The Food Bank of Western Massachusetts provides individuals
facing hunger with the food they need to survive and leads
communities towards long-term solutions to the problem of
hunger in our region. Serving more than 200,000 food insecure
neighbors across Berkshire, Franklin, Hampden and Hampshire
counties, The Food Bank is the leading provider of emergency
food that reaches individuals and families with lower incomes.
Microwave
Cookbook
Healthy eating in small spaces.
We are committed to feeding our neighbors in need and
leading the community to end hunger. The Food Bank seeks to
make nutritious food affordable and accessible for all
residents in our region.
If you need help finding food or want to get involved in your
community, visit www.foodbankwma.org or call 413-247-9738.
Third edition Microwave Cookbook, March 2015
28
Presented by
Table of Contents
Introduction
3
Microwaving Tips
4
Recipes
7
Family Mealtime
Having a dedicated family mealtime can be
beneficial to help strengthen family bonding ,
but it can be difficult to get the whole family
together. Here are some tips for how to plan
more mealtimes together.
1. Plan a goal. Start small, plan for 1 meal a
week to have dedicated family mealtime and
slowly try to increase how often the family eats together.
Breakfast
8
Rice & Pasta
10
Potatoes and Squash
14
3. Create a space. Distractions can take away from the bonding of
sharing a meal. Turn off the TV, radio and cell phones.
Vegetables
16
4. Strike a conversation. Ask each family member to share something
that they did that day, or a high and a low.
Poultry & Meats
18
Hot Dogs
20
Quesadillas
21
Popcorn
22
Desserts
23
Tips Increasing Meal Size and Improving Health
Choosing Healthy Frozen Dinners
25
1. Try adding low sodium broth, a can of vegetables and/or beans to canned
stews or microwave entrees to make a larger, healthier meal.
Suggested Shopping List
26
2. Add chopped vegetables to your microwave egg meals.
Family Mealtime
27
3. Try adding vegetables to pasta, rice, or casserole dishes.
2. Involve the kids. Giving kids 1 or 2 food options to choose from can
make them feel included and more likely to want to eat together.
5. Be a role model. Rather than forcing kids to eat healthy foods, show
that healthy foods taste good by eating them yourself.
6. Don’t worry if your kids don’t clean their plate. Their stomachs are
smaller. They will still get enough nutrition as long as they eat a little
bit of each dish.
4. Be creative! Vegetables and beans make simple additions to most meals
and will increase the volume and health value.
2
27
Shopping List
Introduction
Here is a list of inexpensive pantry and refrigerator ingredients that will be
useful for putting the recipes in this booklet together:
 Old Fashioned Oats
 Popcorn kernels
 Eggs
 Shredded cheese
 Dry pasta (any shape,
 Canned tuna in water
preferably whole wheat)
 Low-sodium canned chicken
 Rice or couscous
 Dried spices and herbs
 Ramen Noodles
 Cinnamon
 Milk
 Fresh, canned and/or frozen
 Tortillas
vegetables
 Salt
 Dressings, salsa, vinegar,
tomato sauce, soy sauce
 Sugar
 Peanut butter
Tips for Shopping on a Budget
1. Plan a shopping list before you head to the store to limit impulse purchases and better plan your meals.
2. Check coupons and the grocery store circular for what’s on sale. Sign up
for a store loyalty card for extra savings.
3. Be willing to modify your shopping list when certain items go on sale to
take advantage of lower prices.
Microwaves are one of the easiest cooking tools. You can zap a
meal up in minutes. Microwaves, however, can do much more
than just heating frozen dinners or reheating leftovers. Almost
any food can be cooked in a microwave. It is possible to make
affordable and healthy meals for a family if you only have access
to a microwave and a mini-fridge.
This guide will take you through some quick tips on how to best
use a microwave. It also includes recipes to get you started.
Some of these are balanced one-dish meals for four that include
protein, starch and vegetables and can be prepared in under 20
minutes. A suggested shopping list of pantry staples is also
provided to help you stock your fridge with a few key ingredients
4. Check the unit price of an item. This is the price per pound/unit, and will
allow you to compare the cost of different package sizes and brands.
that will help you cook the recipes in this book. The last section is
5. Buy in bulk, which is usually cheaper, and buy produce in season.
microwave recipe ideas. Happy cooking!
