High carbQuick

Microwave Berry Oats

A mug, a minute, done.

4 min Serves 1 Microwave

Per serving

403

kcal

21 g

protein

65 g

carbs

7.6 g

fat

5.2 g protein per 100 kcal · 8.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Oats55 g
  • Semi-skimmed milk200 g
  • Frozen mixed berries70 g
  • Honey(optional)12 g
  • Greek yogurt(optional)40 g

Method

  1. 1Oats and milk in a big mug so it does not boil over.
  2. 2Ninety seconds, stir, thirty more.
  3. 3Berries in while hot so they thaw.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Frozen vegetables need cookingShow

Frozen vegetables and sweetcorn are usually blanched, not fully cooked. After a listeria outbreak linked to frozen sweetcorn, food agencies advise cooking them unless the pack says 'ready to eat'.

  1. Add them straight from frozen — no need to thaw.
  2. Cook until they are piping hot all the way through, even if they are going into a salad (let them cool after).

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.