Food Safety

Cooking Without

A Kitchen

When you dont have a kitchen you

are not limited to TV dinners and
pre-packaged meals. Use this book
to start cooking food in your

microwave or coffee maker.

1. Clean. Wash hands and surfaces often

2. Separate raw meats from other foods
3. Cook to the right temperature, above
140 degrees
4. Chill. Refrigerate foods promptly. Cool

to below 40 degrees within 2 hours.

Table of Contents
Cooking with a Microwave
Oatmeal
Eggs
French Toast
Bean Quesadillas
Chicken Fajitas
Pasta & Sauce
Cheesy Rice Casserole

Soup
Vegetables

Cooking with a Coffee Maker

Steam in the Basket
Boil in the Carafe
Grill on the Burner

Kitchen Hints
Measurements & Abbreviations

Cold Food Storage

Keep food cold without a refrigerator

Cooking with a
Microwave

Oatmeal

Microwave Tips

Perfect for breakfast or any meal

Containers

Use only glass, ceramic, or plastic containers

Measure out oats and water according to

that have been labeled microwave-safe

package instructions in a bowl or mug.

Never use metal containers, aluminum foil, or

Microwave on high for 1-2 minutes until

Styrofoam

oats reach desired consistency, stirring

Power Settings

once.

Tender foods with more moisture like

ground beef, poultry, vegetables, and fruit

Optional add-ins: raisins, nuts, or peanut

are best cooked on high

Eggs, cheese, and solid cuts of meat are best

cooked on a lower power

butter

Covering & Turning

For steaming, cover with plastic wrap

For dry cooking, cover with a paper towel

Turn foods halfway through cooking times to

cook food evenly

Soups should be stirred at least once during

cooking for even heating

Pumpkin Oatmeal

Scrambled Eggs

Ingredients

Ingredients

1 cup quick-cooking oats, cup milk (or water),

Eggs

cup canned pumpkin

Directions

1. Crack eggs in a microwave-safe bowl

Directions
1. Mix oats and milk in a microwave-safe bowl

2. Beat eggs with a fork

3. Add more milk or oats to achieve the desired

4. Return to microwave and cook until eggs are

2. Cook on high for 1-2 minutes, stirring once

consistency, and cook for another 30 seconds

4. Stir in pumpkin puree and enjoy

3. Microwave on high for 1 minute, stir

completely set, about 1 minutes longer

Optional add-ins: milk, veggies, cheese

Optional add-ins: cinnamon or nutmeg

Omelet

Egg Stuffed Pepper

Ingredients
2 eggs, cheese, diced peppers, onions, spinach,
or other vegetables, salt and pepper to taste,
cooking spray

Directions

1. Combine eggs, cheese, veggies, salt and

pepper in a microwave-safe mug or bowl
coated with non-stick spray or butter

2. Microwave on high for 1 minute, then stir

3. Return to microwave and cook until eggs are

completely set (1 1 minutes longer)

4. Sprinkle cheese on top and enjoy

Ingredients

2 eggs, milk, bell pepper

Directions

1. Cut open the top of the bell pepper around the

stem

2. Put the pepper in the microwave on low power

for a few minutes

3. Beat two eggs in a bowl or mug and add a dash

of milk

4. Pour egg mixture into the pepper

5. Cook on low for about 3 minutes, then test if
the egg is done with a fork

Optional add-ins: seasoning and cheese

French Toast

Bean Quesadilla

Ingredients

Ingredients

1-2 slices of Bread, Butter, 1 Egg, 3 Tbs Milk

1 can beans (black or pinto work best), drained

Directions
1. Cut or tear 1-2 slices of bread into cubes

2. Butter the mug by rubbing a pat of butter

around or melting the butter in the microwave

and sloshing it around

3. Place the bread cubes in the mug

4. In a separate mug, mix the egg and add 3 Tbs
of milk

5. Pour the mixture into the cup with bread and

and rinsed, 4 eight-inch tortillas, cup cheese

Directions
1. Spoon a quarter of the beans onto one half or
each of the tortillas.

