Table of Contents
Shopping Tips…………………………………2
How to Cook in a Microwave………………….3
Breakfast………………………………………5
Lunches and Snacks………………….………..7
Salads………………………………….…..….13
Hot Meals…………………….………...…… 15
Shopping Tips
For Thrifty and Environmentally
Friendly Shopping
1
reusable bags
Bring
instead of using the
store’s plastic or paper bags—they are more
environmentally friendly and they can hold more weight.
If you aren’t traveling by car, try bringing a
backpack to make carrying the groceries easier
and to free up your hands.
2
3
produce section
Make the
your first stop in
the grocery store. Fruits and vegetables are an important
part of your diet and most Americans do not eat enough
of them. Also, less energy is needed to grow and harvest
fruits than to produce meat. The care and feeding of
livestock (such as cows, pigs, and chickens) uses more
water than produce and adds to soil erosion.
whole grains
Head over to the aisle where the
are. Like fruits and vegetables, grains (like rice and
couscous) use less energy and natural resources to
produce than meats do. Whole grains also provide more
nutrients than processed and refined grains and use less
energy to make.
foods in bulk
4
Purchase
whenever you can.
Buying in bulk is better for the environment because
it reduces the amount of packaging to throw away and it
frequently costs much less.
5
Buy a
instead of
plastic water bottles. It saves money and is much, much
better for the environment. Also, tap water has much
stricter health regulations than bottled water.
6
Buy foods that are grown
reusable water bottle
locally and in
season because it requires less packaging, reduces
energy consumption and creates less pollution because
no long-distance transportation is required. Try
shopping at farmer’s markets when possible. For more
information on local and seasonal foods, check out the
National Resources Defense Council’s (NRDC) eating
local page:
http://www.nrdc.org/health/foodmiles/default.asp
organic
7 Whenever possible, buy
foods, because
they use fewer chemicals to produce. By definition,
organic foods are legally not allowed to use too many
toxic pesticides and fertilizers that are harmful to the
environment. Buying free range eggs and chicken also
helps to ensure that the chickens that gave you your
food live in better conditions. Look for the packaging to
say “free range”.
-2-
How to Cook in a Microwave
Cooking in a microwave can be easy if you know how a
microwave works and how it can be used.
A microwave oven works by
sending waves through the
oven, giving energy to water
molecules. Anything that has
water in it will heat up quickly
and then begin to transfer that
heat to things around it. That
is why some foods heat up faster than others. That is also why if
you only heat things for a short time the container or plate will
still feel cool, and if you heat them for a long time, the bottom of
the container will be hot while the top might still be relatively
cool. Here are some cooking and safety tips that will help you use
your microwave.
Safety Tips:
Microwaves are completely safe to use if used properly. Despite
the many rumors and fears about microwaves emitting radiation
and causing cancer, federal studies have shown that microwaves
are entirely safe. Commercial microwave ovens are built so that
the energy waves (called microwaves) within them are confined to
the inner cooking chamber. Very little of that energy escapes
from the appliance while it is running and it is perfectly safe to
stand in front of a microwave while it is on. Microwaves also do
not contaminate food with radiation. As soon as the waves hit the
food, they are converted to heat. Moreover, the energy waves
used in microwaves are low energy waves that cannot cause
cancer. They are very similar to radio waves and are in the air all
around us everyday, completely undetected. Microwaves can be
dangerous if used improperly, however. The following are some
notes on safely using a microwave.
**NEVER PUT METAL OF ANY KIND
IN A MICROWAVE**
MANY TYPES OF METAL CAN CAUSE THE
MICROWAVE TO SPARK
This includes aluminum foil, silverware, pots and
pans, coffee thermoses, Chinese takeout containers
with wire handles, twist ties, and even some mugs
and bowls with metallic designs.
(However, some new instant foods, such as Campbell’s to-go
soups, are made in containers that have metal parts that are safe
to put in the microwave.)
Glass and ceramics are usually microwavable, but check the
bottom or the packaging to be sure. Some plastics are
microwaveable, but many plastics will melt if they get too warm,
so make sure to check if the container is microwave-safe. Plastics
are also suspected to be related to cancer. This occurs because
chemicals can leach out of the plastic, especially when it is heated.
