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Cooking on the Road
Recipes by Susan Boegman, Sport Dietitian (CSC-P)
Part I: When You Have A Microwave and a Bar Fridge
BRING WITH YOU:
 Microwaveable containers with lids (one large, one medium – nested inside each other)
 Can opener
 Cutlery
 Non-breakable bowl
1) Micro-wave Spaghetti and Meat Sauce
Ingredients:
1/2 lb. (225 grams) lean ground beef
1 small onion, chopped
1 clove garlic, minced*
14 oz. jar/can (395 ml) spaghetti sauce
1 cup (250ml) water
5mls (1 tsp.) dried basil leaves*
110grams spaghetti pasta, broken into pieces
1/4 cup grated Parmesan cheese
(* means if you like it)
Preparation:
In a 2 or 3 L microwave safe casserole, place beef and onions, crumbling beef to break into
small pieces. Microwave on high for 2-4 minutes, stirring once to break up meat. Microwave on
high for 2 more minutes and drain off any fat.
Add spaghetti sauce, water, basil and uncooked spaghetti. Mix gently to combine. Cover with
lid and microwave on high for 5 minutes. Stir well. Cover casserole again and microwave on
high for 8-10 minutes longer. Stir well. Sprinkle with cheese, cover again and microwave on
high for 7-8 minutes longer until spaghetti is tender. Let stand 4 minutes before serving. 3
servings.
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Cooking on the Road
2) Microwave Poached Salmon
Recipe can be cut in half.
Ingredients:
FISH
1/2 c. water
1/3 c. vegetable stock – use a bouillon cube* (Harvest Sun is a great quality product – buy at
Thrifty Foods)
2 peppercorns*
1 lemon, sliced thin
1 bay leaf*
1 tsp. instant minced onion*
2 lg. or 4 sm. salmon steaks
SAUCE - Optional
1/2 c. light or fat free sour cream
1 tbsp. fresh minced parsley
1 tsp. lemon juice – buy a fresh lemon and use in other dishes or squeeze into water for a
refreshing drink.
1/2 tsp. dill weed*
Pinch pepper*
Preparation:
In a large microwaveable dish in which the salmon will fit in one layer, place water, stock,
peppercorns, lemon, bay leaf and onion. Micro-cook until it reaches a full boil. Add salmon,
cover with plastic wrap and cook on HIGH until the fish is opaque. Let stand 5 minutes.
For the sauce combine sour cream, parsley, lemon juice, dill weed and pepper. Serve with
salmon and a “baked” potato.
3) Microwave “BBQ” Chicken
Ingredients:
Favorite BBQ sauce
Skinless chicken thighs – as much as you think you will eat.
Preparation:
Place chicken in a microwave proof dish. Pour BBQ sauce over chicken. Cover dish tightly and
marinate in refrigerator overnight if you want to. Microwave chicken on High for 25 minutes –
stirring part way through the cooking.
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Cooking on the Road
If you use skinless chicken, cook until the chicken is fairly firm to the touch when pressed.
Approx. 6 – 8 minutes for 3 – 4 pieces
*** You could also use Passage to India - Butter Chicken or Korma Simmer Sauce. These are
individual sauce packages that make 2 – 3 servings. Simply open the package – cover the
chicken and microwave as above.
4) Microwave Mustard Herb Chicken
Ingredients:
1-2 chicken breasts
2 Tbsp plain yogurt – use the rest with breakfast – or as a snack with sliced banana.
2 Tbsp Dijon mustard
1/4 tsp. of oregano flakes, 1/8th tsp. of dried thyme flakes and pepper*
Preparation:
Place chicken breasts in a microwaveable dish - thickest parts to the outside.
In a small bowl, combine 2 tbsp Dijon mustard with 2 tbsp of plain yogurt and 1/4 tsp. of
oregano flakes, 1/8th tsp. of dried thyme flakes and pepper (if you do not have the herbs do
not worry it still tastes great).
Spread over the chicken, cover and microwave for 6 - 8 minutes. Rotate the dish at 3 minutes.
Serve with raw veggies, microwave – steamed veggies and “micro - baked” potatoes or add raw
potato pieces to the dish and cook the potatoes along with the chicken.
5) Mexican Burritos
Ingredients:
1 can refried beans
small jar salsa
fresh tomato, green onions, green pepper, shredded cheese …etc if desired.
3 tortilla shells
plain yogurt or low fat sour cream
green pepper, shredded cheese …etc if desired.
Preparation:
Roll each tortilla and place seam side down on a plate. Micro-wave on high for 2 - 3 minutes.
Serve with extra salsa and plain yogurt or low fat sour cream.
Serve with greens or chopped veggies or micro-waved vegetables.
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Cooking on the Road
6) Microwave Baked Potato
Ingredients:
1 large russet potato
1 tablespoon butter or margarine
3 tablespoons shredded Cheddar cheese - optional
salt and pepper to taste
3 teaspoons sour cream – optional or use above sauce from poached salmon
Preparation:
Scrub the potato, and prick several times with the tines of a fork. Place on a plate.
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more
minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
Season with salt and pepper, and mash up the inside a little using a fork. Top the open sides
with butter and 2 tablespoons of cheese. Return to the microwave, and cook for about 1
minute to melt the cheese.
