Microwave Recipes
Microwave Poached Eggs

cup warm water
tsp white vinegar
3 extra large eggs

Put water and vinegar in mcrowave-safe mug and microwave for 1 minute. Remove from oven, stir with a spoon and crack egg while water is still spinning. Return to microwave and cook for 40 seconds. Remove egg, reserving water mixture. Crack second egg into mug; repeat. Crack third egg in same fashion. Serves one.

255 calories
21g protein
1g carb
18 g fat

Warm Dijon Tuna Salad

2 tbsp white vinegar
1 tsp Dijon mustard
1 tbsp olive oil
1 can (6oz.) tuna, drained
2 cups lettuce or salad mix

Put vinegar and mustard in a microwave-safe bowl and mix until smooth. Add olive oil, mix until combined. Add tuna, microwave for 1 minute or until warm. Pour over salad. Serves one.

363 calories
45g protein
8g carbs
15g fat

Chicken Broccoli Casserole

4 boneless chicken breasts
1 package (10 oz.) frozen broccoli florets
1 can (10 oz.) 98% fat free cream of mushroom soup
cup nonfat milk
1 cup nonfat cheddar cheese, grated

Put chicken and broccoli in microwave safe bowl and cook for 5 minutes. Add soup and milk, stir to combine; microwave another 5 minutes. Remove from oven, stir, microwave 5 minutes. Remove from oven, stir and let sit 2 minutes. Top with cheese. Serves two.

349 calories
39g protein
30g carbs
4g fat

< Back to Table of Contents