SUPER-QUICK ‘BAKED’ FRUIT AND YOGURT MUG

1 serving

To serve this as dessert, see the VARIATION below.

1 cup fresh or frozen mixed fruit, such as a combination of peach, nectarine, plum, orange, or pear slices with halved hulled strawberries or whole raspberries, blueberries or blackberries

2 to 3 teaspoons clover honey, maple syrup or light brown sugar, or as needed

One 5-ounce container regular or low-fat vanilla Greek yogurt

2 to 4 tablespoons granola or gluten-free granola (may substitute toasted nuts)

If the fruit is frozen, rinse it in fine-mesh strainer under warm water until partially defrosted. Drain well.

Stir together the fruit mixture and honey, maple syrup or brown sugar in a large (1 ¼-cup minimum) microwave-safe mug.

Microwave on HIGH for 1 ½ minutes, then stir.

If the fruit is not cooked and bubbly, microwave on HIGH for another 30 to 60 seconds.

Gradually drain off and stir the fruit juice from the mug into the carton of yogurt, continuing until thoroughly blended.

Pour as much yogurtjuice mixture as you like over the hot fruit; reserve the remaining yogurt for another use.

Sprinkle granola over the fruit top, as desired. Serve right away.

VARIATION: The fruit and honey can be “baked” as directed, then simply topped with a scoop of ice cream for a quick and tempting, yet healthful dessert.

Nutrition information based on using low-fat Greek yogurt: Servings Per Container: 1; Calories: 250; Total Fat: 4 g; Saturated Fat: 2 g; Cholesterol: 10 mg; Sodium: 90 mg; Total Carbohydrates: 39 g; Dietary Fiber: 6 g; Sugars: 26 g; Protein: 16 g sugar, cinnamon and salt in a2 ½-to-3-cup microwavesafe bowl, then add the butter. Cover with waxed paper. Microwave on HIGH for 40 seconds, or until the butter melts. Stir thoroughly, then re-cover; microwave on HIGH for 45 seconds. Stop and stir well, then re-cover and microwave on HIGH for 45 seconds. Stir again. (Don’t worry about any small lumps; they are OK.)

Divide the berries and honey between the microwave-safe mugs, stirring to incorporate. Divide all but a generous cup of the crumble between the two portions, lightly folding it in. Sprinkle the remaining crumble over each portion. Loosely cover and microwave on HIGH, for 1 ½ minutes. If the berries aren’t cooked through and bubbling, microwave on HIGH for 30 to 50 seconds more.

Let stand to cool slightly. Top with ice cream or whipped cream, if desired, and serve.

Nutritional information using maple syrup: Servings Per Container: 2; Calories: 440; Total Fat: 13 g; Saturated Fat: 7 g; Sodium: 270 mg; Total Carbohydrates: 76 g; Dietary Fiber: 4 g; Sugars: 40 g; Protein: 5 g. and microwave on HIGH for 6 ½ minutes (4 ½ minutes if using instant white rice). Stir well; if the rice looks dry, stir in a little more broth.

Sprinkle the corn, beans, chilies and salsa over the rice; do not stir them in. Cover and microwave on HIGH for 3 minutes, or until cooked through and piping hot; be careful handling once it’s done. Taste, and stir in salt and pepper, if desired. For a soupy consistency, stir in more broth.

Turn out the rice mixture into a large wide-mouthed microwave-safe mug or soup bowl; for smaller servings, divide it between two microwave-safe mugs. If desired, sprinkle the cheese over top. Microwave on HIGH for 30 seconds, or until the mixture is reheated to piping hot.

Let stand for 3 to 4 minutes so the rice can finish cooking. Serve as is, or topped with any of the other optional garnishes.

Nutritional information based on 2 servings, using corn: Servings Per Container: 2; Calories: 260; Total Fat: 8 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 350 mg; Total Carbohydrates: 42 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 7 g.

3 tablespoons chopped fresh chives, plus more for garnish

2 to 4 tablespoons shredded mild cheddar or Monterey Jack cheese, for garnish

Place the potato on a paper plate. Microwave on HIGH for 8 minutes, then pierce it with the tines of a fork to check doneness. If it’s not quite done, microwave on HIGH for 1 to 1 ½ minutes more. Cool slightly, then cut open the potato lengthwise. Add the butter; use a fork thoroughly mash it into the hot potato flesh. Season lightly with salt and pepper.

Line a plate with a double layer of paper towels. Place the bacon on it, then scatter the celery or onion on top. Cover with a double thickness of paper towels. Microwave on HIGH 2 for minutes, then turn over the bacon; re-cover with the paper towels. Microwave on HIGH for 30 to 60 seconds; stopping to check frequently, until the bacon is browned and crisped. Let cool, then crumble the bacon on its paper towel.

Thoroughly stir together the broth, cornstarch, mustard and chives in a 1-quart glass measuring cup or microwave-safe bowl. Stir in the bacon and celery or onion.

Scrape the baked potato flesh from its skin (discard the skin); stir that into the bowl, to form a soup.

Microwave (uncovered) on HIGH for 2 ½ minutes. Stir, then microwave for 1 minute more, or until the soup has thickened and is bubbling hot. Use an oven mitt to transfer the soup to a large (2 mug or divide between two 1 ¼-cup mugs.

Scatter the cheese on top (to taste). Garnish with more chives, and serve.

Nutritional information using onion: Servings Per Container: 2; Calories: 390; Total Fat: 24 g; Saturated Fat: 11 g; Cholesterol: 50 mg; Sodium: 920 mg; Total Carbohydrates: 35 g; Dietary Fiber: 4 g; Sugars: 3 g; Protein: 9 g.