The risk is greater when heating liquids in plastic containers than
when heating solid foods.
Water heats up very easily in a microwave—be careful not to
overheat it. Overheating liquids can cause spots within the liquid
to superheat, which means that they are almost boiling. If
disturbed, these spots can suddenly begin to boil, causing sudden
bubbling or popping that can cause burns. Always follow the
instructions on foods that have microwave directions and make
sure you don’t cook it for longer without taking it out to check
once the directed time is up. Foods that do not have instructions
should be cooked a little bit at a time, checking every few
minutes, so that it does not get cooked for too long. If you think
that something you are cooking may have been overheated, you
may want to let it cool for a few minutes before removing it from
the microwave. You may also want to give it a jab before you
remove it to make sure that anything that is going to bubble has
done so before you touch it.
When heating food for 2 minutes or longer, it may be a good idea
to lightly place a paper towel or piece of waxed paper over the
food so that it doesn’t make a mess of the microwave.
Do not use plastic wrap for this purpose.
Be careful not to cover the food too tightly—this will trap heat
and steam, which makes food soggy and can overheat it.
Cooking Tips:
In some ways cooking in the microwave can be healthier than
cooking on the stove, especially if it replaces frying the foods. In
other ways microwaving foods can also be less healthy because it
removes some of the nutrients. However, some foods retain
more of their nutrients in the microwave than when they are
cooked on the stove.
**Cooking times will vary significantly based on a number of
factors. You will get a better idea of how to adjust cooking times
for your meals with practice. The power of your microwave is
one example that will affect the cooking time. More powerful
microwaves will take less time. Also, the amount that you are
cooking will significantly affect cooking times. The more food
you are trying to heat up, the longer it will take. Two servings will
typically increase cooking times from single serving times—
sometimes the time will even double.
-4-
Breakfast
your day. Again, adding fruit can also add some sugar for that
burst of energy to wake you up sooner.
We’ve all heard it said—“breakfast is the most
important meal of the day.” It’s true that eating a meal
at the beginning of the day gives you brain power and
energy through that first sleepy part of the day. What
you eat, though, can make a big difference. Here are a
few things to keep in mind when grabbing those first
few bits of the day before you run out of the door.
Protein: Protein is really what keeps you going for a long time.
Sugar: Simple carbohydrates, such as sugar and processed white
flour (including enriched wheat flour), are digested very quickly.
This means that they give you an initial energy boost very quickly,
but then disappear again very quickly. They often leave you
feeling hungry again long before lunch time. Sugary cereals,
which have a lot of added sugars such as high fructose corn
syrup, can therefore be the worst thing to have for breakfast.
They also tend to have little nutritional value. However, if you
want that sugar for an early morning burst of energy to wake you
up, you can add some fruit to your breakfast. The sugars in fruit
are natural sugars that are much better for you than processed
sugars such as high fructose corn syrup. Fruit also has the added
benefit of lots of healthy vitamins and nutrients to make your
body function and help maintain your immune system.
If you are looking at a long morning before your lunch break, you
really want to make sure that you get some protein for breakfast.
Eggs are a healthy start to the day that can keep you going for a
long time. If you aren’t big on eggs, some kind of breakfast
sausage can give you the protein you need. For another healthy
option, consider soy sausages instead of meat sausages. They
come frozen and are easy to microwave quickly and taste quite as
delicious as meat sausages. Note: Nuts, such as the walnuts
suggested in the Warm Apple Oatmeal recipe, can also be a good
source of protein.
Whole Grains: Whole grains have more fiber, protein,
vitamins, and other nutrients than processed grains; even
enriched flour does not have a fraction of the nutritional value of
whole grains. The fiber and protein in whole grains makes them
stay in your system longer, so you are more likely to last until
lunch. Whole grain cereals and oatmeal can be a great start to
-5-
Here are some microwave cooking directions to help
you out in the mornings.
Warm Apple Oatmeal Recipe
Cost per Serving: $1.47
Microwave-Fried Eggs
Ingredients:
1 egg
Crack an egg into a shallow microwavable bowl or a
microwavable plate with high raised edges (so that the egg yolk
doesn’t slide around off the plate and make a mess). Heat the egg
in the microwave for about a minute per egg. [ 1 minute for 1
egg, 2 minutes for 2 eggs, etc.] Heating times may vary depending
on your microwave and on how well you like your egg cooked.
