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Whether you’re cooking for one or a busy family, mug meals are perfect for making a quick meal in the microwave. All you need is a mug, a handful of ingredients and less than 10 minutes and you can enjoy a satisfying meal. Mug meals are ideal for breakfast for when you are rushing out the door in the morning, lunches at work, simple dinners and desserts that can be made in a flash.

Before you start making meals in a mug, cook extra lean meat, chicken or turkey and whole grain rice, pasta, quinoa or noodles during the week so that you have on hand and ready to use. You can keep cooked meats and whole grains in the refrigerator for 3 to 4 days.

Here are some easy, healthy and delicious mug meal ideas:

Breakfast

Mexican Egg Scramble

Serves 1

  • 1 True Goodness® by Meijer® Organic Cage Free Extra Large Egg
  • 1 tablespoon water
  • 2 tablespoons True Goodness® by Meijer® Organic Mexican Blend Shredded Cheese
  • 2 tablespoons True Goodness® by Meijer® Corn & Black Bean Salsa
  1. Coat an 8-ounce microwave-safe coffee mug with cooking spray. Add egg and water; beat until blended. Microwave on high 45 to 60 seconds until egg is set.
  2. Top with cheese and salsa. Serve immediately.

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Nutrition Information (per serving): 155 calories, 9g fat, 3.5g saturated fat, 205mg cholesterol, 325mg sodium, 4.5g carbohydrates, 1g fiber, 12g protein

Serve with True Goodness® by Meijer® Organic Nonfat Greek Yogurt, True Goodness® by Meijer® Organic 100% Whole Wheat Bread, toasted and SweeTango Apple Slices.

 

Apple Peanut Butter Oatmeal

Serves 1

  • ½ cup True Goodness® by Meijer® Organic Vanilla Soymilk
  • ½ cup chopped SweeTango apple
  • ¼ cup True Goodness® by Meijer® Organic Rolled Quick Oats
  • 1 tablespoon True Goodness® by Meijer® Organic Crunchy Peanut Butter
  • 1 teaspoon True Goodness® by Meijer® Organic Honey
  • 1/8 teaspoon True Goodness® by Meijer® Organic Ground Cinnamon
  1. Combine all of the ingredients in a small bowl. Mix well. Coat mug with cooking spray. Pour into 12-ounce mug.
  2. Cover and microwave until the oats are cooked, about 2 minutes.

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Nutrition Information (per serving): 353 calories, 12g fat, 3g saturated fat, 6mg cholesterol, 55mg sodium, 50g carbohydrates, 7g fiber, 15g protein

 

Lunch

Tri-Color Quinoa with Pesto

Serves 1

  • ¾ cup cooked True Goodness® by Meijer® Organic Tri-Color Quinoa
  • ¼ cup diced tomato
  • ¼ cup fresh cauliflower florets
  • ½ cup cooked shredded chicken breast or rotisserie chicken
  • 2 tablespoons prepared pesto
  1. In a bowl, stir together all of the ingredients. Coat mug with cooking spray. Pour into a 16-ounce mug.
  2. Cover and microwave until the cauliflower is tender, about 4 minutes.

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Nutrition Information (per serving): 353 calories, 14g fat, 2mg cholesterol, 322mg sodium, 36g carbohydrates, 5g fiber, 21g protein

 

Mediterranean Pasta

Serves 1

  • ¾ cup cooked True Goodness® by Meijer® Protein Penne Pasta
  • ¼ cup chopped red bell peppers
  • ¼ cup fresh broccoli florets
  • ½ cup cooked True Goodness® by Meijer® Ground Turkey
  • ¼ teaspoon lemon zest
  • 2 tablespoons True Goodness® by Meijer ®Organic Crumbled Feta Cheese
  1. In a bowl, stir together all of the ingredients except cheese. Coat mug with cooking spray. Pour into 16-ounce mug.
  2. Cover and microwave until the broccoli is tender about 4 minutes. Remove from microwave. Stir in feta cheese.

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Nutrition Information (per serving): 259 calories, 8g fat, 4g saturated fat, 48mg cholesterol, 251mg sodium, 32g carbohydrates, 4g fiber, 17g protein

 

Dinner

Indian Brown Rice with Mango Chutney and Chickpeas

Serves 1

  • ½ cup cooked brown rice
  • ½ cup True Goodness® by Meijer® Organic low sodium Garbanzo Beans (chickpeas), rinsed and drained
  • ¼ cup finely chopped orange bell peppers
  • 2 tablespoons prepared mango chutney (in ethnic aisle)
  1. Stir together all of the ingredients in a bowl. Coat mug with cooking spray. Pour into 16-ounce mug.
  2. Cover and microwave until the peppers are tender, about 4 minutes.

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Source: Adapted from Mug Meals cookbook by Dina Cheney

Nutrition Information (per serving): 357 calories, 3g fat, 0g saturated fat, 0mg cholesterol, 552mg sodium, 73g carbohydrates, 8g fiber, 9g protein

Serve with True Goodness® by Meijer® Organic Greek Yogurt.

 

Chinese Chicken Noodles

Serves 1

  • ½ cup shredded rotisserie chicken or chicken breast, skin removed
  • ½ cup True Goodness® by Meijer® Organic Peas & Carrots, thawed and drained
  • ½ cup cooked Chinese egg noodles
  • 2 tablespoons True Goodness® by Meijer® Organic low sodium chicken broth
  • 1 tablespoon hoisin sauce
  • ½ teaspoon fresh lime juice
  1. In a small bowl, stir together of the ingredients. Pour into 16-ounce mug and pack down.
  2. Cover and microwave until hot, about 3 minutes.

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Source: Adapted from Mug Meals cookbook by Dina Cheney

Nutrition Information (per serving): 313 calories, 4g fat, 1g saturated fat, 81mg cholesterol, 514mg sodium, 45g carbohydrates, 7g fiber, 26g protein

Serve with Mandarin Orange segments.

 

Dessert

Ginger Baked Apple

Serves 1

  • 1 small SweeTango Apple, cored, stem removed
  • 1/8 teaspoon True Goodness® by Meijer® Organic Ground Ginger
  • 2 tablespoons True Goodness® by Meijer® Maple Pecan Granola
  • 1 tablespoon True Goodness® by Meijer® Organic Honey
  • ½ teaspoon lemon juice
  • 1 teaspoon True Goodness® by Meijer® Organic Unsalted Butter, diced
  • True Goodness® by Meijer® Organic Vanilla Greek Yogurt
  1. Spray the inside of a 12-ounce mug with cooking spray.
  2. Place apple in mug and sprinkle with ginger. Stuff the cavity with granola and pour syrup and lemon juice. Sprinkle with butter.
  3. Cover and microwave until the apple is tender for about 1 ½ to 2 minutes (check after 1 minute). Top with Greek yogurt, if desired.

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Nutrition Information (per serving): 217 calories, 6g fat, 2g saturated fat, 4mg cholesterol, 15mg sodium, 45g carbohydrates, 4g fiber, 2g protein

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