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.
- Cooking spray
- 1 egg
- Broccoli florets, chopped
- Carrots, chopped
- 2 tablespoons shredded cheese
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.
- Whole wheat tortilla
- 1 tablespoon peanut butter
- 1 apple
Top a whole-wheat tortilla with 1 tablespoon peanut butter, a thinly sliced apple and a sprinkle of cinnamon.
- 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
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.
- 1 can salmon
- 1/2 cup chickpeas
- 1 tablespoon olive oil
- 1 tablespoon sun-dried tomatoes, chopped
- Bib lettuce leaves
- Dried dill
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.
- 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
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.
- 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
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.