6. Convenience products that are pre-made, pre-cut or pre-washed will generally be more expensive. If you have time try to prepare them yourself.
26
a notes page for you to create and jot down your own
This booklet was created by UMass Dietetic Intern Sara Woolcock in conjunction
with staff of the Nutrition Department at The Food Bank of Western Massachusetts,
May 2013.
3
Microwaving Tips
Microwave Safe Containers
Frozen Dinners
Not all frozen dinners are created equal. Choosing the
best frozen dinner means looking at the nutrition label.
Before you begin cooking in a microwave, you need to have the proper cooking
containers. Here is a list of which containers are safe and unsafe to use in a
microwave.
4
25
More Desserts
Baked Apple
Serves 2
2 medium or large apples
½ tsp cinnamon
2 Tbsp brown sugar
(Optional: 1 Tbsp raisins)
Directions
Wash apples and remove core. Cut a thin slice off bottom of each apple to form
a flat surface. Place apples in a microwave safe baking dish. Mix brown sugar
and cinnamon (and raisins if including) in a small dish. Spoon mixture into
center of apples. Cover wax paper and microwave on high power 6 to 10
minutes or until apples are soft.
Nutrition Info Calories 180, Fat 0 gm, Sat Fat 0 gm, Sodium 0 mg, Carbs
47 gm, Fiber 5 gm, Sugars 37 gm, Protein 1 gm
(From USDA SNAP-Ed Connection)
Chocolate Cake in a Mug
2 Tbsp flour
1 small egg
2 Tbsp sugar
1 Tbsp milk
1 Tbsp cocoa powder
1 Tbsp oil
Serves 1
Power Settings
Some recipe instructions will use
“medium” or “high” heat. These
are for microwaves with
adjustable wattages.
Always follow these settings. You
may be tempted to speed up the
cooking by increasing the power
setting. Cooking on medium
when indicated will prevent cold
spots and uneven cooking.
If a recipe does not have power
guidelines, use these rules of
thumb:
 High Power - for tender,
watery foods (e.g. fruits,
veggies, ground meat)
 Medium Power - for eggs,
cheeses and solid meats
Directions
Spoon the flour, sugar and cocoa powder in a mug and mix well. Crack an egg
into the mug and whisk to combine. Drizzle in the milk and oil and continue to
stir. Cook in microwave on high for 2½ minutes. Let rest for 1 minute before
serving.
Nutrition Info Calories 370, Fat 20 gm, Sat Fat 3 gm, Sodium 80 mg, Carbs
41 gm, Fiber 2 gm, Sugars 26 gm, Protein 9 gm
(From SortedFood.com)
Wattage
If your microwave does not have
power settings, you will need to
know the wattage of your oven.
Check for a label on the door or
back wall of the oven for a label
listing the wattage.
Use these rules of thumb:

High power: 800 + watts

Average power: 650-700
watts

Low power: 300—500 watts
If you have a high power oven,
use the minimum cooking time,
but if you have a low power oven,
use the maximum cooking time.
Cooking Temperatures
Using a microwave is as safe as
any other cooking method, but it
is recommended to use a foodgrade thermometer to make sure
foods have reached safe
temperatures. Put the
thermometer in the widest part of
the food, not touching the
container. Use these guidelines to
check foods for doneness:
 Chicken and Turkey (including
ground ) - 165°F
 Ground Beef or Pork - 160°F
 Eggs - 160°F
 Beef or Pork chops, steaks or
roasts - 145°F
 Fish - 145°F
24
5
More Tips
Covering
Thawing & Defrosting
Covering foods will keep juices
and sauces from splashing inside
the microwave. Use plastic wrap
for steaming foods, and use a
paper towel for dry cooking.
If you are thawing or defrosting a
frozen food, use the “defrost”
setting on the microwave or the
30% power option. Follow the
directions on the package for
suggested cooking time.
Turning Foods
Foods should always be turned
halfway through their cooking
time, even in a microwave with a
turntable. Turning foods makes
sure they cook evenly.
Standing Time
Keep foods in the microwave for
2 to 3 minutes after the cooking
time has completed. This is called
“standing” or “resting” time. It is
important not to skip this step
because foods cooked in a
microwave will continue to rise in
temperature even though the
power is off.