For a runny yolk, cook for less time (maybe 45-50 seconds).
*Make sure that the egg has been cooked fully before eating
it. Eating undercooked eggs can make you sick. You may
want to place a paper towel or wax paper over the bowl just in
case the yolk pops.
Ingredients:
½ cup dried oats (i.e. uncooked oatmeal)
½ cup skim or 1% milk
1 apple, chopped and cored
1
/8 cup chopped walnuts or 1 tbsp peanut butter
Mix oats, milk, and apple together in a microwavable bowl. Heat
in microwave for about 1 ½ minutes. Add the nuts or peanut
butter. Mix together and enjoy!
Yield: 1 serving
Nutrition Information: (per serving) 380 calories; 11g fat (2g
saturated fat, 0g trans fat); 0mg cholesterol; 62g
carbohydrates (9g fiber); 14g protein; 140mg sodium;
% Daily Values: Vitamin A 6%; Vitamin C 15%;
Calcium 15%; Iron 15%
Yield: 1 serving
Nutrition Information: (per serving) 77 calories; 5g fat (2g
saturated fat, 0g trans fat); 212mg cholesterol; 1g
carbohydrates (0g fiber, 1g sugar); 6g protein; 62mg
sodium % Daily Values: Vitamin A 6%; Vitamin C 0%;
Calcium 2%; Iron 3%
Source: JF&CS (Jewish Family & Children’s Services) Nutrition
Services
-6-
Lunches and Snacks
Lunch isn’t too hard to make. Most often no one has
the time or interest to cook a full lunch and they just
throw something together. Or if they do put the effort
into making a full meal, it frequently isn’t a hot meal.
Same goes for afternoon snacks. Here are some tips,
ideas, and recipes for helping you put together a healthy
lunch or snack for you and your kids.
Whole Grains: Again, whole grains are an important part of
your meal. They have more fiber, protein, vitamins, and other
nutrients than processed grains; even enriched flour does not
have a fraction of the nutritional value of whole grains. The fiber
and protein in whole grains makes them stay in your system
longer, so you don’t get hungry as fast as if you ate processed
flour. Choosing breads, tortillas, pita, bagels, and other products
made with whole grains is a great way to eat a healthy, nutritious
diet. When choosing whole grain products, look at the
ingredients list; the first ingredient should say “whole grain.” If it
doesn’t, it isn’t truly whole grain.
Protein: Protein sticks with you for a lot longer than
Veggies: Vegetables are an important source of fiber, as well as
essential vitamins and nutrients. It can be really easy to find ways
to add veggies to your lunch. Look for creative and tasty ways to
add them to your meal!
Sandwiches: Sandwiches are a common lunch because they
are quick, easy, and can be very nutritious, depending on how you
make it. Let’s go over the options for the main components of a
sandwich.
Bread: try choosing whole wheat bread instead of white
bread or potato bread. Or if you’re bored of regular sandwiches,
try a whole wheat tortilla and make a wrap.
Spread: we all know mayonnaise has it’s health concerns.
If you love your mayonnaise, just try to go easy on it. Otherwise,
try some other spreads, such as hummus, pesto sauce, honey
mustard, or even a vinaigrette dressing.
Meat: you only need a couple of pieces of deli meat on a
sandwich for a complete meal. Meat is also very expensive, so
cutting back on it will help your pockets.
Toppings: adding toppings such as cheese and veggies
gives your sandwich fiber, vitamins, and other important
nutrients. Try adding a slice or two of reduced fat cheese, tomato
slices, lettuce or spinach, peppers, onions, olives, bean sprouts, or
cucumbers.
carbohydrates. If you do not include them in your meals, you may
find yourself snacking long before the next meal. However,
despite popular opinion, meat is not the only source of protein—
just one of the more concentrated sources. In fact, as a source of
protein, only a little meat (if any) is needed for each meal. It only
takes about 2 slices of deli meat on a sandwich to make a
complete meal. Other good sources of protein include whole
grains, eggs, milk and cheese, nuts, beans, and soy.
