210.237.4400          

 
 
 
It's a fast paced, crazy world we live in and with everything moving so fast things like taking the time to make three meals a day has gone by the wayside. While fast food drive thrus have become the norm for most people, diabetics cannot really make this work for them. Fast food and even most restaurant food is packed with sodium and preservatives and usually very carb heavy. Delicious as they might be, a side of fries with every meal isn't good for anyone.

Many people in our society find themselves low income, living alone or at the very least having to provide 2 out of 3 meals a day for themselves. Cooking for one from scratch can be a cumbersome task, especially if time is limited. So how can you get a healthy, easy meal that is filling and meets your dietary requirements to keep your health in check? 

Check out these mug recipes that are made in minutes, require minimal dishes, taste delicious and will have you on your way in no time. 

healthy, mug, recipe, egg, omelet

Black Bean Tortilla Soup

Combine in a small mug:
3/4 cup fat free chicken broth
1/2 cup canned black beans (rinsed and drained)
3 Tbsp salsa
Microwave 2 minutes. 
Add 1 tsp chopped cilantro and 1/2 tsp lime juice
Top with 5 crushed low fat baked tortilla chips and 2 Tbsp reduced fat mexican cheese blend
Microwave 30 seconds. Garnish with chopped onions or scallions.

Easy Omelet
Combine in a small mug:
1 small minced shallot and 2 tbsp minced red bell pepper. Coat with nonstick spray and microwave 2 minutes.
In a bowl mix 2 slices diced Canadian bacon, 2 eggs, 1 tbsp water and a pinch of salt and pepper. 
Pour over shallot mixture and stir.
Microwave another 1 minute. Stir well. Microwave another 30 seconds and stir again. 
Top with 1 Tbsp reduced fat cheddar - microwave another 30 seconds to melt cheese. 

Pumpkin Pie Oatmeal

Combine in a small mug:
1/2 cup low fat milk (1%)
1/2 cup quick cook oats
1/4 cup canned pumpkin puree
1 tsp brown sugar
1/4 tsp pumpkin pie spice
pinch of salt
Stir and microwave 2 minutes. Stir again and let sit for 1 minute to thicken. Garnish with more pumpkin pie spice and eat!

(Recipes courtesy of WeightWatchers magazine)

 

 

 

 

We help amputees throughout the state of Texas who are uninsured or under insured.
To see if you qualify, begin our online process or call us at 210.237.4400


 

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