6
During the defrosting process,
rotate and turn food upside down
whenever possible. When
defrosting chicken pieces, it is
best to break them apart as they
thaw. When defrosting ground
meat, scrape thawed portions off
and remove from the oven to
prevent over-cooking.
Complete cooking immediately
after defrosting foods. Do NOT
refreeze thawed meat.
Reheating
Cover food with plastic wrap to
ensure even heating. Turn back
one corner of the wrap to vent
while cooking. Foods should be
reheated to 165°F. Allow
standing time before serving.
Desserts
Rice Pudding
Serves 4
⅔ cup rice, uncooked
2 Tbsp sugar
2 cups water
½ tsp vanilla
1 tsp butter
½ tsp cinnamon
2 cups skim milk
¼ cup raisins (optional)
Directions
Combine rice, water and butter or margarine in large microwave safe dish.
Cover loosely, so steam will escape. Cook in microwave on high for 5 min., or
until mixture comes to a boil. Reduce setting to defrost (50% power), and
cook an additional 10 min. While the rice is cooking, mix the butter, milk,
sugar, vanilla, cinnamon and raisins together in a separate bowl. Without
allowing rice to cool, remove cover and quickly stir milk-water-raisin mixture
into hot rice. Cover loosely again and continue cooking on defrost (50%
power) for 10 min. After cooking time is finished, let pudding sit, covered, for
10 minutes. Stir gently and put in individual serving dishes. Eat warm or cover
and refrigerate immediately. Enjoy the refrigerated pudding within 2 days.
Nutrition Info (per serving) Calories 160, Fat 2 gm, Sat Fat 0.5 gm, Sodium
75 mg, Carbs 32 gm, Fiber 1 gm, Sugars 20 gm, Protein 6 gm
(From USDA SNAP-Ed)
23
Popcorn
Popcorn can be a healthy whole-grain snack. However, some prepackaged store-bought microwave popcorn can be high in salt, fat, and
chemicals, such as the “movie theater” varieties. Here are 5 tips for
choosing a healthier microwave popcorn:
1. Total and saturated fat. Check the amount of fat on the Nutrition Facts label on back of the package. Choose one that is ‘light’
and lower in saturated fat. 94% fat-free popcorn has only 2
grams of fat in 6 cups, and the mini-bag has just 100 calories.
2. Trans fat content. Check the label to make sure that the popcorn contains no trans fats. Don’t trust the front of the package
claims — companies can claim their product is trans fat free if it
contains less than .5 grams of trans fat. “Partially hydrogenated”
oils on an ingredient list indicates the presence of trans fats.
3. Artificial ingredients. Many popcorns contain artificial flavors or
ingredients. Avoid popcorn with diacetyl in the list of ingredients. This is a chemical used to create a buttery flavor that can
cause lung damage when inhaled frequently.
Recipes
4. Sodium content. Try to choose a brand with less than 150 mg
sodium per 3 cup serving.
5. A bag isn’t a serving. A ‘serving’ for 1 person is usually 3 cups
(except for 100 calorie mini-bags, which pop into about 6 cups).
A typical 3-oz bag pops into 11-14 cups (or 3½ servings). Some
brands may list a serving size greater than the suggested 3 cups.
6. Summary. Look for popcorn that won’t have over 130 calories, 1
gram of saturated fat, and 150 mg of sodium in a 3 cup serving.
Popcorn Topping ideas: Try sprinkling with garlic powder, parmesan or
cheddar cheese powder, curry, cinnamon sugar, a pinch of salt with dab of
butter, chili powder, hot sauce, or Italian seasoning. For a special treat, mix
popcorn with dried fruit and nuts or breakfast cereal.
22
(adapted from jillcastle.com and webmd.com)
7
Breakfast Fare
Quesadillas
Bean and Cheese Quesadilla
Apple Cinnamon Oatmeal
Serves 2
1 small apple, chopped
2 cups water
1 cup old fashioned oats
1 Tbsp brown sugar
¼ tsp cinnamon
2 Tbsp walnuts, chopped
Directions Combine the apple, oats, and cinnamon in a large microwavesafe bowl. Add a pinch of salt if desired. Stir in the water. Cover and seal with
plastic wrap or a tight fitting lid and heat in the microwave on high, for about
5 minutes, until apples soften and most of the liquid is absorbed. Stir in the
brown sugar. Divide between 2 bowls, and top with walnuts.