-7-
Here are a few recipes and ideas to help you put together a
healthy, nutritious lunch (or snack) for yourself and your kids.
Microwave Quesadillas
Ingredients:
1 whole wheat tortilla
1
/8 cup black beans (already cooked or canned)
1
/8 cup chopped bell pepper and onion
(1/8 cup of both, not each)
¼ cup shredded, reduced fat cheddar or Monterey Jack
cheese
Chopped lettuce and tomatoes
1 tbsp each sour cream and guacamole
Place tortilla flat on a microwavable plate. Cover half of the
tortilla in a layer of cheese. Add black beans, pepper, and onion
evenly across the cheese. Cover veggies with another thin layer of
cheese. Fold other half of tortilla over. Microwave until cheese is
melted (maybe 1 - 1 ½ min). Remove from microwave and eat
with tomatoes, lettuce, sour cream, and guacamole. Note: for a
snack-sized quesadilla, use only a spoonful or two of each of the
fillings. Put the fillings and cheese in a 2 inch strip down the
center of the tortilla instead of across the entire half. Then fold
the tortilla up in thirds (or roll it) and microwave it (for maybe
40-45 seconds).
Apple Tuna Melt
Preparation Time: 15 minutes
Ease of Preparation: Easy
Cost: $1.27 per serving
Ingredients:
6 ounces canned light tuna (in water)
2 slices whole wheat bread
1 medium apple, thinly sliced
2 1-ounce slices reduced-fat cheddar cheese
1 Tablespoon mayonnaise
½ Tablespoon lemon juice
Combine tuna, mayonnaise, and lemon juice in a medium bowl.
Spread half of the tuna mixture on each slice of bread; top with
apple slices and cheese. Microwave until cheese is melted (about
2 minutes).
Yield: 2 servings
Nutrition Information: (per serving) 350 calories; 12g total fat
(4g saturated fat; 0g trans fat); 45mg cholesterol; 680mg
sodium; 25g total carbohydrate (4g dietary fiber); 33g protein;
% Daily Value: Vitamin A 6%, Vitamin C 8%, Calcium 30%,
Iron 10%
Source: www.eatingwell.com
-8-
Tuna Boat
Meal Planning: 1 ounce Whole Grain; 2/3 cup Vegetable; 3
ounces Meat; 1.5 tsp Oil
Total Time: 20 minutes
Ease of Preparation: Easy/Moderate
Cost: $1.53 per serving
Source: Share Our Strength - Operation Frontline,
www.shareourstrength.org
Ingredients:
2 large cucumbers
1 5-ounce can tuna in water
1 15.5-ounce can of white beans
2 green onions
1 lemon
2 Tablespoons canola or olive oil
½ teaspoon salt
¼ teaspoon ground black pepper
4 mini whole wheat pita pockets
Wash and cut cucumbers lengthwise. Scoop out the seeds with a
small spoon. Cut lemon in half and squeeze juice into a small
bowl. Discard seeds. Rinse and chop green onions. Drain the
tuna. Drain and rinse the beans in colander. Place beans in a
medium bowl and mash a little. Add lemon juice, green onions,
tuna, oil, salt and pepper to the mashed beans. Fill each
cucumber half or pita pocket with ¼ of the tuna mixture and
serve.
Yield: 4 servings, ½ cucumber and 6 oz filling each
Nutrition Analysis: (Per Serving) 300 calories; 9g fat (0.5g
saturated, 0g trans); 10mg cholesterol; 460mg sodium; 37g
carbohydrate (9g dietary fiber; 4g sugar); 20g protein;
% Daily Values: Vitamin A 20%; Vitamin C 70%; Calcium 8%;
Iron 20%
Mediterranean Veggie Wrap
Ingredients:
1 whole wheat tortilla
Hummus
Sliced cucumber
Sliced tomato
Red peppers (roasted/canned or fresh)
Shredded onion
Olives (any kind, optional)
Bean sprouts (optional)
Feta cheese
Spread the hummus in a strip down the middle of the tortilla.
Add veggies on the hummus. Sprinkle Feta cheese on top. Fold
the ends of the tortilla in, roll the tortilla up, and enjoy!
