chapter three
Nuke It, Baby!
Let’s break it down, in case the title of this chapter isn’t clear enough.
All of the recipes here are prepared in a microwave. Conventional ovens, toaster ovens, convection ovens, and stoves need not apply. And if you’re the type of person who believes fantastic-tasting food can’t be made in a microwave oven, we hope you don’t mind being wrong every now and then.
You’ll Need: large microwave-safe mug, nonstick spray, plate
Prep: 5 minutes
Cook: 5 minutes
college breakfast burrito
You don’t have to be in college to enjoy this fast and delicious breakfast. But it is easy enough to be whipped up in a dorm or the kitchenette in your off ice…basically any place with a microwave and a power outlet.
PER SERVING (entire burrito): 295 calories, 5g fat, 1,212mg sodium, 35.5g carbs, 7g fiber, 7g sugars, 30g protein
Ingredients
1/3 cup frozen potatoes O’Brien
1 precooked 1-ounce turkey or meatless sausage breakfast link, chopped
1 teaspoon dried minced onion
½ cup fat-free liquid egg substitute
1 burrito-size flour tortilla with about 110 calories
1 slice fat-free American cheese, halved
1 tablespoon ketchup
Optional: salt and black pepper
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add potatoes, sausage, onion, and 1 teaspoon water, and stir. Microwave for 1 minute. Once cool enough to handle, transfer potato mixture to a plate and set aside.
Lightly re-spray mug with nonstick spray. Add egg substitute and microwave for 1 minute. Stir gently and then microwave for another 45 to 60 seconds, until scramble is just set.
Extra, Extra!
Potatoes O’Brien aren’t just meant for this burrito. Buy a bag and use it for making our Big Bowl of Breakfast and Happy Camper Cheeseburger Crumble!
Warm tortilla in the microwave for about 10 seconds. Place egg scramble in the center of the tortilla. If you like, sprinkle with salt and pepper. Top with potato-sausage mixture followed by cheese and ketchup.
Roll the tortilla up tightly around the filling. Enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
HG Tip!
If using frozen sausage, do not thaw completely. This will make it easier to chop.
You’ll Need: bowl, large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug florentine
You really can’t say (or even read!) the word “Florentine” without feeling 20 percent fancier, can you? Despite that fact, this simple morning meal is down-to-earth and delicious!
PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs, <0.5g fiber, 2.5g sugars, 15g protein
Ingredients
1 teaspoon Dijonnaise
1 teaspoon plain fat-free yogurt
Squirt of lemon juice
½ cup chopped fresh spinach
½ cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
Directions
To make the sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a small bowl. Set aside.
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and microwave for 30 seconds.
Blot excess liquid from spinach. Add egg substitute and cheese wedge, breaking cheese into pieces as you add it. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir scramble, top with sauce, and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug burger-rama
Fast food meets healthy breakfast meets your face (or the face of some other lucky human).
PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g carbs, 4g fiber, 6g sugars, 30g protein
Ingredients
1 Boca Original Meatless Burger (Vegan)
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese, chopped
1 tablespoon ketchup
Directions
Microwave Boca patty for 1 minute, and then chop into pieces.
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped Boca patty, and cheese, and stir. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir, top with ketchup, and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mcmuggin’
You’ll never hit the drive-thru for breakfast again. Never.
PER SERVING (entire mug): 174 calories, 3.25g fat, 1,081mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 25g protein
Ingredients
½ slice light bread
½ cup fat-free liquid egg substitute
1½ ounces (about 3 slices)
97 to 98% fat-free ham, chopped
1 wedge The Laughing Cow Light Original Swiss cheese
1 tablespoon shredded fat-free cheddar cheese
Directions
Toast bread, and then cut into cubes.
Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, ham, and cheese wedge, breaking cheese into pieces as you add it. Mix gently. Microwave for 1 minute.
Lightly stir, and then top with shredded cheese. Microwave for another 45 to 60 seconds, until scramble is just set.
Stir and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug lorraine
Who is this Lorraine and how does she make her eggs taste so delicious?!
PER SERVING (entire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 17.5g protein
Ingredients
½ cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
1 tablespoon precooked real crumbled bacon
1 teaspoon dried minced onion
½ teaspoon Dijonnaise
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients, breaking cheese wedge into pieces as you add it, and stir. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug mexicali
Have trouble waking up in the AM? Try making this one with super-spicy salsa!
PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g carbs, 1.5g fiber, 1.5g sugars, 21.5g protein
Ingredients
½ cup fat-free liquid egg substitute
¼ cup frozen ground-beef-style soy crumbles
2 tablespoons shredded fat-free cheddar cheese
1 tablespoon salsa
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir, top with salsa, and enjoy!