Nutrition Info (per serving) Calories 260, Fat 8 gm, Sat Fat 1 gm, Sodium 10
mg, Carbs 45 gm, Fiber 6 gm, Protein 6 gm
(Adapted from www.foodnetwork.com)
Scrambled Eggs (in a Mug)
2 large eggs
2 Tbsp 1 % milk
1 (15 oz) can beans (any variety),
drained and rinsed
4 eight-inch tortillas (wheat preferred)
Serves 4
¾ cup low fat shredded cheese
Optional Toppings: salsa, cilantro,
sour cream
Mix it Up!
Directions
Spoon a quarter of the beans onto one half
of each of the tortillas. Top the beans with
the shredded cheese and fold the tortilla in
half. Microwave each tortilla on high for
1½ minutes, or until the cheese melts. Slice
into wedges and add toppings as desired.
If you don't like beans, there are
many other fillings that can be
used in a quesadilla. See the
tuna quesadilla recipe below.
Other ideas for excellent fillings
would be grilled chicken, pulled
Nutrition Info (per serving) Calories 250, pork, steak strips, or cooked
Fat 5 gm, Sat Fat 2 gm, Sodium 460 mg,
vegetables. Be creative!
Carbs 37 gm, Fiber 8 gm, Protein 15 gm
Serves 1
1 Tbsp shredded cheese
(optional)
Pinch of salt and pepper
Directions Beat eggs, milk, salt and pepper in a microwave safe bowl or
ceramic mug until well blended. Add shredded cheese if desired. Microwave
on high for 45 seconds, then stir. Microwave for another 15 to 45 seconds
until eggs are almost set. Eggs will puff up and rise. Serve immediately with
Tuna Quesadilla
1 can tuna, (packed in water)
drained (or canned chicken)
Serves 4
4 eight inch whole wheat tortillas
½ cup low fat shredded cheese
1 Tbsp light mayonnaise
Directions
toast or English muffin and fruit for a balanced and filling breakfast .
Mix tuna with mayonnaise. Spoon filing onto half of each tortilla. Top filling
with cheese and fold tortilla in half. Microwave on high for 60 seconds. Turn
the plate halfway through cooking time.
Nutrition Info (per serving) Calories 180, Fat 12 gm, Sat Fat 5 gm, Sodium
Nutrition Info (per serving) Calories 80, Fat 0.5 gm, Sat Fat 0 gm, Sodium
290 mg, Carbs 2 gm, Fiber 0 gm, Protein 15 gm
310 mg, Carbs 0 gm, Fiber 0 gm, Protein 19 gm
(From www.incredibleegg.org)
8
(From USDA SNAP-Ed Connection)
21
Hot Dogs
Breakfast Egg Burrito Serves 1
Choosing a Healthier Hot Dog
Hot dogs are a popular microwave food, and they are quick and easy
to prepare. The problem is they are often high in sodium and saturated
fat and contain the additive sodium nitrate. When choosing a hot dog,
look for ones that are lower in saturated fat and sodium on the
Nutrition Facts panel. (Ideally, choose light brands with less than 400
mg of sodium per hot dog). If there aren't any light or low sodium
brands available, try to eat hot dogs only occasionally.
Hot Dog Cooking Tips
Since hot dogs are pre-cooked, they only need to be heated. Here are
some tips for how to best cook hot dogs in a microwave:
 Place hot dogs on a plate. Prick them with a fork a few times. This
allows steam to vent out of the hot dog casing.
 Cover hot dog with wax paper. Cook on medium for 2 minutes.
 If cooking a hot dog right on a bun, place the bun on a paper towel
to absorb moisture.
Arcing is Sparking
Arcing (pronounced "AR-king") is sparks
inside the microwave oven caused
when microwaves react to metals, such
as aluminum foil or metal utensils. Hot
dogs can sometimes cause arcing due
to the uneven mixing of salts and additives in the meat. If arcing occurs, turn
off the oven immediately to end the
sparks. Prolonged arcing can damage
the microwave.
20
1 eight inch tortilla (whole wheat
preferred)
1 Tbsp salsa
1 Tbsp low fat shredded cheese
1 egg
Directions Line a microwave safe bowl with a paper towel. Press the tortilla into the bowl. Crack an egg into the center of the tortilla and scramble
with a fork, careful not to break the tortilla. Microwave on high for 30 seconds, remove from microwave and stir. Continue microwaving until egg is
almost set, about 30 more seconds. Remove tortilla and paper towel liner
from bowl to flat surface. Top egg with cheese and salsa. Fold bottom of tortilla over egg, then fold in sides.
