Notes on Nutrition: Microwave a healthy meal in minutes

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 timesaving 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.

• Just crack an egg + whole-grain English muffin + glass of milk

• Quick oats + peanut butter + honey + fresh or dried fruit

• Refrigerated meal helpers (ie: Kevin’s Chicken Marsala) + Full Circle organic ready-to-eat quinoa + steamer broccoli florets

• MorningStar Farms plant-based patties + sandwich thin + green beans + fresh fruit

• Mexican-Chicken Stuffed Sweet Potatoes — check out the complete recipe below!

Hungry for more? Join our Healthy You subscription, which can help you stay accountable for your health goals this summer. The monthly subscription gives you 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. Find more at www.hy-vee.com/health/hy-vee-dietitians/hy-vee-healthy-you-subscription.aspx.

Nicole Johnson is a registered dietitian at Hy-Vee.