A Mug + a Microwave = Easy Meals

A handful of sweet or savoury ingredients, a coffee cup, and a microwave are all you need to cook up these fast, fantastic mugfuls of flavour.

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.

SmartPoints value:
Green: 5
Blue: 2
Purple: 2

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.

SmartPoints value:
Green: 3
Blue: 3
Purple: 2

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.)

SmartPoints value:
Green: 5
Blue: 5
Purple: 5

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.

SmartPoints value:
Green: 6
Blue: 6
Purple: 3
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.

SmartPoints value:
Green: 6
Blue: 2
Purple: 2