-9-
Apple and Nut Chicken Salad
Total Time: 15 minutes
Ease of Preparation: Easy
Ingredients:
10 ounces canned chicken breast, drained
2 cups apple, chopped (try granny smith apples)
1
/3 cup pecans, coarsely chopped
¼ cup light canola mayonnaise
¼ cup plain fat free yogurt
1
/8 tsp ground black pepper, or to taste
4 six-inch whole wheat pita pockets, cut in half
Pre-cut apples and drain canned chicken breast. Break up pecans
by chopping with knife or placing in sealed plastic sandwich bag
on counter and crushing with back of measuring cup. Mix
mayonnaise, yogurt and pepper in a large bowl. Add chicken,
apple, and pecans and mix well. Stuff into whole wheat pita
pocket and enjoy. (Note: if you don’t like pecans, try walnuts
instead.)
Food $ense Tips
How this recipe keeps money in your pockets: Chicken is the
most expensive ingredient, so the amount of chicken was reduced
and nuts were added in its place to save money while
supplementing protein. Nuts also provide fiber, plant nutrients
and heart healthy oils. Use any nut of your choice. Fruit was
then added to increase volume, satisfaction, and nutrition.
Replace apple with any fruit or vegetable of your choice.
This recipe costs $.25 less per serving than conventional
chicken salad, at only $1.75 per serving. Saving $.25 on two
nutritious meals for two people saves you $1 per day, which
amounts to a savings of $365 per year!
Source: recipe adapted from The Mom’s Guide to Meal Makeover:
Improving the way your family eats one meal at a time; by Janice
Newell Bissex, MS, RD and Liz Weiss, MS, RD
Yield: 4 servings
Nutrition Information: (per serving) 250 calories; 11g fat (2g
sat); 60mg cholesterol; 13g carbohydrate (2g dietary fiber; 9g
sugar); 24g protein; 340mg sodium.
% Daily Values: Vitamin B6 28%; Vitamin B12 12%; Selenium
29%; Iron 6%
Meal Planning Equivalents: 2.5 ounces Meat, ½ cup Fruit; 2
tsp Oil
- 10 -
Lemony Lentil Salad with Salmon
Total Time: 30 minutes
Ease of Preparation: easy
Cost: $1.93 per serving
Ingredients:
8 tsp lemon juice
1 tbsp dried dill or 3 tbsp chopped fresh dill
1 tsp Dijon mustard
Freshly ground pepper to taste
8 tsp canola or extra-virgin olive oil
½ medium red or green bell pepper, seeded and diced
½ cup diced cucumber
¼ cup finely chopped red onion
1 15.5-ounce can lentils, rinsed, or 1.5 cups cooked
brown or green lentils (see Tip)
1 7-ounce can salmon, drained and flaked, or 3/4 cup
flaked cooked salmon
3 mini whole wheat pitas
Whisk lemon juice, dill, mustard, salt and pepper in a large bowl.
Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils
and salmon; toss to coat. Serve with pitas.
Yield: 3 servings, 1 cup each
Tips: To cook lentils, place in a saucepan, cover with water and
bring to a boil. Reduce heat to a simmer and cook until just
tender, about 20 minutes for green lentils and 30 minutes for
brown. Drain and rinse under cold water. You can also
substitute your favorite bean for the lentils. For the best
presentation, flake the salmon with a fork, then stir gently
into the salad to keep it in chunks, not tiny bits.
Make Ahead Tip: Cover and refrigerate for up to 8 hours.
Nutrition Information: (per serving) 420 calories; 19g fat (2g
saturated, 0g trans); 45mg cholesterol; 490mg sodium; 40g
carbohydrate (11g fiber, 4g sugar); 25g protein;
% Daily Values: Vitamin A 15%, Vitamin C 50%, Calcium 15%,
Iron 30%
Source: modified from www.eatingwell.com
Microwave Pizza Bagels
Ingredients:
1 whole wheat bagel
4 tbsp tomato sauce
4 tbsp shredded reduced fat mozzarella cheese
1 tbsp chopped pepper, chopped onion, mushrooms or
other toppings
Cut bagel in half. Spread 2 spoonfuls of tomato sauce on each
half. Cover tomato sauce with 2 tbsp cheese on each half, or
more or less to taste. Add toppings to taste. (Hint: if making a
pizza bagel for small children who don’t like eating veggies, it
may help to hide small bits of pepper or onion under a solid layer
of cheese.) Microwave uncovered until cheese is melted (about
1—1 ½ min for both halves, 35-45 seconds for one half).
