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Microwave meals: salmon, curry, soup, chicken.

Microwave meals: salmon, curry, soup, chicken No time to cook? With the help of your microwave oven, you can prepare and cook dinner for two in about 30 minutes. These four full-meal dishes use fresh, lean foods from the supermarket.

Recipes are designed for medium- and full-size microwave ovens (0.7 to 1.5 cubic feet inside, 600 to 700 watts). Since cooking times are affected by variations in power as well as exact weight and starting temperature of foods, check for doneness at minimum times given, then add cooking time in 30-second intervals. When you cover foods with plastic wrap for microwave cooking, be sure the wrap is made for this purpose.

Microwave Salmon and Vegetables

with Fennel and Orange

4 small (each about 2-in. diameter) thin-skinned potatoes 2 small (each about 3/4 in. thick and 1/3 to 1/2 lb.) salmon steaks or fillets 1/4 teaspoon fennel seed 1/2 pound asparagus, tough ends trimmed Orange or lemon wedges

Peel a thin strip from center of each potato, then evenly arrange potatoes around perimeter of a rimmed nonmetal platter. Cover platter loosely with plastic wrap and cook at full power (100 percent) in a microwave oven for 5 minutes.

Arrange fish pieces opposite each other on platter, with thickest part of fish on outside of dish. If using steaks, tuck tips in (see picture at top); for fillets, fold any thin edges under. Sprinkle fish with fennel. Cover and cook at full power for 2 minutes.

Place asparagus in a single layer in center of platter, with stems to outside. Cover and cook at full power until fish is just opaque in center (cut to test) and asparagus is tender-crisp to bite, 3 to 5 minutes. Offer with orange to squeeze over fish and vegetables. Serves 2.

Per serving: 342 cal.; 35 g protein; 10 g fat; 28 g carbo.; 77 mg sodium; 84 mg chol.

Microwave Curried Tuckey

and Broccoli

Buy the kind of ramen noodles that have seasoning in a separate packet; save the packet for other uses. 1 tablespoon salad oil 1 medium-size onion, cut into thin silvers 1 teaspoon curry powder 1/2 teaspoon ground ginger 1/4 teaspoon ground cinnamon 3 cups broccoli flowerets 3/4 cup regular-strength beef broth mixed with 2 teaspoons cornstarch and 1 tablespoon minced fresh cilantro (coriander) 1/2 pound thinly sliced cooked turkey or cooked ham, cut into very thin strips about 3 inches long 1-1/4 cups water 1 package (3 oz.) dry ramen noodles, broken up slightly

In a shallow 1- to 1-1/2-quart nonmetal baking dish, stir oil, onion, curry, ginger, and cinnamon to mix. Cover with a lid or plastic wrap and cook at full power (100 percent) in a microwave oven until onion is limp, 4 to 5 minutes.

Stir in broccoli and broth mixture. Cover and cook at full power until sauce bubbles, 4 to 5 minutes. Stir in turckey. Cover and let stand.

Place water in a shallow 1- to 1-1/2-quart nonmetal container. Cover with a lid or plastic wrap and cook in a microwave oven on full power until water boils, 2 to 4 minutes. Stir in noodles, cover tightly, and let stand for 2 minutes. Drain, then offer broccoli mixture to spoon on noodles. Serves 2.

Per serving: 493 cal.; 46 g protein; 14 g fat; 48 g carbo.; 135 mg sodium; 87 mg chol.

Eggs and Bacon Vegetable Soup

For speed in preparation, buy cleaned spinach, or use 1 cup chopped parsley. 4 slices bacon 1 medium-size carrot, peeled if desired, thinly sliced diagonally 1 small onion, chopped 1 small turnip, peeled and diced 1 small (about 1/4 lb.) russet potato, peeled and diced 1 teaspoon dry basil leaves 1-3/4 cups regular-strength chichen broth 1 can (14-1/2 oz.) low-sodium stewed tomatoes 2 cups cleaned, lightly packed spinach leaves, cut in silvers 4 large eggs

Place bacon in a single layer on 6 layers of paper towels. Cover with 2 paper towels. Cook at full power (100 percent) in a microwave oven until bacon is brown and crisp, 3 to 4 minutes. Crumble bacon and set aside.

In a deep 2- to 2-1/2-quart nonmetal container, stir carrot, onion, turnip, potato, basil, and broth. Cover with lid or plstic wrap and cook at full power until carrot is barely tender to bite, 7 to 9 minutes. Stir in tomatoes and spinach. Gently crack eggs into soup, spacing them evenly. Carefully prick each yolk with the tines of a fork.

Cover and cook at full power until yolks are done to your liking, about 5 minutes for soft-cooked. Top portions with bacon. Makes 2 servings.

Per serving: 417 cal.; 24 g protein; 19 g fat; 40 g carbo.; 501 mg sodium; 559 mg chol.

Microwave Chicken Couscous

3/4 cup water 2 tablespoons raisins 1/4 teaspoon ground cinnamon 1/3 cup couscous 4 chicken thighs (about 1-1/4 lb. total), skinned 1 medium-size zucchini (ends trimmed), diagonally sliced 1 cup regular-strength checken broth 2 tablespoons tomato paste or catsup 1 teaspoon ground cumin 1/8 teaspoon cayenne 1 clove garlic, minced or pressed 1 small can (8-3/4 oz.) garbanzos, drained 1 medium-size bell pepper, cored, seeded, and cut into 1-1/2-inch chunks

Place water, raisins, and cinnamon in a 1- to 1-1/2-quart nonmetal bowl. Cover with a lid or plastic wrap and cook in a microwave oven at full power (100 percent) until water boils, about 2 minutes. Remove from oven, stir in couscous, cover tightly, and let stand.

Meanwhile, evenly arrange chicken, bone up, around perimeter of shallow 2- to 1-1/2-quart nonmetal baking dish; place zucchini in center.

In a bowl, mix chicken broth, tomato paste, cumin, cayenne, garlic, and garganzos. Pour mixture over chicken and zucchini. Cover with a lid or plastic wrap and cook the mixture at full power for 5 minutes.

Turn chicken over and arrange bell pepper chunks evenly in dish. Cover and cook at full power until meat is no longer pink at bone (cut to test), 7 to 8 minutes. Stir couscous and offer with meat, vegetables, and sauce. Serves 2.

Per serving: 503 cal.; 44 g protein; 9.2 g fat; 62 g carbo.; 676 mg sodium; 138 mg chol.
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Title Annotation:recipes
Date:Jan 1, 1990
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