2. Top the beans with the cheese and fold the

tortilla in half

3. Microwave each tortilla on high for 1 minutes

or until the cheese melts

4. Slice into wedges and add toppings as desired

wait a minute for it to soak all the way down

6. Microwave for 1 minute, then add ten seconds

at a time until it is cooked to your liking

Optional add-in: cinnamon

Optional add-ins: salsa, sour cream, bell peppers,

onions, spinach, or chicken

Chicken Fajitas

Pasta & Sauce

Ingredients

Ingredients

Green and red bell peppers, onions, chicken

Pasta of choice, sauce (marinara/tomato, whites

Directions

1. Cut peppers and onions into thin strips and

thrown them in a microwave safe dish

2. Take either a package of chicken tenders or cut

4 chicken breasts in long strips

3. Cover dish and put in microwave for 10 minutes

on high

sauce, or pesto)

Directions
1. Boil water in a microwave-safe bowl

2. Add pasta to boiling water and put back into the

microwave

3. Heat for cooking time written on package

4. Drain water from pasta

4. Check if chicken is done, then enjoy

5. Heat pasta sauce in microwave and add on top

Optional add-ins: fajita seasonings, salsa, sour

cream, or beans

of pasta
Optional add-ins: frozen vegetables, chicken, meat

Cheesy Rice Casserole

Vegetable Soup

Ingredients

Ingredients

1 cup white rice (uncooked), 2 cups water, 8 oz

1 can ready-to-serve minestrone soup, 1 package

and rinsed), salt and pepper to taste

can whole kernel corn (drained), 1 can black beans

cheese, cup milk, canned green beans (drained

Directions

1. In a microwave-safe bowl, combine the water,

frozen mixed vegetables or 1 can vegetables, 1

(rinsed and drained), 1 can diced tomatoes

Directions

rice, cheese, and milk. Mix well

1. Combine all ingredients in a large microwave-

minutes until most of the liquid is absorbed.

2. Cover and microwave on high for 8-10 minutes,

2. Cook covered on medium-high for 15-20

3. Stir every 5 minutes

4. Add vegetables and stir

5. Let the dish sit covered, for 5 minutes for

safe bowl

stirring twice

Optional add-ins: canned chicken, herbs or spices

remaining liquid to be absorbed

Optional add-ins: canned tuna or chicken, other
canned or frozen vegetables (carrots, corn, peas,

mixed veggies), garlic powder, parmesan cheese,

or top with almonds

Lentil Soup

Baked Potato

Ingredients

Ingredients

Lentils, 2 potatoes (chopped into bite size chunks),

Potato

1 can tomatoes, frozen peas, 1 can chicken stock

Directions

2 sticks of celery (chopped), 1 pepper (chopped),

1. Wash the potato, then poke it a few times

Directions

1. Pour chicken stock over the lentils and heat in

microwave until boiling, stopping to stir every
so often

2. Add the potatoes, peas, and can of tomatoes

3. Heat until vegetables are soft

with a fork

2. Wrap the potato in a paper towel and

microwave it for a few minutes

3. Potato will be done when you can easily poke

the fork past the center
Optional add-ins: sour cream, can diced tomatoes,
can black beans, salsa can also use sweet potato