Nutrition Info (per serving) Calories 220, Fat 9 gm, Sat Fat 3 gm, Sodium
490 mg, Carbs 23 gm, Fiber 3 gm, Protein 12 gm
(Adapted from www.incredibleegg.com)
Variation: Poached Eggs
Put a small amount of water (about 1-2 Tbsp) in a microwave
safe cup or small bowl. Crack an egg into the mug. Pierce the
yolk with a fork once. Cover the cup with plastic wrap.
Microwave on high for 30 seconds. Check for desired
consistency. If undercooked, cook for another 15 seconds, and
repeat until egg is set to preferred consistency, about another
30 seconds.
(From www.inbobitrust.blogspot.com)
9
Rice and Pasta
Poultry and Meats
Preparing Rice in the Microwave
Using instant brown rice:
1 cup instant brown rice
1 cup water
1 microwave-friendly bowl
Using regular brown rice:
Directions
Directions
Put 1 cup of brown rice and 1 cup
of water in a large microwavesafe bowl. Insert the bowl into
the microwave and microwave
for 7 minutes. Check to see if rice
is done. If not, add more water
and cook for 2-3 more minutes
Let it cool in microwave for 5
minutes, remove, fluff and serve.
Rinse the brown rice with water,
then add to the bowl with the 2¼
cup water. Cover and cook on
high for 30 to 40 minutes. Let
stand, covered, for 5 minutes.
Uncover then fluff with fork.
(From www.ehow.com)
(Note: add ¾ cup of water for
each additional cup of rice, and
add 2 min. to the cooking time)
1 cup brown rice
2¼ cups water
1 deep microwave-friendly bowl
(From www.fitbandits.com)
Cooking meats in the microwave can be just as safe as cooking in an
oven or on the stove, if foods are cooked properly:
 To make sure that ground meat is fully cooked, always check that
the internal temperature is at least 165°F. Juices should run clear
from the ground meat.
 Whole pieces of meat (chops, roasts, etc) should be cooked to
160°F.
Pizza Meat Loaf
Serves 4
1 lb ground turkey (or chicken)
½ cup green pepper, chopped
¾ cup spaghetti sauce
¼ cup onion, minced
¼ cup part-skim shredded
mozzarella cheese
Using white rice:
Using a 2 quart casserole dish
with lid, put 1 cup rice, 2 cups hot
water, 1 tsp butter and 1/8 tsp
salt in dish. Stir. Cover and
microwave on HIGH for 5
minutes. Stir with fork (watch the
steam). Cover and put back in
microwave and cook on MEDIUM
for 15 minutes. Remove lid
(careful again) and fluff with
fork. Let stand 2-3 minutes.
Serve.
Directions
Lightly grease 9 inch pie plate with vegetable oil. Pat turkey into pie plate.
Cover turkey with waxed paper. Cook in microwave on high; rotate plate 1/4
turn after 3 min. Cook until turkey no longer remains pink, about 5 more minutes. Drain. Top cooked turkey with spaghetti sauce, cheese, green peppers
and onion. Return turkey to the
microwave and heat until cheese
Did You Know?
is melted, about 1-2 minutes.
Nutrition Info (per serving)
Cooking ground meat in a colander set
Calories 220, Fat 11 gm, Sat Fat
2 gm, Sodium 320 mg, Carbs 6 gm,
Fiber 1 gm, Protein 25 gm
inside a microwave-safe bowl will allow
(From USDA SNAP-Ed)
the fat to drip off the ground meat. This
is an easy way to lower the calories and
saturated fat.
(From: www.food.com)
10
19
Poultry and Meats
Cheesy Rice
Chicken Cooking Tips
 For even cooking, arrange chicken so the meatier parts are on the
outside of a dish.
 The number of chicken pieces in a dish will alter the cooking time.
1 cup white rice (uncooked)
2 cup water
8 ounces cheddar cheese
½ tsp garlic powder
½ cup 1% low fat milk
Serves 4
2 Tbsp parmesan cheese
2 Tbsp almonds (optional)
1½ cup canned green beans
¼ tsp black pepper
½ tsp salt
Make sure chicken is cooked to 165°F.