Top with remaining cheese and light sour cream, sauce from poached fish, sauce from BBQ or
microwave mustard chicken and serve.
7) Soup & Salad
You can also open a can of Primo Lentil Soup and cook in microwave (in a microwavable dish,
not the metal can) until hot. Top with thin slices of cheddar cheese. Add prewashed spinach
and cook until just wilted - or - have fresh prewashed spinach as a side salad – add favorite
veggies or peel an orange and add to the salad. Use a good quality bottled salad dressing.
Add Veggies to any meal
Microwaving vegetables
Purchase prewashed or wash your veggies. Chop into small uniform pieces and place in a microwavesafe bowl or dish with a small amount of water. Cover with microwave-safe plastic wrap or your plate.
Vent slightly and microwave on HIGH. Cooking times vary, so check for doneness.
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Leafy vegetables such as spinach require 1 to 2 tablespoons of water per pound and take about
3 - 5 minutes.
Green vegetables such as green beans and broccoli require about 4 tablespoons of water per
pound and take about 6 - 8 minutes.
Dense vegetables such as carrots and diced potatoes require about 6 tablespoons of water per
pound and take about 10 minutes.
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Cooking on the Road
Part II: When You Do Not Have Fridge or a Microwave
You can still eat well when you’re staying somewhere without a kitchen, but it requires some
preparation before you go. Easy home-made sandwiches can be made on the spot, with other meals
made “backpacker” style at home and packed in sealed sandwich bags.
BRING WITH YOU:
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Non-breakable plate/bowl/mug (try a camping store for these)
Cutlery
Can opener
Optional – travel kettle
1) Wrap/Pita/Sandwich
Prepare a wrap, pita or sandwich with a protein and veggie filling, avocado optional
Add a fruit, baby carrots or other veggie and yogurt you store in ice in the hotel ice bucket.
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Whole or sprouted wheat bread
Sprouted or whole wheat tortilla wraps
Whole wheat pita
Fillings
Protein:
 Canned tuna or salmon
 Precooked tuna or meat in foil packages
 Lunch meats
 Hard cheese – can be stored out of refrigeration for several days if wrapped in brown
paper
 Nut butter and banana, raisins or apple slices
 Canned chickpeas
Fat:

Avocado – if you only eat ½ keep the pip in the ½ not eaten
Veggies:
 Fresh sprouts, greens, peppers, green onion … etc.
 Dehydrated veggies – usually can be found in the bulk food section – rehydrate with
boiled water and add to the cous cous
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Cooking on the Road
Consider sharing meals with your peers
If so, you could buy a package of precooked, sliced/cubed chicken – found in the raw chicken section or
a fully cooked chicken and make a chicken salad or wrap or add to cranberry cous cous – see below for
recipe
Other ideas:
 Canned beans
 Breakfast for dinner – try Kashi Go Lean or Go Lean Crunch – prepackage in sandwich baggie,
add dried fruit, skim milk powder and when ready to eat, add water
 Pre-make and bring homemade protein bars for added easy nutrition – see recipes or try Raw
Organic Food bars, Lara Bars or Elevate Me Bars
 Pre-make individual healthy hot chocolate packages by putting a serving of Cocoa Camino dark
hot chocolate and 4 – 5 Tbsp skim milk powder in a baggie. Add to a mug of hot water and
enjoy!
 Backpackers pantry dehydrated meals
 Dried bean soups/veggie chili such as Nile Spice, add a Harvest Sun Bouillon cube, ½ cup cous
cous and 2 cups boiling water
 Backpackers sushi – see recipe
 Backpackers Turkey Dinner – see recipe
 Country Chicken and Rice – see recipe
“Backpacker” Meals – prepare before you go
1) Cranberry Couscous
Prepare before you travel:
- 1 plastic sandwich bag
- ½ cup couscous
- slivered almonds
- dried cranberries or can substitute dehydrated veggies
- dried onion flakes
- salt and pepper
- 1 teaspoon olive oil (optional)
Measure couscous and other ingredients (not including olive oil) into plastic bag.
At the hotel:
Boil water – if no kettle send water through the coffee maker to heat(add olive oil, if you have
it). Dump the ingredients in the bag in a travel mug and add approximately ½ cup of water to
the mixture. Let sit 5 – 10 minute or until water is absorbed into couscous and dried fruit.
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Cooking on the Road
2) Backpacker’s Sushi
Cook 1 cup instant rice with boiling water – see above
Cut nori (seaweed rollers for sushi) into quarters
Place a spoonful of rice on the nori and add a spoonful of tuna from foil packet
Roll the sushi and dip in wasabi, horseradish, or soy sauce (take-out packets)
3) Backpackers Turkey Dinner
Prepare before you travel:
In a small sandwich bag combine:¾ cup instant potatoes,¾ cup dry stuffing, dried cranberries,
beef or turkey jerky pieces – amount as desired, 1 – 2 Tbsp powdered gravy mix. Buy organic
products for healthier options.
At the hotel:
Put mixture into your travel mug stir in boiling water and let stand before eating.
4) Country Chicken and Rice
Combine 1 cup instant rice with 1 ½ cups boiling water
Stir in one packet onion soup mix
Add 1 small can of chicken
Stir until warm