Mashed Sweet Potato

Steamed Vegetables

Ingredients

Ingredients

2 sweet potatoes, 2 Tbs plain yogurt, sour cream,

Any vegetable: carrots, broccoli, asparagus, green

or milk

beans, peas, or bell peppers

*Can use fresh or frozen vegetables

Directions
1. Wash Sweet potato, then poke the sweet potato

Directions

2. Microwave on high for 4-5 minutes, or until soft

2. Place them in one layer in a microwave-safe

3. Scoop out the pulp into a bowl and mash the

3. Add a little water to the bottom of the bowl or

skins with a fork 3-4 times

and easily pierced with a fork

pulp

4. Stir in the yogurt, sour cream, or milk

5. Microwave on high for 1-2 minutes

Regular potato can be used in place of sweet

potato

1. Wash vegetables and cut into equal size pieces

bowl or dish with sides

dish and cover with plastic wrap or a

microwave-safe cover

4. Microwave for 2 minutes, then test the

vegetable for softness, and rotate or flip if
necessary

5. Cook again for 4 minutes

6. Continue alternating sides and cooking for 1

minute per side until the vegetable can easily be

pierced with a fork

Corn on the Cob

Eggplant

Ingredients

Ingredients

Fresh corn, still in their husks

1 eggplant, juice from 1 lemon,

oil, salt and pepper

Directions

1. Cut off the stalk end of the corn, then the other
end and pull the major part of the husk out or
cut it off

2. Place in the microwave (still in husk)

3. Cook for 4 minutes

4. Wait to let the corn cool for about one minute

before taking out of microwave

5. Remove the husks and silks, then enjoy

Directions
1. Pierce the eggplant several times and several
places with a fork

2. Place the whole eggplant (do not cut it) on a

plate and put it in the microwave for 7 minutes

on high power

3. Turn the eggplant on the plate and put it back in

the microwave for 3 minutes

4. When the eggplant is done, let it cool a bit and

take the stem-end off and cut it in half

5. Add the olive oil, lemon juice, salt and pepper

Optional add-ins: top with basil or cottage cheese

Kale Chips
Basket

Ingredients
bunch of kale, 1 Tbs oil

Directions

1. Remove the stems from the kale and tear leaves

into 2-inch pieces

2. Wash and dry kale then toss with 1 Tbs oil in a

Carafe

large bowl

3. Spread in a single layer on a microwave-safe

plate and season as desired (salt, garlic powder)

4. Microwave for 2-3 minutes

Burner

5. If leaves are crispy, transfer to serving bowl if

not, microwave in 30 second increments until
crispy

Cooking with a
Coffee Maker

Steamed Vegetables
Tips

Ingredients
Vegetables: frozen or steamed

Directions
Steam in the basket
Boil in the carafe

1. Place vegetables in filter basket of the coffee

maker

2. Run six cups of water through the coffee maker

until the vegetables are tender

Grill on the burner

Oatmeal

Rice

Ingredients

Ingredients

2 packets of instant oatmeal and water

cup of instant rice per person

Directions

Directions

2. Pour 1 cup of water into the coffee maker, turn

2. Run the appropriate amount of water (check the

1. Put the oatmeal into the carafe

on the machine, and the oatmeal will be ready in
about 5 minutes depending on the coffee maker
Optional add-ins: individual packets of honey,

individual packet of jam into carafe or herbal tea

1. Put rice in the carafe

package for instructions) through the coffee
maker

3. Leave the machine turned on for 5-10 minutes

until the rice is fully cooked

bag into the filter basket

Hard-boiled Eggs

Split Pea Soup

Ingredients

Ingredients

Eggs

2 cups split peas (one 16oz bag), 4 cups chicken

or vegetable broth or water, 1 can carrots, 1

Directions
1. Heat 4 cups of water, let it drip into the pot
2. Pour the water through the reservoir again

3. Gently put the eggs into the super heated water

4. Put the pot back on the burner with a lid and
cook for 30-40 minutes

pound canned ham, ground pepper, tsp dry

minced onions (optional)

Directions
1. First insulate the pot by wrapping the coffee
pot with a double layer of aluminum foil. Do
not cover the bottom.