 For crispy chicken, divide the cooking time into thirds. In the first
third, cover chicken with wax paper. In the second, use paper
towels, and in the third, cook chicken uncovered.
Baked Chicken Nuggets
Serves 4
1 lb boneless, skinless chicken
thighs or breasts
¼ tsp garlic powder
1 cup cornflake cereal
½ tsp oregano
¼ tsp onion powder
1 tsp paprika
¼ tsp salt and ¼ tsp pepper
Directions In a microwave glass bowl, combine the water, rice,
cheddar and grated parmesan cheeses, garlic powder and milk. Mix
well. Cook covered on medium-high for 15–20 minutes until most of
the liquid is absorbed. Stir the dish every 5 minutes. Add the
vegetables and stir. Let the dish sit covered, for 5 minutes for
remaining liquid to be absorbed. Top with almonds if desired.
Substitute any canned vegetable such as carrots, corn, peas or mixed
veggies for the green beans. If the vegetables have salt added, rinse
with water in a colander to lower sodium. For more protein and filling
power, add in a can of chicken or tuna or any leftover cooked meat or
chicken before cooking for the final 5 minutes.
Nutrition Info (per serving) Calories 320, Fat 7 gm, Sodium 410 mg, Carbs
43 gm, Fiber 3 gm, Protein 21 gm (Adapted from ifood.tv/recipe)
Directions
Cut chicken into bite-sized pieces. Place cornflakes in plastic bag and crush by
using bottom of a bowl or cup. (Bread crumbs can be substituted ,but nuggets
will not be as crispy). Add remaining ingredients to crushed cornflakes. Close
bag tightly and shake until blended. Add a few chicken pieces at a time to
crumb mixture in the bag. Shake to coat evenly. Lightly grease a glass baking
dish or plate. Place chicken pieces on dish so they are not touching. Cover
with paper towel and cook on high. Rotate chicken every 2 to 3 minutes. Cook
until tender and meat is white with little to no pink, about 5-7 minutes.
Black Bean, Brown Rice and Salsa
Nutrition Info (per serving) Calories 200, Fat 8 gm, Sat Fat 3 gm, Sodium
Nutrition Info Calories 290, Fat 1 gm, Sodium 500 mg, Carbs 56 gm, Fiber 10
270 mg, Carbs 7 gm, Fiber 1 gm, Protein 22 gm
(From USDA SNAP-Ed Connection)
gm, Protein 11 gm
18
¾ cup cooked brown rice
¼ cup thick and chunky style salsa
Serves 1
½ cup black beans (choose no
added salt variety or rinse through
a colander first)
Directions Combine all ingredients in a microwave-safe bowl and mix.
Microwave on high for three minutes, stir and enjoy.
(Adapted from Sparkpeople.com/recipes)
11
Tips for Cooking Pasta in a Microwave
Pasta should cook in the microwave in the ratio of 4 parts water to
1 part pasta (basically, 1 cup of water for every 2 ounces of pasta, or
approximately 2 handfuls).
1.
Place pasta and water in a microwave safe container.
2.
(For 2 oz of pasta) Cook for 3½ minutes on high. Check the
texture of the pasta, and if it requires more cooking, microwave
for an additional 1½ minutes. Repeat until desired texture is
reached.
Rule of Thumb: Pasta will need 3½ minutes for each 2 oz. Add on 1½
minutes of cooking time for every 2 oz of additional pasta.
Quick Ramen Noodles with Peanut Sauce
Serves 1
1 packet of Ramen noodles
1 tsp reduced sodium soy sauce
2 Tbsp peanut butter
2 tsp lemon juice or vinegar
½ tsp sugar
Optional: chopped scallions
Steamed Broccoli (or any other vegetable)
1 lb of broccoli
3 Tbsp of water
Directions Wash and cut up the broccoli into bite-size florets.
If you want to eat the stalks, make sure to cut them smaller than
bite-sized and remove any really woody bits so everything cooks
evenly. Put all the broccoli in a microwave-safe bowl and add
water. A ceramic or oven-safe glass bowl is ideal. For one pound
of broccoli (about one head) add 2-3 tablespoons of water. Cover
tightly with a microwave safe lid. Microwave on HIGH (regular
power) for 3-4 minutes. Depending on your microwave's strength,
this should give you tender yet still slightly crispy broccoli—not
mushy. Try at 2½ minutes first, then check, re-cover and put back
in if it isn’t done yet. Remove the lid carefully.
