Fat-blasting 5-minute meals: Loaded potato, omelet, more

Think you don't have time to create delicious, healthy meals in 5 minutes? Think again. Sarah-Jane Bedwell shares must-try breakfast, lunch and dinner recipes – including apple-cinnamon breakfast pizza, salmon and chickpea lettuce wraps, and more.

Omelet in a mug

Ingredients

    • Cooking spray
    • 1 egg
    • Broccoli florets, chopped
    • Carrots, chopped
    • 2 tablespoons shredded cheese
    • Salsa

Preparation

Baking Directions:

Make this breakfast in minutes by spraying a mug with cooking spray, beating one egg in it, stirring in a handful of chopped broccoli florets and chopped carrots and 2 tablespoons shredded cheese. Microwave mixture in the mug for 1 minute, stir and then microwave for 30 seconds more or until egg is set. Serve with a dollop of salsa and enjoy on the go.

Apple-cinnamon breakfast pizza

Ingredients

    • Whole wheat tortilla
    • 1 tablespoon peanut butter
    • 1 apple
    • Cinnamon

Preparation

Baking Directions:

Top a whole-wheat tortilla with 1 tablespoon peanut butter, a thinly sliced apple and a sprinkle of cinnamon.

Italian-style loaded potato

Ingredients

    • 1 potato
    • 1/2 cup low-fat cottage cheese
    • 1 cup baby spinach
    • 1/4 cup marinara sauce
    • 1 tablespoon mozzarella cheese
    • Italian herb blend

Preparation

Baking Directions:

Poke a few holes in a small potato with a fork. Microwave for 4 minutes. Meanwhile, stir together ½ cup low-fat cottage cheese, 1 cup baby spinach and ¼ cup marinara sauce. Slice the potato open, stuff with cottage cheese mixture, sprinkle with 1 tablespoon of mozzarella cheese and a dash of an Italian herb blend. Then microwave 1 minute more until heated through.

Salmon and chickpea lettuce wraps

Ingredients

    • 1 can salmon
    • 1/2 cup chickpeas
    • 1 tablespoon olive oil
    • 1 tablespoon sun-dried tomatoes, chopped
    • Bib lettuce leaves
    • Dried dill

Preparation

Baking Directions:

Drain one small can of salmon and toss with ½ cup chickpeas, 1 tablespoon olive oil, 1 tablespoon chopped sun-dried tomatoes and a sprinkle of dried dill. Serve in bib lettuce leaves.

Mexican-style chicken and rice

Ingredients

    • 1/2 cup whole-grain brown rice
    • 1 cup pulled rotisserie chicken
    • 1/4 cup black beans
    • 2 tablespoons nonfat Greek yogurt
    • 2 tablespoons salsa
    • Baby carrots
    • Bell pepper strips

Preparation

Baking Directions:

Microwave a pouch of whole-grain brown rice. Mix ½ cup rice with 1 cup of pulled rotisserie chicken, ¼ cup black beans, 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons salsa. Microwave mixture 30 seconds or until warmed through. Serve with baby carrots and bell pepper strips.

Roast beef melt

Ingredients

    • 2 slices whole-wheat bread
    • 3 oz. roast beef
    • 1/3 cup sliced mushrooms
    • 3 slices red onion
    • 1 slice reduced-fat provolone cheese
    • Black pepper
    • Arugula
    • Mustard

Preparation

Baking Directions:

Top 2 slices of whole-wheat bread with 3 oz. roast beef, 1/3 cup sliced mushrooms, 3 slices of red onion and one slice of reduced-fat provolone cheese. Toast under broiler until cheese melts. Then sprinkle generously with fresh black pepper and finish by topping with arugula and mustard.

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