- 11 -
Salads
Salads are the classic healthy lunch and they
conveniently don’t typically require much cooking. But
on its own, a salad of just leafy greens may not be
enough to tide you over until dinner. It helps to add
some grains and protein. Almost any food that you can
think of can be added to a salad. The idea is to add
foods whose tastes match and whose nutritional values
compliment each other. You probably wouldn’t want to
add teriyaki chicken and tuna to the same salad, but
teriyaki chicken might go very well with some carrots
and peppers. You can add whatever you think will taste
good; the key is just to be creative!
Here are a couple recipes to get you started.
2 Tbsp water
2 Tbsp red wine vinegar
½ tsp sugar
1
/16 tsp salt
1
/8 tsp black pepper, or to taste
Chop vegetables and set aside in medium bowl. Open cans
of beans into strainer and rinse with water to remove brine.
Transfer beans into medium bowl. In small bowl, whisk
together oil, water, vinegar, sugar, salt and pepper. Toss
beans and vegetables with dressing.
Yield: 4 servings, approximately 1 ½ cups each
Nutritional Information: (Per serving) 270 calories; 9g fat (1g
sat; 0g trans); 0mg cholesterol; 360mg sodium; 38g
carbohydrate (12g dietary fiber; 6g sugar); 12g protein; %
Daily Values: vitamin A 110%; vitamin C 90%; calcium 8%;
iron 15%
Meal Planning Equivalents: 1½ oz meat equivalent; ½ cup
vegetables; 1½ tsp oil
Bean and Veggie Salad
Total Time: 15-20 minutes
Ease of Preparation: Easy
Ingredients:
2 15-ounce cans of beans (cannellini, kidney or garbanzo)
1 green bell pepper, chopped
2 medium carrots, peeled and chopped
1
/8 cup red onion, chopped
2 Tbsp canola or olive oil
To absorb plant form of iron (from beans) pair with a
good source of vitamin C such as bell pepper, brussel
sprouts, oranges, or kiwi. For a complete meal, enjoy
with whole grain, such as whole grain tortilla or pasta; and
non-starchy vegetable or fruit.
Source: Adapted from Eating Well Healthy In a Hurry
Cookbook
- 12 -
Southwestern Corn and Bean Salad
Ingredients:
1 15-oz can corn
or 1.75 cups frozen corn kernels, thawed
1 15-oz can black beans
1 cup red cabbage, chopped (see Tip)
½ large tomato, chopped
¼ cup red onion, chopped (optional)
3 Tbsp sunflower seeds, preferably roasted
Dressing:
1
/8 cup lime juice or juice of 1 lime
1 Tbsp olive oil or canola oil
1
/8 cup fresh cilantro, chopped (or to taste)
¼ teaspoon salt
Freshly ground pepper to taste
If using canned corn, drain and rinse in colander. If using frozen
corn, thaw in microwave. Place in large bowl. Drain and rinse
black beans. Place in large bowl and set aside. Chop cabbage,
tomato, and red onion and add to large bowl. Measure sunflower
seeds and add to large bowl. In a liquid measuring cup or small
bowl, whisk lime juice, oil, cilantro, salt and pepper. Add to the
vegetable mixture in large bowl. Toss to coat. Refrigerate until
ready to serve.
Nutritional Information: (per 2 cup serving) 470 calories; 15 g
fat (1.5 g sat, 8 g mono); 0 mg cholesterol; 70 g carbohydrate
(18 g dietary fiber); 19 g protein; 475 mg sodium;* 537 mg
potassium. % Daily Values: Vitamin A 20%; Vitamin C 70%
Calcium 10%; Iron 35%
* The salt in this recipe contributes 300 mg of sodium per
serving. Omit adding the salt if you need to decrease sodium
in foods.
