Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

IMG_2818This is the by far the fastest meal to heat up and enjoy.  You can freeze the mixture in a microwave safe container and heat up for lunch straight from the freezer.  The onions will caramelize in the microwave, the cheese will melt, and the edamame will be infused with the teriyaki flavor. This practical meal will surprise you. What a perfect lunch to grab for work.


  • 1 ounce feta cheese, crumbled (5g,60c)
  • 2 ounces edamame (5.5g,61c)
  • 1 tablespoon purple onion, chopped (4c)
  • 1 Tablespoon dried cranberries / craisins (43c)
  • 2 Tablespoons soymilk (1.25, 17.5c)
  • 1 teaspoon Teriyaki (.25, 40c)
  • ⅛ teaspoon salt


Directions: In a microwave safe bowl, layer ingredients in the order listed. Microwave on high for 3 minutes. Stir well. Enjoy.

Yields: A single 4-ounce portion, 12 grams protein, 220 calories

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