PRE 5 E N T 5

SO TASTY MEALS You

CAN NUKE IN No TIME

DAVID JOACHIM
AND THE EDITORS OF a
AUT H 0 R S 0 F THE B EST· S EL LIN G

I [ A MAN, A CAN, A PLAN™

Montion of specific companies, organizations, or authorities in this book does not imply endorsement by
tho author or publisher, nor does mention of specific companies, organizations, or authorities imply th t
they endorse this book, its author, or the publisher.
Product information given in this book was accurate at the time it went to press.

@ 2004 by Rodale Inc.

Front-cover photographs: Siammin' Sloppy Joes (page 4)

Back-cover photographs: Teriyaki Beef with B roccoli (page I)

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the publisher.
.
Beef . . · .. .. 1
A Man, a Can, a Plan is a trademark and Men's Health is a registered trademark of Rodale Inc. Chicken · .. . .6
Printed in Mexico
0, @.
Pork .. ..
. . .11
.
Rodale Inc. makes every effort to use acid-free recycled paper

Contributing Writer: Eric Metcalf

Fish . . . .16
Nutrition Consulting and Analysis: Kathleen Hanuschak, R. D.
Cover and Book Designer: Christopher Rhoads
Food Photographer: Mitch Mandel/Rodale Images
..
Turkey . . .23
Food Stylist: Melissa DeMayo
·
Beans . . . . .28
Library of Congress Cataloging-in-Publication D ata

Joachim , David.
·
Veggies . . .34
A man, a can, a microwave: 50 tasty meals you can nuke in no time
David Joachim and the editors of Men's health.
I Chocolate .. 39
p. cm.
At head of title: Men's health presents.
ISBN 1- 57954- B92-X hardcover
I. Microwave cookery. 2 . Cookery (Canned foods) I. Men's health
(Magazine) II. Title.
TXB32.J63 2004
641.5'B82-dc22 2003025479

Distributed to the book trade by St. Martin's Press

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 .. HOW TO MAKE IT: Put the milk and
bread in a bowl until the bread is satu-
rated. Break up the bread, then add
everything but the sloppy joe sauce.
5-oz can fat-free Add half of the sloppy joe sauce (Y4 can)
evaporated milk and mix just until the meat holds to-
gether. Pack loosely into an B" X 4"
microwave-safe loaf pan, rounding the
top a little. Nuke for 12 to 15 minutes, or
+ until the meat is still pink only in the
middle (registering about 140°F on an
instant-read thermometer). Spread the
other Y4 can sloppy joe sauce over top.
Nuke for 2 to 3 minutes, or until the
rJ2 Ib extra-lean
ground beef
sauce gets hot. Set aside for 5 minutes
to finish cooking. (The temperature of
the meat will continue to rise another
100 to 15°F.) Slice and serve.
+
.. MAKES 8 SERVINGS.
.. Per serving: 212 calories, 9 g fat (38% of
calories), 3 g saturated fat, 21 g protein, 11
g carbs, 1 g fiber, 463 mg sodium
.l2 15-oz can sloppy .. Extra credit: Serve with a side of
joe sauce Herbacious Taters (page 38).
Why the Beav Never
Microwaved
Only the most extreme kitchen gear-
heads bought the first model of micro-
wave back in 1947. Intended for
restaurant use, it was the size of a re-
Also: 2 slices bread, crusts removed;.l2 cup frigerator, cost about $3,000, and had
finely chopped onion; I beaten egg; 2 tsp brown to be connected to water pipes for
mustard;.l2 tsp salt;~ tsp ground black pepper cooling. These days, about $1,000 will
buy you a top- of- the-line microwave
that installs above your stovetop and
has loads of bells and whistles. Or you
can pick up a dorm- size, no-frills
model for only about $40.
.. HOW TO MAKE IT: Cut off the tops of
the peppers and rip out and discard the
4 fat green bell
core, including seeds and membranes.
peppers
Chop enough of the pepper tops to equal
about!4 cup. Stand the whole peppers
+
upright in an 8" X 8" microwave-safe
dish. Add 2 Tbsp water, cover tightly
with plastic wrap, and nuke for 3 to 5
minutes, or until the peppers soften.
%Ib extra-lean
ground beef
Move the peppers onto a plate and pour
the water out of the dish. Put the onion,
garlic, chopped pepper, and oil in the
dish and stir until the veggies are good
and greasy. Nuke for 3 to 5 minutes, or
+ until soft. Stir in the beef and nuke for
2 to 3 minutes, stirring a few times, until
the meat is just browned around the
edges. Stir in the rice (without the sea-
7-oz box Spanish soning pack) and nuke for 2 to 3 min-
rice mix utes. Stir in the seasoning pack,
tomatoes (With juice), and I cup water.
Cover tightly with plastic wrap and
+
nuke for 15 to 18 minutes, or until the
rice is tender. Stuff the peppers with
the meat mixture, mounding the tops.
Put the stuffed peppers back in the dish
14-oz can petite- and pour the tomato sauce over the
cut Italian-style tops. Nuke, uncovered, for 2 to 3 min-
diced tomatoes utes, or until the sauce is hot.
.. MAKES 6 SERVINGS.
• Per serving: 271 calories, 7 g fat (23% of
calories), 2 g saturated fat, 17 g protein,
36 g carbs, 4 g fiber, 921 mg sodium
Also: .l2 cup chopped onion, 2 minced garlic
cloves, 2 tsp olive oil, 8-oz can Italian-style
tomato sauce
 Also: I cup
chopped onion, ~ HOW TO MAKE IT: Dump everything
2 tsp vegetable but the meatballs into a Iy'!-quart
15-oz can sloppy

