“5 Minute Mac & Cheese”
What you’ll need:
- ½ cup elbow macaroni noodles
- ½ cup water
- 1 tablespoon fat free (skim) milk
- Salt, to taste
- Pepper, to taste
- ¼ cup cheddar jack cheese
- ¼ cup diced broccoli
- Mix macaroni, water and salt in a microwave-safe mug.
- Microwave for 2 minutes, remove and stir. Microwave for 1 minute, stir.
- Add milk, cheese and pepper, stir to combine.
- Microwave for another 45 seconds, remove and stir.
- Add diced broccoli and enjoy!
- Calories: 330 kcal
- Protein: 16g
- Total Fat: 10g
- Saturated Fat: 5g
- Carbohydrate: 46g
- Dietary Fiber: 3g
- Sugars: 4g
- Sodium: 343mg
“4 Minute Chicken Quesadilla”
All you need:
- 2 medium flour tortillas
- ½ cup chicken strips or shredded chicken, cooked
- ½ cup mixed bell pepper, diced
- 1 tablespoon sodium-free taco seasoning
- ¼ cup shredded reduced fat (2% milk) mild cheddar cheese
All you do:
- Mix chicken, bell peppers and taco seasoning in a bowl until evenly combined.
- Spread chicken, bell pepper and taco seasoning mix on one tortilla, cover evenly with cheese, then top with the other tortilla.
- Microwave for 1 minute 30 seconds, slice into triangles..
- Calories: 423 kcal
- Protein: 43g
- Total Fat: 14g
- Saturated Fat: 4.5g
- Carbohydrate: 26g
- Dietary Fiber: 9g
- Sugars: 2g
- Sodium: 617 mg
“Blueberry French Toast in a Mug”
All you need:
- 1 slice whole wheat bread, cubed
- 1 egg
- 2 tablespoons fat free (skim) milk
- ¼ teaspoon cinnamon
- ½ teaspoon vanilla extract
- ½ cup blueberries
- ⅛ cup maple syrup
All you do:
- Mix egg, milk, cinnamon and vanilla extract in a bowl- set aside.
- Placed cubed bread and blueberries in a microwaveable mug, alternating until mug is full.
- Pour egg mixture over mug contents and microwave for 1 ½ minutes.
- Drizzle with maple syrup.
- Calories: 395 kcal
- Protein: 11.5g
- Total Fat: 8g
- Saturated Fat: 2g
- Carbohydrate: 65.5g
- Dietary Fiber: 5g
- Sugars: 39g
- Sodium: 326mg
DIY Instant Noodle Cups
All You Need
- 1 to 3 teaspoons flavor base — soup stock paste (like Better Than Bouillon), miso paste, curry paste
- 1 to 3 teaspoons flavoring extras, optional — chili-garlic sauce, soy sauce or tamari, coconut milk, sesame oil, Sriracha or other hot sauce
- 1/4 to 1/2 cup filler ingredients — frozen corn, frozen carrots, frozen peas, diced tofu, leftover cooked meat, dried or thinly sliced mushrooms, thinly sliced spinach or other hearty greens, kimchi, soft-boiled or hard-boiled egg
- 3/4 to 1 cup noodles — cooked udon, cooked yakisoba or ramen, cooked soba noodles, cooked spaghetti or fettuccine, cooked rice noodles, cooked shirataki noodles, dry vermicelli or maifun noodles
- 1/4 to 1/2 cup fresh ingredients — fresh herbs, sliced green onions, bean sprouts, sliced lime or lemon
- Pint-sized widemouth glass jars with lids, or other heatproof containers
- Measuring cups and spoons
- Chopsticks or a fork, for eating
All you do:
- Place flavor base and flavor extras in the bottom of the cup: If it’s a paste, like soup stock or miso paste, spread it around a little so it dissolves more easily once you add the hot water. Also add any flavoring extras.
- Top with filler ingredients: Scatter your filler ingredients over the top of the paste. It’s OK if they get mixed in with the flavor base and extras.
- Add the noodles: Pack the noodles down so they’re fairly compact. It’s fine if they stick together — they will un-stick once you add the water.
- Finish with the fresh ingredients: If you’d like to keep these from getting mixed into the hot soup, pack these into a baggie that can be removed just before you add the water.
- Seal and refrigerate: Place the lid on the container and refrigerate for up to a week. Use a dry-erase marker or masking tape label to write the contents of each jar so you can easily grab whichever combo of ingredients you want that day. (It’s best to keep the jars refrigerated until you’re ready to eat, but it’s OK to stash them in your bag for up to two hours.)