fitland 5-Minute Meals in a Mug for Students (Healthy Recipes) | Joanna Soh

♥ Can't cook? Want a quick, delicious & nutritious meal? You got to try this 5-Minute Meals in a Mug. This is perfect for students or those of you who're busy. Full recipe below.
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♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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1) Garlic Egg Fried Rice in a Mug
Ingredients:
1. 1 cup Rice, cooked and chilled – 206Cals
*I used brown + white rice.
2. ¼ cup mixed Carrot, Corn & Peas – 30Cals
3. ¼ cup Red Cabbage, shredded – 5Cals
4. 2 tbsps. Red Bell Pepper, diced – 5Cals

Sauce
1. 1 Egg – 63kcal
2. ½ tbsp. Soy Sauce – 8 kcal
3. 1 tsp. Sesame Oil – 40kcal
4. ½ tsp. Garlic Powder – 5 kcal

Total Calories: 362Cals

Steps:
1. Add all ingredients into a mug and microwave for 1 minute 30 seconds.
2. Add eggs, soy sauce, sesame oil and garlic powder in another bowl and stir it evenly.
3. Remove rice from microwave, pour sauce mixture into the mug and mix well.
4. Heat it in the microwave again for another 1 minutes 30 seconds.
5. Garnish with spring onion and ready to serve.


2) Vegan Couscous Salad in a Mug
Ingredients:
1. 1/3 cup Couscous – 59Cals
2. 1/3 cup Vegetable Stock or Water – 5Cals
3. ¼ cup Cucumber, diced – 4Cals
4. ¼ cup Red Bell Pepper, diced – 10Cals
5. ¼ cup Cherry Tomatoes, halved – 7Cals
6. 1 tbsp. Olives, halved – 10Cals
7. 1 tbsp. Spring Onions, chopped – 2Cals

Sauce:
1. 1 tbsp. Lemon Juice – 7Cals
2. 1 tsp. Olive Oil – 40Cals
3. 1 tsp. Maple Syrup – 17Cals

Total Calories: 161Cals

Steps:
1. Heat vegetable stock in microwave for 1 minute 30 seconds.
2. Add couscous and vegetable stock into mug. Cover and leave couscous to soak for 5 minutes.
3. While waiting, mix lemon juice, olive oil and maple syrup in a small bowl.
4. Add cucumber, red bell pepper, tomato, olives, green onion and the sauce into the mug. Mix well and Enjoy!


3) Rice Noodle Salad in a Mug
Ingredients:
1. 3oz (85g) Rice Noodles – 93Cals
2. ¼ cup Carrots, shredded – 13Cals
3. ¼ cup Red Cabbage. shredded – 5Cals
4. ¼ cup Red Bell Pepper, shredded – 10Cals
5. ¼ cup Japanese Cucumber, shredded – 4Cals

Sauce:
1. ½ tbsp. Rice vinegar – 2Cals
2. ½ tbsp. Soy Sauce – 8Cals
3. 1 tsp. Sesame Oil – 40Cals
4. ½ tsp. Sesame Seeds – 8.5Cals

TOTAL = 183.5Cals

Steps:
1. Add rice noodles and water into the mug and microwave for 1 minute 30 seconds.
2. In a small bowl, mix rice vinegar, soy sauce, sesame oil and sesame seeds.
3. Strain noodles, add all ingredients and the sauce into the mug. Mix well and enjoy!


4) Black Bean Tomato Rice in a Mug
Ingredients:
1. 1 cup Rice, cooked and chilled – 206Cals
2. 1/3 cup Black Beans, rinsed and drained – 72Cals
3. 1/3 Chopped Tomatoes - 11Cals
4. ¼ cup Cherry tomatoes, halved – 7Cals
5. 1 tbsp. Olives, halved – 10Cals
6. ½ tsp. Smoked Paprika Powder – 10Cals
7. ½ tsp. Garlic Powder – 5Cals

Total Calories: 321Cals


Steps:
1. Add black beans, chopped tomatoes, red bell pepper, smoked paprika powder and garlic powder into the mug, mix well and microwave for 1 minute 30 seconds
2. Add rice and mix evenly.
3. Lastly, topped with cherry tomatoes and olives and serve warm.



All the best xx

fitland 5-Minute Meals in a Mug for Students (Healthy Recipes) | Joanna Soh
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How-to & Style	Upload TimePublished on 2 Aug 2017

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