¼ c canned pumpkin puree, 1 tsp brown sugar, ¼ tsp pumpkin pie spice, and a pinch salt in a small mug; microwave 2 minutes. Stir and let sit for a minute to thicken; serve garnished with additional pumpkin pie spice.
5. Easy omelet
Combine 1 small minced shallot and 2 Tbsp minced red bell pepper in a small mug; coat with nonstick spray and microwave 2 minutes. In a bowl, mix 2 slices diced Canadian bacon, 2 eggs, 1 Tbsp water, a pinch each salt and pepper; pour over shallot mixture, stir. Microwave 1 minute, stir well, microwave 30 seconds more, and stir again. Top with 1 Tbsp reduced-fat shredded Cheddar; microwave 30 seconds to melt.