Healthy Microwave Meals

Veggie Omlette

• 2 eggs
• 2 tbsp milk or milk alternative
• ½ cup chopped veggies (red pepper, onion, broccoli)
• ½ can green chiles

1. Mix Eggs and milk with a fork
2. Add chopped vegetables, and green chiles and mix
3. Microwave for 1-2 minutes
4. Eat with fruit and/or whole wheat toast

Pasta & Turkey Meatballs

• ½ cup dry whole wheat pasta
• ½ cup pasta sauce
• 4 frozen turkey meatballs
• 1 bag steamable green beans

1. Cover pasta with water and cook in the microwave for 8-11 minutes. Drain if needed.
2. Heat sauce and meatballs separately
3. Steam vegetables
4. Top pasta with sauce and meatballs.

Quinoa and Vegetables

 1/2 cup quinoa
1 cup water
Your choice of chopped vegetables (e.g., broccoli, carrots, bell peppers), salt, and pepper to taste.

In a microwave-safe bowl, combine the quinoa and water. Cover and microwave on high for 6 minutes. Stir in your choice of vegetables, cover, and microwave for another 2-4 minutes, or until the quinoa is fluffy and the vegetables are tender. Season with salt and pepper.

1/2 cup rolled oats

1 cup almond milk or water

1 ripe banana (mashed)

a pinch of cinnamon.

a pinch of salt

 

In a microwave-safe bowl, combine the oats and almond milk or water. Microwave on high for 2 minutes. Stir in the mashed banana and cinnamon. Microwave for another 30 seconds to 1 minute. Stir and enjoy.