MAKES 1 SERVING
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You’ll Need: strainer, microwave-safe bowl
Prep: 10 minutes
Cook: 5 minutes
sausage spaghetti swap
Capers, marinara, sausage…noodles?! This is a head-explodingly good Italian dish. Try it, and let’s hope your head doesn’t actually explode. Thanks for the inspiration, Anna!
PER SERVING (entire recipe): 285 calories, 12g fat, 1,250mg sodium, 20g carbs, 6g fiber, 10.5g sugars, 22g protein
Ingredients
1 package House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
1 precooked 3-ounce chicken or meatless sausage link with 8g fat or less, sliced
½ cup low-fat marinara sauce
½ tablespoon jarred capers, drained
2 teaspoons reduced-fat Parmesan-style grated topping
Salt, black pepper, garlic powder, and dried oregano, to taste
Directions
Using a strainer, rinse and drain shirataki noodles well. Pat dry. In a microwave-safe bowl, microwave noodles for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit.
Add all other ingredients to the bowl and mix well. Microwave for 1 to 2 minutes, until heated. Enjoy!
MAKES 1 SERVING
HG Tip!
If using frozen sausage, do not thaw completely. This will make it easier to slice.
You’ll Need: microwave-safe bowl, microwave-safe plate
Prep: 5 minutes
Cook: 5 minutes
cheesy beefy supreme wrap
Don’t let the name fool you. This one is completely meat-free. It’s also cheesy, creamy, and amazingly delicious.
PER SERVING (entire recipe): 262 calories, 4.25g fat, 1,178mg sodium, 31.5g carbs, 8g fiber, 2.5g sugars, 30g protein
Ingredients
½ cup frozen ground-beef-style soy crumbles
½ wedge The Laughing Cow Light Original Swiss cheese
½ teaspoon dry taco seasoning mix
1 teaspoon taco sauce
1 burrito-size flour tortilla with about 110 calories
1/3 cup shredded fat-free cheddar cheese
1 tablespoon fat-free sour cream
Directions
Place soy crumbles, cheese wedge half, and taco seasoning in a microwave-safe bowl, breaking cheese into pieces as you add it. Microwave for 1 minute. Add taco sauce and mix well. Set aside.
Lay tortilla flat on a microwave-safe plate, and warm it in the microwave for about 10 seconds. Place soy crumble mixture in the center of the tortilla and top with shredded cheese.
Return plate to the microwave, with the tortilla not yet folded, and cook for about 40 seconds, until shredded cheese begins to melt.
Top cheese with sour cream. Wrap the tortilla up by first folding in the sides and then rolling it up from the bottom.
With the seam-side down on the plate, heat in the microwave for 30 seconds. Enjoy!
MAKES 1 SERVING
You’ll Need: strainer, microwave-safe bowl
Prep: 10 minutes
Cook: 5 minutes
italian-style bacon alfredo bowl
Thanks to Pam for inspiring this recipe. No one would EVER believe that this dish is so low in calories and fat grams. It’s ridiculously decadent and slightly addictive. Luckily, we’re pretty sure you can’t OD on guilt-free bacon bowls…
PER SERVING (entire bowl): 266 calories, 7.5g fat, 951mg sodium, 15g carbs, 5.25g fiber, 4g sugars, 34g protein
Ingredients
1 package House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
1 tablespoon fat-free sour cream
2 teaspoons reduced-fat Parmesan-style grated topping
1 wedge The Laughing Cow Light Original Swiss cheese
3 ounces cooked boneless skinless lean chicken breast, roughly chopped
¼ cup jarred roasted red peppers packed in water, drained and roughly chopped
¼ cup canned sliced mushrooms, drained
Salt and black pepper, to taste
1 tablespoon precooked real crumbled bacon
Directions
Use a strainer to rinse and drain shirataki noodles well. Pat dry. In a microwave-safe bowl, microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit.
Top noodles with sour cream, grated topping, and cheese wedge, breaking cheese into pieces as you add it. Microwave for 1 minute. Mix thoroughly.
Add all other ingredients except bacon, salt, and black pepper to the bowl, and mix well. Microwave for 1 to 2 minutes, until heated.
Season to taste with salt and black pepper. Sprinkle with bacon and enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
Extra, Extra!
Don’t ditch the remaining canned mushrooms! Use ’em to make some Sloppy Joe-chiladas, Mom-Style Creamy Chicken ’n Veggies, or a Happy Camper Cheeseburger Crumble!
Extra, Extra!
Roasted red peppers need not go to waste…use ’em in a Veggie-Packed Wrap Attack or some Slow-Cookin’ Mexican Chicken!