(From thekitchn.com/how-to-steam-broccoli)
Broccoli with Peanut Sauce
Serves 6
2 pounds steamed broccoli
1 minced garlic clove
Directions Pour water into a microwavable bowl and heat on high for 3
¼ cup smooth peanut butter
½ tsp ground ginger (optional)
minutes. Remove bowl from microwave. Break noodles with your hand and
add to heated water. Add 1/2 of seasoning packet and stir. Cover bowl, and
allow to sit for 5 minutes. In a separate bowl, mix peanut butter, sugar, soy
sauce and vinegar or lemon juice. Drain liquid from noodles. Add noodles to
peanut butter mixture. Toss with forks until evenly coated. Top with scallions
if desired.
2 Tbsp rice vinegar
Did You Know?
Nutrition Info Calories 230, Fat
9 gm, Sat Fat 2 gm, Sodium 260 mg,
Carbs 33 gm, Fiber 4 gm, Protein 8 gm
(From www.Howcast.com)
Most of the sodium in Ramen noodles
comes from the flavor packet. Cooking the noodles with only half of the
flavor packet and discarding the broth
is one way to cut back on sodium.
2 Tbsp reduced-sodium soy sauce
1 tsp sugar
Directions Mix peanut butter, rice, vinegar, soy sauce, sugar, minced
garlic and ginger in a bowl. Stir vigorously until combined. Serve broccoli with peanut sauce in small bowl on the side.
Nutrition Info (per serving) Calories 123, Fat 6 gm, Sodium 372 mg, Carbs
14 gm, Fiber 5 gm, Protein 7 gm
(From snack-girl.com )
12
17
Microwave Macaroni and Cheese
Microwave Corn on the Cob
1.
2.
3.
4.
5.
Snip the silk from the top of the ear of corn.
Cook ear in the microwave on high for 2 minutes.
Rotate the ear of corn, and cook for an additional 2 minutes.
Repeat Step 3 one more time.
Remove the ear from the microwave and run briefly under cool
water.
6. Shuck the ear of corn. Serve with melted butter, salt and pepper,
or your other favorite seasonings.
3 cups water
1½ cup elbow macaroni, uncooked
2 Tbsp butter
3 Tbsp flour
¼ tsp salt
Serves 4
1 medium zucchini, sliced
2 Tbsp oil
1 yellow summer squash, sliced
¼ cup parmesan cheese
Directions
Toss the zucchini, summer squash, oil,
and parmesan cheese together in a
microwave safe bowl. Microwave on
high for 4-6 minutes until the
vegetables are tender.
Nutrition Info (per serving)
Calories 110, Fat 10 gm, Sat Fat 2 gm,
Sodium 130 mg, Carbs 3 gm, Fiber
1 gm, Protein 4 gm
(From www.EatatHomeCooks.com)
16
Did You Know?
Frozen vegetables are just as
nutritious as fresh, and
sometimes cheaper. Frozen
veggies can be quickly zapped
in the microwave. Just put
them in a microwave safe bowl,
and cover with plastic wrap.
Some frozen veggies can be
cooked right in the bag, if
indicated on package. Cook for
the time directed.
1 tsp Dijon or brown mustard or
¼ tsp dry mustard (optional)
1 tsp Worcestershire sauce *
(optional)
Optional: breadcrumbs (topping)
or crushed Ritz type crackers
¼ tsp ground black pepper
1 cup 1% low-fat milk
1 cup reduced fat sharp cheddar
cheese, grated
Parmesan Zucchini and Summer Squash
Serves 4
* Instead of Worcestershire sauce
and mustard, you can try ½ tsp
each of onion and garlic powders
or a splash of hot sauce
Directions: Macaroni: Place macaroni into 4 cups water in a 2 quart
microwave-safe bowl. Microwave uncovered on high power for about 12
minutes, stirring once during the cooking time. Check that pasta is tender.
You may need to add 30 seconds to 2 minutes more to the cooking time.
Drain extra liquid through a colander. Set pasta aside.
