Microwave Meals in Minutes!

by Tara Sallee MS, RD, LD

Enjoying a nutritious meal in minutes is possible and only a few beeps away using the microwave! The microwave ranks toward the very top of our list of kitchen appliances – especially when it comes to needing a time-saving solution. The microwave is also perfect for college-age students who are looking for a quick meal outside of the school cafeteria, and for simply cooking for one, regardless of your age. It’s never been easier to complement your on-the-go lifestyle with nourishing meals, thanks to the microwave. 

Of course many frozen and microwaveable meals can be notoriously high in sodium! Look for prepared meals that contain less than 600 milligrams of sodium per serving on the food label, and serve with additional fruits and vegetables for a satisfying meal solution.

Hy-Vee dietitians encourage you to find meal solutions that combine protein and fiber to help fill you up and keep you full longer without causing rapid spikes in blood sugar. Try these five combinations below the next time you’re in a time crunch. Eating more fast foods cooked in your microwave may even help you avoid unpleasant symptoms like greasy fingers and bloated bellies. Simply heat, eat and enjoy!

5 Nutritious “Fast Food” Meal Ideas to Zap and Enjoy in No Time:
1-Just crack an egg + whole-grain English muffin + glass of milk
2-Hy-Vee quick oats + Hy-Vee peanut butter + honey + fresh or dried fruit
3-Refrigerated meal helpers (ie: Kevin’s Chicken Marsala) + Full Circle organic ready-to-eat quinoa + steamer broccoli florets
4-MorningStar Farms plant-based patties + sandwich thin + green beans + fresh fruit
5-Mexican-Chicken Stuffed Sweet Potatoes – check out the complete recipe below!
 
Hungry for more? Join our Healthy You Subscription today! Stay accountable for your health goals this summer with help from Hy-Vee dietitians and our new Healthy You Subscription. The Healthy You Subscription is a monthly subscription program in which you will have access to a Hy-Vee dietitian, receive personalized nutrition advice and coaching, as well as access to virtual Hy-Vee classes and other online resources.

​Ready to learn more? Reach out to your local Hy-Vee dietitian today or visit:
https://www.hy-vee.com/health/hy-vee-dietitians/hy-vee-healthy-you-subscription.aspx.
 
Mexican-Chicken Stuffed Sweet Potatoes
Serves 2
 
All you need:
2 (12-oz each) sweet potatoes
1 cup shredded Hy-Vee rotisserie chicken breast
¾ cup Hy-Vee no-salt-added canned black beans, drained and rinsed
1¼ cups Hy-Vee fresh pico de gallo, divided
2 tsp Hy-Vee Mexican style fajita seasoning mix, divided
1 cup Hy-Vee finely shredded Mexican cheese, divided
½ cup Hy-Vee sour cream (*Optional: Substitute with ½ cup plain Greek yogurt)
½ tsp fresh lime juice
Cilantro, for garnish
Lime wedges, for serving
 
All you do:
1.Scrub sweet potatoes; pat dry and pierce several times with a fork. Place in a microwave-safe baking dish; cover with plastic wrap. Microwave on HIGH for 13 to 15 minutes or until fork-tender.
2.Combine rotisserie chicken, black beans, ¾ cup Hy-Vee pico de gallo and 1 teaspoon fajita seasoning mix in a microwave-safe bowl. Cover; microwave on HIGH for 1½ to 3 minutes or until hot.
3.Cut potatoes in half lengthwise. Place each potato, cut sides up, on a microwave-safe plate. Fluff insides with a fork. Sprinkle with ½ cup shredded Mexican cheese. Top with chicken mixture and an additional ½ cup Mexican cheese. Microwave each potato, uncovered, on HIGH for 1 to 2 minutes or until cheese is melted.
4.Stir together sour cream or plain Greek yogurt, lime juice and remaining 1 teaspoon fajita seasoning. Top potatoes with remaining ½ cup pico de gallo and sour cream or Greek yogurt mixture. Garnish with fresh cilantro; serve with lime wedges, if desired.
 
Recipe adapted from Hy-Vee.com   
 
This information is not intended as medical advice. Please consult a medical professional for individual advice.