You’ll Need: strainer, microwave-safe bowl
Prep: 10 minutes
Chill: 20 minutes
Cook: 5 minutes
blt pasta salad
This chilled noodle salad is a unique and crazy-delicious spin on the whole BLT thing. Special thanks to Meghan for inspiring it!
PER SERVING (entire recipe): 155 calories, 7.5g fat, 585mg sodium, 14g carbs, 5g fiber, 2g sugars, 9.5g protein
Ingredients
1 package House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute
¼ cup torn lettuce leaves
2 tablespoons sun-dried tomatoes packed in oil, drained and roughly chopped
2 tablespoons precooked real crumbled bacon
1 tablespoon chopped scallions
1 tablespoon fat-free mayonnaise
1 tablespoon fat-free sour cream
Directions
Using a strainer, rinse and drain shirataki noodles well. Pat dry. In a microwave-safe bowl, microwave noodles for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit. Refrigerate for about 20 minutes, until completely chilled.
Add all other ingredients to the bowl and mix well. Enjoy!
MAKES 1 SERVING
You’ll Need: strainer, 2 microwave-safe bowls
Prep: 10 minutes
Cook: 5 minutes
buffalo vegetable hungry girlfredo
Holy hotness! This spicy yet creamy take on fettuccine Alfredo will blow you away. Thanks for the inspiration, Stacey!
PER SERVING (entire recipe): 215 calories, 6g fat, 752mg sodium, 27g carbs, 8g fiber, 7g sugars, 11.5g protein
Ingredients
1 package House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute
2 teaspoons reduced-fat Parmesan-style grated topping
2 wedges The Laughing Cow Light Original Swiss cheese
1 cup frozen mixed vegetables
5 splashes Frank’s RedHot Original Cayenne Pepper Sauce
Salt and black pepper, to taste
Directions
Using a strainer, rinse and drain shirataki noodles well. Pat dry. In a microwave-safe bowl, microwave noodles for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit.
Add grated topping and cheese wedges to the noodles, breaking wedges into pieces as you add them. Microwave for 1 minute, and then stir thoroughly. Set aside.
Microwave vegetables in a separate microwave-safe bowl until thawed and warm. Drain any excess liquid, and then add to noodles.
Add hot sauce and mix well. Microwave for 1 minute.
Season to taste with salt and pepper. Then enjoy!
MAKES 1 SERVING
You’ll Need: 2 microwave-safe bowls, microwave-safe plate
Prep: 10 minutes
Cook: 10 minutes
sloppy joe-chiladas
Sloppy Joes are so good, why hold them back? We’ve let them branch out into the world of enchiladas. Who knows, Sloppy Joe nachos, Sloppy Joe chili, and Sloppy Joe hot dogs could be next…
PER SERVING (2 enchiladas): 214 calories, 2.5g fat, 851mg sodium, 36.5g carbs, 7.25g fiber, 5g sugars, 14.5g protein
Ingredients
¼ cup chopped onion
¼ cup chopped green bell pepper
1 cup frozen ground-beef-style soy crumbles
¼ cup canned sliced mushrooms, drained
1 teaspoon canned tomato paste
½ teaspoon dry taco seasoning mix
½ no-calorie sweetener packet
¾ cup canned tomato sauce
Four 6-inch corn tortillas
Directions
Place onion and bell pepper in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for 4 minutes. Once cool enough to handle, drain any excess water.
Add soy crumbles and mushrooms to the bowl. Microwave for 1 minute. Set aside.
In a separate microwave-safe bowl, mix tomato paste, taco seasoning, and sweetener into tomato sauce. Microwave for 30 seconds, or until thoroughly heated.
Reserve ¼ cup sauce to top the enchiladas, and add remaining sauce to the veggie-crumble mixture. Stir well, and set aside.
Dampen two paper towels and place the tortillas between them. Microwave for 1½ minutes.
Lay tortillas flat and evenly distribute the saucy veggie mixture between them.
Wrap each tortilla up tightly and place it on a microwave-safe plate with the seam-side down. Cover with the reserved sauce.
Microwave for about 20 seconds, until enchiladas are hot. Now enjoy!
MAKES 2 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
Extra, Extra!
Use leftover mushrooms to make an Italian-Style Bacon Alfredo Bowl, some Mom-Style Creamy Chicken ’n Veggies, or a Happy Camper Cheeseburger Crumble!
You’ll Need: large microwave-safe bowl
Prep: 5 minutes
Cook: 5 minutes
buff chick hot wing dip
This isn’t just a dip for chips and veggies, humans. It’s also been used as a sandwich spread, a shampoo, and even a salad dressing at the HG HQ. Okay, it’s never been used as a shampoo. Just wanted to see if you were paying attention.
