In the School of Human Environmental Sciences, student nutrition is very important. We know how difficult it can be to create healthy meals when you're limited to a mini fridge and microwave. Below are some dorm-friendly, healthy recipes to try!
Black Bean Tortilla Soup
Combine ¾ cup of low-sodium chicken broth, ½ cup no salt added black beans, rinsed and drained, and 3 tablespoons of salsa in a mug; microwave on High for 2 minutes. Add 1 teaspoon of cilantro and ½ a teaspoon of lime juice. Top with 5 crushed baked tortilla chips and 2 tablespoons of Mexican cheese blend; microwave for 30 seconds. Garnish with chopped scallions.
Combine 3 minced (chopped very fine) green onions and 2 tablespoons of red bell pepper in a mug; coat with nonstick spray and microwave on High for 2 minutes. In a bowl, mix 2 slices of diced Canadian bacon, 2 eggs, 1 tablespoon of water and pour over onion mixture. Microwave one minute, stir well, and microwave 30 seconds more, and stir again. Top with 1 tablespoon of shredded cheese, and microwave 30 seconds to melt cheese.
Red Beans and Rice
Combine ¼ cup of instant brown rice and ½ cup of water in a mug, cover with a small plate or saucer and microwave on High for 5 to 6 minutes or until most of the water is absorbed. Remove from the oven and let sit covered for another minute. Stir in 1/3 cup low sodium, drained and rinsed canned red kidney beans and ¼ cup diced cooked smoked sausage or ham and 3 tablespoons of salsa. Microwave for 1 to 2 minutes or until heated through. Cover with small plate or saucer and let sit for another minute.
Pepperoni Pizza Dip
In a mug, microwave ½ cup of marinara sauce on High for 45 to 60 seconds. Stir in 2 tablespoons of chopped turkey pepperoni (low or reduced sodium, if you can find it) and ¼ cup shredded mozzarella cheese. Microwave for 30 to 45 seconds or until cheese is bubbly. Let stand for one minute and serve with breadsticks, or pita wedges or chips.
In a mug, combine 2 tablespoons of all-purpose flour, 1 tablespoon unsweetened cocoa powder, 1/8 teaspoon baking powder, 1/8 teaspoon of salt. Stir in 2 tablespoons of sugar, 1 small egg or 2 tablespoons of egg from a carton, 1 ½ tablespoon vegetable or canola oil, 1 ½ tablespoons milk, 1 tablespoon miniature semisweet chocolate chips. Microwave on High for 75 to 90 seconds, checking at 75, or until risen and center is just set. Let cool slightly before eating.
For Gluten Free option, replace all-purpose flour with gluten free flour blend, and check that chocolate chips and baking powder are also gluten free