Healthy Microwave Recipes

Category Archives: Uncategorized

Healthy Microwave Recipes

There are plenty of times in our lives we are not in the mood to turn on the stove, preheat the oven, or fire up the grill. Take out and fast food allow us to eat quickly, but do not always have the healthiest options. There are plenty of recipes online that solely use the microwave for food preparation, so keep your eye out for the healthy microwave recipes that can help save you time on busy days! Below are some ideas to jumpstart your microwave cooking adventure!

For breakfast, cook some instant oatmeal with raisins and chopped walnuts in the microwave. If you prefer a more savory flavor, prepare a packet of instant grits and add some low fat cheese for protein and flavor!

Another savory breakfast you can prepare in the microwave is eggs. Crack an egg into a microwave safe bowl and heat until it is cooked through, just a couple minutes is usually all it takes. To make a full meal, place the microwaved egg onto a toasted English muffin with a slice of low fat cheese for a tasty breakfast sandwich that you can create in no time!

Lunches and dinners can be prepared in the microwave as well. You can place a whole grain tortilla on a microwave safe plate, and on one half of the tortilla place low fat shredded cheese, canned beans, and any vegetables you have on hand such as onions, peppers, mushrooms, etc. Fold the empty half of the tortilla over onto the half you placed the toppings on, and microwave until your cheese is melted and you have a quick quesadilla!

With colder weather ahead of us, soups can be a nice warm meal. Below is a recipe for Minestrone Soup made in the microwave from Martha Stewart:




  • 2 teaspoons olive oil
  • 2 carrots, halved lengthwise and thinly sliced crosswise
  • 1 red bell pepper (ribs and seeds removed), cut into 1/2-inch pieces
  • 8 ounces green beans, stem ends trimmed, cut into 2-inch lengths
  • 3 garlic cloves, thinly sliced
  • 1/3 cup couscous
  • 1 can (14.5 ounces) reduced-sodium chicken broth
  • 2 tablespoons tomato paste
  • 1 can (15.5 ounces) navy beans, drained and rinsed
  • Coarse salt
  • Flat-leaf parsley leaves (optional)
  • Shaved Parmesan cheese, for garnish (optional)


  1. In a 3-quart microwave-safe dish, place oil, carrots, bell pepper, green beans, and garlic; stir to coat. Cover and microwave on high for 5 minutes.
  2. Add couscous, broth, tomato paste, navy beans, 1 cup water, and 1/2 teaspoon coarse salt. Cover; microwave on high until vegetables and couscous are tender, 5 minutes. If desired, stir in parsley, and garnish with cheese.

Nutrition Classes Offered at WIMC

Improve your health with our registered dietitian, Kaitlin Slone, RDN, LDN. What You Get: Expert Education & Training Hands-on learning and group discussion with a registered dietitian. All educational materials for the class are provided. Learn About: Reading Food Labels Diabetes Nutrition Plant Based Meals Using Technology for Healthy Lifestyles Diet for Healthy Hearts Nutrition… Continue Reading

What is A2 Milk?

According to the literature, more than 10,000 years ago, and before they were domesticated, cows produced only the A2 beta casein protein.1 Around 8,000 years ago a natural gene mutation occurred and was passed on to many breeds.1 Slowly, the A1 beta casein variant became dominant in milk.1 While dairy herds in many parts of… Continue Reading

WIMC Now Offering Continuous Glucose Monitoring

Wake Internal Medicine is now offering Continuous Glucose Monitoring (CGM) for our Diabetic patients with the iPro device. The iPro monitor is a small, waterproof device. A tiny sensor is inserted under the skin and monitors your glucose continuously throughout the day giving us over 280 readings per 24 hours. This is beneficial for identifying… Continue Reading

October is Medical Ultrasound Awareness Month!

MUAM is held annually in October to create awareness of the role diagnostic medical sonographers play in the medical community and to educate the public about medical ultrasound and its many uses in healthcare. MUAM is a joint effort of the American Institute of Ultrasound in Medicine (AIUM), American Registry for Diagnostic Medical Sonography (ARDMS),… Continue Reading

What is Tahini?

Have you heard of tahini?  Tahini is a paste made of finely ground sesame seeds and oil that is commonly used in dips, sauces, and salad dressings.  One of the most common concoctions you may see tahini in is hummus! Tahini packs a nutritious punch, in just 1 tablespoon there is 90 calories, 2 ½… Continue Reading

Insurance changes for 2018

In Contract: Aetna (no Aetna Medicare Advantage, Aetna Basic or Aetna Select) BCBS (all plans, now including Blue Value) BCBS Medicare Advantage Coventry Cigna (not with CIGNA Connect) Medcost Primary PhysicianCare, Inc. United Healthcare United Medicare Advantage Plans We are excited to announce that we will be part of the BCBS Blue Value network beginning… Continue Reading

Functional Gastrointestinal Disorders and Nutrition

What are Functional Gastrointestinal Disorders? Functional gastrointestinal disorders (FGIDs) are a group of disorders which are characterized by persistent and recurring GI symptoms as a result of abnormal functioning of the GI tract. They are not caused by structural or biochemical abnormalities, such as tumors and masses. Thus, many routine medical tests used to diagnose… Continue Reading