Cheese Sauce: In a microwave safe dish, melt butter for 30 seconds. Blend
in flour, salt, pepper, mustard and Worcestershire sauce (or garlic and
onion powders). Stir in milk until smooth. Microwave 2 minutes, stirring
with a fork after 1 minute. Stir in cheese until completely melted. Pour
well drained macaroni into cheese sauce, mixing well. Microwave at
medium-high heat for 2 minutes. If desired, sprinkle top with bread or
cracker crumbs before serving.
(Adapted from “Rush Hour Recipes” on www.food.com)
HEALTHY TIP: Stir in peas (canned or heated frozen peas) and a can of tuna
into the dish. You can add any canned or leftover cooked vegetables and/
or pieces of cooked Rotisserie type chicken or meat during the final 2
minutes to add color, flavor and more filling power.
Nutrition Info (about 1 cup per serving) Calories 370, Fat 16 gm,
Sat Fat 9 gm, Sodium 570 mg, Carbs 40 gm, Fiber 2 gm, Protein 19 gm
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Vegetables
How to Make a Baked Potato
1.
2.
3.
4.
Scrub a large raw potato. Prick several times with a fork or knife.
Place on microwave safe plate.
Cook according to table below.
Number of Potatoes
Cook Time
1
7 - 8 minutes
2
10 - 12 minutes
4
14 - 18 minutes
Turn over halfway through cooking.
5. Let potato rest for 1-3 minutes. Caution: potato will be very hot!
Note: The same method can be used to make sweet potatoes or yams in the
microwave, but about 2 minutes needs to be added to the cooking times listed
in the table above.
(From USDA SNAP-Ed Connection)
Maple Mashed Sweet Potato
Serves 2
2 sweet potatoes
1 Tbsp orange juice
2 Tbsp plain nonfat yogurt
1 Tbsp maple syrup
Directions
Prick the sweet potato skins with a fork. Microwave on high for 7 minutes
until soft and easily pierced with a knife. Scoop out the pulp into a medium
bowl. Mash the pulp and stir in the yogurt, maple syrup, and orange juice.
Transfer to a microwave safe serving bowl and microwave for 1 to 2 minutes
to heat through. (Note: 1 Tbsp brown sugar can be substituted for syrup).
Nutrition Info (per serving) Calories 150, Fat 0 gm, Sat Fat 0 gm, Sodium
80 mg, Carbs 35 gm, Fiber 4 gm, Protein 3 gm
(From USDA SNAP-Ed Connection)
Baked Potato Primavera
Serves 4
4 medium potatoes
¼ tsp oregano
4 cups frozen mixed vegetables
¼ tsp basil
½ cup fat free sour cream (or
plain nonfat yogurt)
Salt and pepper to taste
Directions
Pierce each potato several times with a fork. Microwave on high until tender,
about 3-4 minutes per potato. Stab with a fork to check if done. Cook for an
additional 2-3 minutes if needed. Steam mixed vegetables with 3 tablespoons
of water in a covered dish for 2 minutes or until hot. Mix half of the sour
cream with the herbs and pepper. Split the potatoes in the center and fill with
steamed veggies. Top with remaining sour cream and serve hot.
Nutrition Info (per serving) Calories
Did You Know?
Microwaving intensifies the flavors in
foods, so you do not need to use as
much salt and seasoning when cooking
in the microwave!
Crispy Kale Chips
270, Fat 0 gm, Sodium 250 mg, Carbs
51 gm, Fiber 12 gm, Protein 14 gm
(From USDA SNAP-Ed Connection)
Serves 4
4 c kale (½ bunch), rinsed, dried, stems removed, torn into bite sized pieces
1 Tbsp olive oil
¼ tsp salt and/or 1 tsp garlic powder
Directions: Toss kale leaves well with the oil in a large bowl. Spread about ⅓
of the leaves in single layer on large microwave-safe plate and season lightly
with salt and any other seasonings desired. (Hint: try garlic, oregano, paprika,
thyme, curry, red pepper flakes, or chili powder). Microwave for 3 minutes.
If leaves are crispy, transfer to serving bowl. If not, continue to microwave
leaves 30 seconds at a time until crispy. Repeat with remaining leaves in 2
batches. Store in an airtight container.
Nutrition Info (per serving) Calories 63, Fat 4 gm, Sodium 174 mg, Carbs
7 gm, Fiber 1 gm, Protein 2 gm
(From npr.org The Salt)
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