By Keri Glassman, MS, RD
Eating out in a city full of some of the world’s greatest restaurants can be tempting, but it’s also one of the quickest ways to burn through your budget. Cooking in your dorm room — although a bit of a challenge in terms of space and a lack of appliances — can be cheaper and healthier.
Here are a few easy microwave recipes:
Chicken Quesadilla
Time: 5-10 minutes
Serves: 1
INGREDIENTS
· 2 small whole wheat tortillas (about 4 inches in diameter each)
· 2 ounces Applegate Farms chicken breast strips (or similar brand)
· 1 ounce sharp cheddar cheese
· ½ cup diced onion and pepper mixture
· 2 tablespoons salsa, if desired
DIRECTIONS
1. Place tortilla on a microwave-safe plate.
2. Sprinkle half of cheese onto tortilla.
3. Spread chicken and veggies evenly on tortilla.
4. Sprinkle other half of cheese on top.
5. Place another tortilla on top.
6. Microwave on high for 2 minutes. Flip over and microwave for another minute (cheese should be melted).
7. Serve with salsa, if desired.
Veggie and Cheese Omelet
Time: 10 minutes
Serves: 1
INGREDIENTS
· 1 whole egg
· 2 egg whites
· ½ cup chopped vegetables of your choice (peppers, onions, jalapeños and broccoli go well in omelets)
· Salt and pepper, to taste
· 1 ounce parmesan, part-skim mozzarella, or cheddar
· 2 tablespoons salsa, if desired
DIRECTIONS
1. Mix whole egg, egg whites and chopped vegetables in a bowl, beat until fluffy.
2. Season with salt and pepper then pour into a microwave-safe dish.
3. Microwave for 6 minutes on medium power.
4. Once cooked, add cheese to the top and microwave again for 30-60 seconds on medium-high power, until the cheese melts.
5. Serve with salsa if desired.
Spaghetti Squash With Tomato Sauce And Parmesan
Time: 20-25 minutes
Serves: 2-3
INGREDIENTS
· 1 medium spaghetti squash
· 1 cup tomato sauce
· Parmesan cheese
DIRECTIONS
1. Cook spaghetti squash in microwave.
For whole squash:
a. Poke squash with a fork in several places and place in microwave-safe dish.
b. Microwave on high for 20 minutes (should be steaming, if not cook for 3-4 more minutes).
c. Cut in half with a sharp knife. Be careful, it will be very hot.
For a half squash:
a. Place in microwave, cut side up, in microwave-safe dish.
b. Microwave on high for about 15 minutes (should be steaming, if not cook for 3-4 more minutes).
2. Scoop out insides with a fork or spoon.
3. While squash begins to cool, heat up tomato sauce in microwave-safe bowl for 2-3 minutes.
4. Serve squash hot and top with tomato sauce and parmesan cheese.
Sweet Potato
Time: 12 minutes
Serves: 1
INGREDIENTS
· 1 medium sweet potato
· 2 tablespoons plain nonfat Greek yogurt
DIRECTIONS
1. Clean potato with a wet paper towel and wipe dry.
2. Puncture with a fork a few times and place in microwave safe bowl.
3. Microwave on high for 8-10 minutes.
4. Slice potato halfway open and top with Greek yogurt (be careful, potato will be very hot).
Keri Glassman, MS, RD, CDN, is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City, and Nutritious Life Meals, a gourmet, healthy, daily diet delivery program available across the U.S. She is a member of Women's Health magazine's advisory board and has two columns, "Flat Belly Day" and "Lighten Up," in every issue. She has authored three books: "Slim Calm Sexy Diet," "The O2 Diet," and "The Snack Factor Diet" and her expertise is regularly featured on national television shows such as the "Today" show, "Good Morning America," and "Access Hollywood Live," among many others. She hosts the series "A Little Bit Better" on Youtube's Livestrong Woman channel and is a prolific writer and commentator with contributions to numerous publications and websites nationwide. Read more of Keri's tips every day: Like her on Facebook and follow her on Twitter!
