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19
MICROWAVE OVEN OPERATION
Dinner
3 FIESTA CHILI
Place in a 3-quart
(3 L)
casserole dish:
1
1
/
4
lb
(.6 kg)
ground turkey
1
/
2
cup
(75 g)
diced onions
1
/
2
cup
(75 g)
diced red pepper
Break up turkey and stir in onions and red pepper. Cover. Touch
DINNER, number 3 to select
Fiesta Chili
and then touch START/
QUICK ON.
At pause, drain and add:
8-oz
(230 g)
chunky salsa
11-oz can
(310 g)
Mexican corn, drained
15-oz can
(425 g)
chili with beans
1 to 3 tsp
(5–15 ml)
chili powder
Stir together well. Cover. Touch START/QUICK ON.
At end, stir well. Serve over cooked rice or nacho chips. Top
with 2 cups
(180 g)
shredded monterey jack or cheddar cheese.
Makes 6 servings.
4 GLAZED SALMON
Combine:
1
/
4
cup
(60 ml)
orange juice concentrate
2 Tbsp
(30 ml)
honey mustard
1 Tbsp
(15 ml)
grated fresh ginger or 2 tsp
(10 ml)
ground ginger
Place in 7"
x 11"
(178 x 279)
glass casserole dish:
1
1
/
2
lb
(.7 kg)
salmon fillet
Drizzle half of orange mixture over top of salmon. Cover with
plastic wrap. Touch DINNER and 4 to select
Glazed Salmon
,
then touch START/QUICK ON.
At pause, place around edge of salmon:
3 cups
(450 g)
broccoli flowerets
1 red pepper, cut into thin strips
Drizzle remaining orange mixture over vegetables. Top all with
2 Tbsp
(30 ml)
toasted sesame seeds. Touch START/QUICK ON.
At end, let stand for 3–5 minutes, covered. Serve with buttered
rice, pasta or potatoes garnished with parsley.
Makes 6 servings.
5 HEALTHY FRITTATA
Place in 9"
(229)
greased pie plate:
1
/
2
lb
(230 g)
mushrooms, sliced
3
/
4
cup
(110 g)
chopped onion
1 Tbsp
(15 ml)
minced garlic
1
/
4
lb
(115 g)
chopped low-fat smoked sausage
Cover with plastic wrap. Touch DINNER, number 5 to select
Healthy Frittata
and then touch START/QUICK ON.
At pause, drain and set aside.
In a medium bowl, combine and stir together well:
3 large eggs
1
/
2
cup
(120 ml)
nonfat sour cream
1 Tbsp
(15 ml)
dijon mustard
1
/
2
tsp
(2 ml)
salt
1
/
8
tsp
(.5 ml)
pepper
Add and stir together:
5 oz
(140 g)
frozen chopped spinach, thawed and squeezed dry
1 cup
(90 g)
shredded Swiss cheese
Pour mixture in bowl over top of mushroom, onion and sausage
mixture. Mix together carefully. Do not cover. Touch START/
QUICK ON.
At end, remove from oven and allow to stand for 3 to 5 minutes.
Serve with tossed salad and sliced tomatoes for brunch.
Makes 6 servings.
