VEGETABLES
Vegetable Medley, serves 4 as a side dish or 2 as a meal
2 large carrots, cut into 1 inch pieces
1 large baking potato, diced
1 medium red onion, thinly sliced
4 cloves of garlic, peeled
2 stalks celery, cut into 1 inch pieces
2 tablespoons olive oil
salt and pepper to taste
Place everything in a 2 quart microwave dish, cover and cook
with sensor or microwave on high power for about 10 minutes
or until the carrots are tender.
Stewed Peppers, serves 4
1 large red bell pepper, cored and cut into 1 inch strips
1 large green bell pepper, cored and cut into 1 inch
strips
1 medium red onion, thinly sliced
2 cloves garlic, smashed
1 cup prepared salsa
2 tablespoons olive oil
salt and pepper to taste
Place everything in a 2 quart microwave dish, cover and cook
with sensor or microwave on high power for about 12 minutes
or until the peppers are very soft.
RICE
Spanish Rice, serves 4
1
/
2
pound lean ground beef or smoke sausage
1 medium green bell pepper, cored and chopped
1 small yellow onion, chopped
1 cup instant rice
1 can (14 ounces) stewed tomatoes
1 teaspoon chili powder
Place the meat, pepper, onion in a 2 quart microwave dish
and microwave 2 minutes on high power. Drain off the fat. Stir
in the other ingredients, cover and cook on sensor.
CASSEROLE
Macaroni and Cheese, serves 4
4 ounces macaroni noodles, cooked as directed on package
1 cup shredded cheddar cheese
1 large egg
2
/
3
cup milk
2 ounces canned, diced pimentos
salt, pepper to taste
cayenne pepper to taste, optional
Mix the egg with the milk and blend with the other ingredients
in a 2 quart microwave dish. Cover and cook on sensor.
Ground Beef and Noodle Casserole, serves 4
5 ounces egg noodles, cooked according to package
directions
1 pound lean ground beef, cooked and drained
2 cups cooked chopped broccoli, either fresh OR 10
ounces cooked peas
1 can (10
3
/
4
ounces) cheddar cheese soup
salt and pepper to taste
2 ounces canned pimentos, optional
Mix everything in a 2 quart casserole, cover and cook on
sensor.
Shepherd’s Pie, serves 4
1 pound ground beef, lamb or turkey, cooked and drained
1 package frozen, cut green beans, defrosted or equal
amount of cooked green beans
1 can, (10 ounces) condensed cream of mushroom soup
2 cups instant mashed potatoes prepared as directed on
package or equal amount of leftover mashed potatoes
4 tablespoons butter melted
salt and pepper to taste
Spread the beans over the bottom of a 1
1
/
2
quart microwave
dish. Mix the meat with the soup and season with salt and
pepper. Spread this mixture over the beans and spread the
potatoes over the meat. Drizzle the butter over the top of the
casserole and cook on sensor or microwave on medium
power for about 8 minutes or to an internal temperature of 180
degrees.
Chicken and Spaghetti Casserole, serves 2
2 boneless chicken breasts, cooked and diced
1 pound spaghetti or other noodles of choice, cooked as
directed on package
1 can (14 ounces) creamed corn
1 can (14 ounce) stewed tomatoes
1 cup frozen peas, defrosted
1 cup shredded mozzarella cheese
Mix the first 5 ingredients in a 2 quart microwave dish and
spread the cheese over the top. Cover and cook on sensor or
microwave on medium power for 10 minutes or to an internal
temperature of 180 degrees.
FISH, SEAFOOD
Poached Salmon, serves 4
1
/
2
cup dry white wine
1
/
2
cup bottled clam juice
4 sprigs fresh dill weed or 1 tablespoon dried dill weed
6 pepper corns
4 small salmon steaks, about 4 ounces each lemon slices
In a shallow 2 quart microwave dish place the first 5
ingredients, cover and microwave on high power 3 minutes.
Add the salmon, recover and cook on sensor or microwave
on high power for 3-4 minutes or until the cooked and the
internal temperature is about 160 degrees.
Cook using Sensor Cook
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