Meal Planning Equivalents: 2 ounces whole grain (starchy
vegetable); 1 cup non-starchy vegetable; 3 ounces meats and
beans; 3 tsp oil
Tips: Cover and refrigerate for use within 1-2 days. For slightly
higher cost, convenient pre-shredded cabbage can be purchased
in bags, in the produce section of most supermarkets. This is a
complete meal, including a starchy vegetable for energy, nonstarchy vegetables for filling power, and beans for protein.
Source: www.eatingwell.com
- 13 -
Hot Meals
Dinner is probably the trickiest meal to prepare without
a stove or any appliances. But having a warm, homecooked meal each day is in fact considered healthy and
helps to build strong family connections. Many of the
foods that you are used to cooking on the stove can
actually be cooked in a microwave as well. You just
have to figure out how to convert from the
conventional cooking methods. Once you know how to
cook various foods in the microwave, the only thing left
is to combine them to make a healthy, nutritious meal.
Again, a combination of whole grains, veggies, and
some protein (although not necessarily meat) makes a
balanced meal.
Let’s start with instructions for cooking several
important parts of a meal in the microwave.
Microwaving Noodles
Place the noodles in the bottom of a bowl or other container.
Then fill the container with water so that the water level is just
above the noodles. (Note: The amount of water needed will
depend on the type of noodle and the shape of the container.)
Cook the noodles for several minutes or until tender. An
individual serving will probably be about 3-4 minutes. Multiple
servings may be more like 8-10 minutes or longer, depending on
the amount.
Steaming Vegetables
Put the vegetables in a covered container with just enough water
to cover the bottom half of the vegetables, then heat it in the
microwave for several minutes until the vegetable are tender.
Times will vary depending on the microwave and depending on
how well-cooked you like your veggies. This method can be used
for most vegetables, such as broccoli, carrots, green beans, and
artichokes. Spinach can also be cooked in a similar way, but if it is
going to be added to another food, it is better to cook in the food
than separately because it cooks very easily.
Microwaving Potatoes
Wash whole baking potatoes to remove dirt. Pierce holes in the
side of the potato with a fork. Place on a microwave-safe plate,
cover with waxed paper or a paper towel and heat on high for
about 5-10 minutes until tender. When heating more than one
potato at once, cooking times may be longer. Slice potato in half,
and serve with dinner. For a more filling dish, add toppings such
as cottage cheese, cheddar cheese, sour cream, chives, onions,
chopped bell peppers, and chopped broccoli. A baked potato
with lots of toppings can also be a delicious lunch, if eaten with a
bowl of soup or a salad.
- 14 -
Microwaving Rice
There are three things to keep in mind when cooking rice in the
microwave:
1) The container—make sure that the container is
microwavable AND BIG ENOUGH TO FIT THE
EXPANDED RICE ONCE IT IS COOKED. A good
guideline is to expect the rice to expand to 3 times the
uncooked size.
2) The medium—what you cook the rice in can make a big
difference in your meal. Rice is typically cooked in water,
sometimes with a small amount of salt. However, you can
also cook rice in chicken or beef stock to give it flavor.
This may be a tasty option for vegetable rice dishes in
particular.
3) Cooking time—how long you cook the rice for will vary
from microwave to microwave and with different types of
rice. If you have never made this kind of rice before, it is
best to cook it a little at a time to test it so that you don’t
overcook it.
Directions: Put 1 part rice and 2 parts water (eg. 2 cups rice, 4
cups water) in a microwave-safe container that will hold the
cooked rice. For brown rice, 3 parts water for 1 part rice may be
necessary. Cook in microwave until soft and then leave in
microwave to cool. It is important to actually leave the rice in the
microwave to cook for several minutes because it completes the
cooking process. NOTE: Cooking times will vary significantly
depending on the power of the microwave, the type of rice, and
the amount of rice. You will have to find the right time for your
rice by trial and error. In order to not overcook the rice, try
cooking it for less time than suggested, and then putting it in for
another minute or two at a time, based on how close to being
done it is. For 1 cup of white rice, try cooking for about 15
minutes (start with about 10 min), for ½ cup, try 8-9 minutes
(start with 6). For 1 cup of brown rice, try cooking for 25 minutes
(start with about 20 min).
Here are some recipes for dinners cooked in the
microwave to try out.
