Healthy Microwave Meals

Health and fitness expert Jill Steinback gives quick, healthy dinner recipes.

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Mashed Potatoes Robyn Mackenzie

Health and fitness expert Jill Steinback shares delicious, healthy recipes that have dinner on the table in just minutes.

Creamy Italian Chicken


1 Tbs. chicken broth
2 cups broccoli florets
1/4 cup diced onion
1-1/2 cups mushrooms
4 cups chicken breast cubed and cooked
one 10-3/4-oz. can low-fat cream of chicken soup
2 Tbs. all-purpose flour
1 tsp. sweet paprika
1 Tbs. minced garlic
14 oz. can stewed tomatoes


Combine the broth, broccoli, onion and mushrooms in a glass bowl and cook in the microwave for four to five minutes.

Add the chicken and soup, flour, paprika, garlic and tomatoes. Combine thoroughly. Cook on high for four to six minutes.

Maple Mashed Potatoes


4 medium sweet potatoes
1/4 cup maple syrup
2 tsp. ground cinnamon
1/2 tsp. ground ginger


Microwave potatoes for seven to eight minutes on high or until done. Squeeze the potatoes out of their skins into a bowl and mash.

Add remaining ingredients and mix well. Cook on high for two to three minutes.

Pineapple Upside-Down Cake


3/4 cup brown sugar
pineapple rings
1 cup maraschino cherries
one 18-1/4 oz. low-fat vanilla cake mix
1 cup water
1/3 cup crushed pineapple
3/4 cup egg substitute


Spread the sugar in the bottom of a glass pie plate. Layer in the pineapples and put a cherry in the center of each ring. Set aside.

In a large bowl combine the cake mix with the water, pineapple and egg substitute. Pour the mixture on top of the sugar and pineapples.

Cook for 15 minutes and cool for five minutes. Run a knife around the edge of the pie plate, flip onto a serving platter and serve.

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