PER SERVING (about ¼ cup): 68 calories, 1.5g fat, 616mg sodium, 2g carbs, 0g fiber, 1g sugars, 10g protein
Ingredients
One 8-ounce tub fat-free cream cheese, room temperatur
½ cup Frank’s RedHot Original Cayenne Pepper Sauce
½ cup shredded part-skim mozzarella cheese
¼ cup fat-free ranch dressing
¼ cup fat-free plain Greek yogurt
Two 9.75-ounce (or 10-ounce) cans 98% fat-free chunk white chicken breast in water, drained and flaked
Directions
Place cream cheese in a large microwave-safe bowl and stir until smooth. Mix in Frank’s RedHot, mozzarella cheese, ranch dressing, and yogurt. Stir in chicken until thoroughly combined.
Microwave for 3 minutes. Stir and then microwave for an additional 2 minutes, or until hot. Enjoy!
MAKES 15 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: glass, microwave-safe mug, nonstick spray
Prep: 10 minutes
Cook: 5 minutes
cup o’ chocolate–coconut bread pudding
Hot, sweet, chocolate-coconut-marshmallow fun in a cup. This weird and wonderful dessert will become one of your new BFFs!
PER SERVING (entire recipe): 215 calories, 2g fat, 755mg sodium, 33.5g carbs, 6g fiber, 11.5g sugars, 19g protein
Ingredients
One 25-calorie packet diet hot cocoa mix
Dash salt
½ cup fat-free liquid egg substitute
¼ teaspoon coconut extract
2 slices light white bread
1 teaspoon mini semi-sweet chocolate chips
10 mini marshmallows
Directions
Combine cocoa mix and salt in a glass. Add ¼ cup very hot water and stir until ingredients have dissolved. Add egg substitute and coconut extract, and stir. Set aside.
Toast bread and tear into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes and top with cocoa-egg mixture. If needed, stir gently to ensure bread is thoroughly soaked. Top evenly with chocolate chips and marshmallows.
Microwave for about 2 minutes and 15 seconds, until bread pudding is set. (It will puff up once set.) Enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: bowl, 3 small microwave-safe bowls, nonstick spray, toothpick
Prep: 10 minutes
Cook: 5 minutes
Chill: 1 hour
cake on the beach
Creamy pudding…chilly pineapple topping…sweet yellow cake!?! It’s like a little tropical vacation in a bowl!
PER SERVING (1 cake with toppings): 136 calories, 2.5g fat, 217mg sodium, 27g carbs, <0.5g fiber, 14.5g sugars, 2g protein
Ingredients
½ cup moist-style yellow cake mix
¼ cup fat-free vanilla yogurt
¼ cup canned crushed pineapple packed in juice, not drained
1 Jell-O Sugar Free Vanilla Pudding Snack
1 tablespoon shredded sweetened coconut
Directions
Combine cake mix, yogurt, and 1 tablespoon water in a small bowl, and mix until smooth. Spray 3 small microwave-safe bowls with nonstick spray, and then evenly distribute cake mixture among them.
One at a time, microwave each bowl for about 45 seconds, until cake has risen and is puffy. Allow to cool for 5 minutes.
Using a toothpick, pierce holes into each mini cake. Spread cakes evenly first with pineapple and then with the pudding. Refrigerate for 1 hour, or until thoroughly chilled.
Sprinkle each cake with 1 teaspoon coconut and enjoy!
MAKES 3 SERVINGS
Extra, Extra!
Pineapple doesn’t like to be wasted. Get blendy with our Slush-Puppy Pineapple Lemonade or stir-crazy with Teriyaki Shrimp ’n Slaw Stir-Fry!
You’ll Need: microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
expresso cake in a mug
Nope, that’s not a typo. This is super-fast espresso cake, for true coffee lovers ONLY. (It’s got a real java kick!)
PER SERVING (entire recipe): 147 calories, 3.25g fat, 446mg sodium, 25.5g carbs, 0.5g fiber, 14.5g sugars, 3.5g protein
Ingredients
1 teaspoon instant coffee granules
1 teaspoon mini semi-sweet chocolate chips
3 tablespoons devil’s food cake mix
1 tablespoon fat-free sour cream
1 tablespoon fat-free liquid egg substitute
¼ teaspoon vanilla extract
1/8 teaspoon baking powder
1 no-calorie sweetener packet
Dash salt
Directions
Place coffee granules and chocolate chips in a microwave-safe mug sprayed with nonstick spray. Add 2 tablespoons hot water and stir until ingredients have dissolved.
Add remaining ingredients and mix well. Microwave for 1 minute and 45 seconds.
Allow to cool slightly, and then enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!