Microwave Quesadillas
Ingredients:
1 whole wheat tortilla
1
/8 cup black beans (already cooked or canned)
1
/8 cup chopped bell pepper and onion
(1/8 cup of both, not each)
¼ cup shredded, reduced fat cheddar or Monterey Jack
cheese
Chopped lettuce and tomatoes
1 tbsp each sour cream and guacamole
Place tortilla flat on a microwavable plate. Cover half of the
tortilla in a layer of cheese. Add black beans, pepper, and onion
evenly across the cheese. Cover veggies with another thin layer of
cheese. Fold other half of tortilla over. Microwave until cheese is
melted (maybe 1 - 1 ½ min). Remove from microwave and eat
with tomatoes, lettuce, sour cream, and guacamole. Note: for a
snack-sized quesadilla, use only a spoonful or two of each of the
fillings. Put the fillings and cheese in a 2 inch strip down the
center of the tortilla instead of across the entire half. Then fold
the tortilla up in thirds (or roll it) and microwave it (for maybe
40-45 seconds).
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Salmon with Orange-Mustard Sauce
Rice with Veggies Dinner
Ingredients:
1 bag (6 oz) baby spinach
1 package (8 oz) sliced mushrooms
2 scallions, thinly sliced
4 skinless salmon filets (3 oz each)
Ground pepper
2 tablespoons Dijon mustard, preferably whole-grain
2 tablespoons orange juice
2 cups prepared brown rice
Ingredients:
2 cups brown rice
6 cups chicken stock for extra flavor (optional)
½ cup mushrooms
½ cup peas
2-3 large carrots
1 bell pepper
½ onion
1 chopped/cut broccoli
4 cloves garlic
¼ cup soy sauce
2 tbsp brown sugar
In a 9 x 13 inch microwaveable dish, combine spinach,
mushrooms, and scallions. Place salmon filets on top. Sprinkle
with freshly ground pepper. In a small bowl stir together mustard
and orange juice. Spoon sauce over top of salmon filets.
Microwave on high 10 minutes or until salmon is cooked through
and spinach has wilted. Serve salmon over vegetables with
brown rice.
Yield: 4 servings
Nutritional Information: (per serving) 250 calories; 4.5 g fat
(0.5 g sat); 50 mg cholesterol; 30 g carbohydrate; 24 g
protein; 5 g fiber; 240 mg sodium
Prepare rice in chicken stock as described in the Microwaving
Rice section. In a microwavable dish (separate from the rice),
combine the vegetables. Add water to the vegetables and steam
according to the Steaming Vegetables section. (Hint: for best
results, steam vegetables separately, because they will each have a
different cooking time. This will take much longer, however.) Mix
soy sauce and brown sugar in a small bowl. Combine rice,
vegetables, and sauce in a large bowl (or on individual plates) and
serve.
Yield: 4 serving
% Daily Values: Calcium 6%, Iron 15%, Vitamin C
20%, Vitamin A 35%
Source: Sargent College, BU Nutrition and Fitness College.
www.bu.edu/nfc
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Cheesy Broccoli Potato Mash
Total Time: 30 minutes
Ease of Preparation: Easy
Ingredients:
½ pound Yukon Gold potatoes, cut into wedges
6 ounce weight broccoli crowns or cauliflower, chopped
(about 2 cups)
½ cup shredded reduced fat cheddar cheese
¼ cup nonfat milk, heated
¼ teaspoon salt
Freshly ground pepper to taste
Nutrition Information: (Per serving) 120 calories; 1.5 g fat (1 g
sat, 0 g trans); 5 mg cholesterol; 18 g carbohydrate (2 g fiber);
8 g protein; 340 mg sodium;
Daily Values: Vitamin C 60%, Vitamin A 2%, Calcium 10%,
Iron 4%
Source: adapted from www.eatingwell.com
Place potatoes on a microwavable plate, cover, and microwave
until soft (see Microwaving Potatoes section). Separately, steam
the broccoli/cauliflower until particularly soft (see Steaming
Vegetables section). Put broccoli/cauliflower and potatoes in a
large bowl and mash coarsely with a potato masher. (A large
serving fork can be substituted.) Add cheese, milk, salt, and
pepper and continue mashing to desired consistency.
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