5. Once eggs are cooled, crack eggs

2. Add the peas, broth or water, and pepper to

Spice It Up Make Egg Salad

3. Put a double layer of foil on top of the pot

Chop or mash with a fork 3 hard-boiled eggs and

add 3 Tbs relish, 2 Tbs mayo or salad dressing, 1
squirt mustard, salt and pepper

the pot and stir

and put the pot on the burner

4. After 10 minutes, stir

5. Then stir every hour bringing up the peas

from the bottom

6. Cook for about 2 hours, add carrots and stir

well bringing up the peas from the bottom

Clam Chowder
7. Cook for about 2 hours more until split peas are

Dont have clams? This makes a great potato soup

done to your liking

8. Cut the ham into chunks and add to pot you

Ingredients

may not be able to fit it all into the pot

2 (12oz) cans evaporated milk, 1 package dry

9. Cook until hot

hash-brown potatoes, 1 package fully cooked

bacon, tsp dried onion granules, 1 tbs butter

Enjoy with crackers or bread

(optional), 1 can (6.5oz) chopped clams in juice,

salt and pepper

Directions
1. Insulate the pot by wrapping the coffee pot
with a double layer of aluminum foil. Do not
cover the bottom

2. Add 2 cups of water to the coffee maker and

let it drip into the pot to warm it.

3. Put a lid on the pot or a double pay of foil

over the top

4. After a few minutes, pour out the water

5. Add all the ingredients except the clams into
the pot

Lemon Pepper Chicken

6. Stir everything then put the foil or lid back on

Ingredients

the top.

1-2 thawed chicken breast, milk, butter, potato

7. Put the pot on the burner and stir after about

flakes or instant mash potatoes

10 minutes

8. After 30 minutes add clam juice, but dont add

Directions

the clams yet

1. Placed chicken breast in the coffee maker

9. Heat for 50-60 minutes total, then add clams

2. Add enough water to cover about of the

right before you are ready to eat

chicken

3. Sprinkle with lemon pepper seasoning

4. Cover with lid then turn on the coffee maker

Optional add-ins: 1 can corn, 1 can green beans,

and cook about 15 minutes per side

frozen peas

5. Add milk and butter to remaining liquid, allow

to heat for about 1 minute

6. Add potato flakes/instant mash potatoes for

a quick side of mashed potatoes

Grilled Cheese
Sandwich

Fried Eggs
Ingredients
Eggs and a small pan or something to cook with on
top of the burner

Ingredients
2 slices bread, cheese

Directions
1. Heat the small pan on the coffee maker burner

Directions

1. Use the coffee pot burner to grill the

sandwich just like you would on the stovetop
Optional add-ins: tomato, sliced deli meat

for about 5 minutes

2. Crack egg and put on the pan

3. Cover with a lid or aluminum foil

4. Cook about 7 minutes, then test for your liking

Scrambled Eggs

Kitchen Abbreviations

Ingredients
Eggs and a small pan or something to cook with
on top of the burner

Abbreviation

Stands for

tsp or t teaspoon
Tbs or T tablespoon
C cup

Directions
1. Put oil or butter on the small pan and let it heat
up for about 5 minutes

pt pint
Qt quart
fl fluid

2. Add eggs to pan and put a lid on it

3. Leave it covered for the first 5 minutes

4. Afterwards, check it and stir every 3 minutes

oz ounce
lb or # pound
Gal gallon
pkg or pk package
Hr hour
Min minute
Doz dozen
F degrees

Fahrenheit

Kitchen Measurements
1 Tbs

3 tsp

1 fl oz

2 Tbs

cup

4 Tbs

cup

5 Tbs + 1 tsp

cup

8 Tbs

cup

10 Tbs + 2 tsp

cup

12 Tbs

1 cup

16 Tbs

8 fl oz

1 cup

1 pint

2 cups

1 quart

2 pints

4 cups

1 quart

1 gallon

4 quarts

16 oz

1 lb

1/3

2/3

How to keep food

cold without a
Refrigerator

Fill a cooler, sink, bathtub, or clean

trash can with ice keep food fully
covered by the ice
Store food in a covered container
outside when its cold, below 40

degrees and not in direct sunlight

Want More Information?

Cookingmatters.org

Created by Kirsti Troyer

Keene State Dietetic Internship, 2015

References

www.food.com/college-dorm-cooking-microwave
www.tasteofhome.com

www.studentrecipes.com
www.foodbankwma.org

www.cookingwithyourcoffeemaker.com