+ + oil, 2 minced
garlic cloves,
I tsp chili powder,
I tsp dried
joe sauce
microwave-safe dish (an 8" X 8" dish
works well). Stir in the frozen meat-
balls, cover tightly with plastic wrap,

+
oregano,Jg tsp and nuke for 12 to 14 minutes, stirring
lib extra-lean 15-0l can 6-0l can sliced 8 whole wheat ground black a few times, until the meatballs are
ground beef barbecue sloppy mushrooms, drained hamburger buns pepper heated through.
joe sauce and finely chopped
~ MAKES 10 SERVINGS.
~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir the onion with the oil 8-oz can crushed ~ Per serving: 136 calories, 8 g fat (37% of
until good and greasy. Nuke for 4 to 6 minutes, or until soft. Add the beef, garlic, pineapple, drained
chili powder, oregano, and pepper. Nuke for 4 to 6 minutes, stirring and breaking calories), 4 g saturated fat, 5 g protein,
up the meat a few times, until there are almost no pink meat morsels. Stir in the 12 g carbs, 2 g fiber, 451 mg sodium
sloppy joe sauce and mushrooms. Nuke for 8 to 10 minutes, or until the mixture
is thick enough to mound on a bun . Think Globally,
Then get a bun and mound away.
Nuke Locally
~ MAKES 8 SLOPPY JOES.
2 Tbsp light Your microwave is the most energy-
~ Per sloppy joe: 261 calories, 8 g fat (28% efficient cooking appliance in your
teriyaki sauce
of calories), 2 g saturated fat, 17 g protein, kitchen. To prove it, the American
32 g carbs, 6 g fiber, 651 mg sodium Council for an Energy-Efficient
Economy (ACEEE) cooked a single type
Rapid Reuben of casserole every which way. In a typ-
ical electric oven, the casserole used
2 kilowan hours (kwh) of energy; in a
lib frozen microwave, the casserole used only
Also:
J2 8-0l precooked lean 0 .36 kwh-a 72% energy savings. The

+ + + package
sliced low-fat
Swiss cheese
meatballs (from
the frozen-meat
case)
ACEEE concluded that the microwave
is also two to four times more energy
efficient than gas ovens, toaster ovens,
electric convection ovens, slow
12-0l can corned beef, J2 14-0l can low- J2 cup low-fat 12 slices rye bread, cookers, and even stovetop ranges.
cut top to bonom into sodium sauerkraut, Thousand Island toasted
6 slices well-drained salad dressing Also: J2 cup finely chopped green bell pepper,
2 Tbsp packed brown sugar, I Tbsp spicy
~ HOW TO MAKE IT: Place the corned beef slices in a single layer in a 2-quart
brown mustard
microwave-safe dish. Top with the kraut and l:heese. Cover tightly with plastic
wrap and nuke for I to 2 minutes, or until the cheese melts. Spread the dressing
on the toast and use a spatula to lift the hot corned beef
slices onto 6 of the toast slices. Top with the other
pieces of toast and chow down.
~ MAKES 6 REUBENS.
~ Per Reuben: 296 calories, 7 g fat (2l % of calories),
2 g saturated fat, 21 g protein, 36 g carbs, 5 g fiber,
1,1 60 mg sodium
 ~ HOW TO MAKE IT: In a 2-quart
3 Tbsp reduced- microwave-safe dish, nuke the butter
calorie buner for 15 to 20 seconds, until melted. Mix
in the sloppy joe sauce and hot sauce.
Put the drumsticks in the dish, alter-
+
~ 15-oz can sloppy
joe sauce
nating ends so some fat ends and
some thin ends of the drumsticks are
at the edges of the dish. Spoon the
sauce all over. Nuke for 3 to 5 minutes.
Swap the ones in the center of the dish
with those on the edges to ensure even
cooking. Spoon sauce off the bottom of
the dish and spread it all over the
+
.Y.! cup mild hot-
sticks. Nuke for 3 to 5 minutes, or until
the meat juices run almost clear when
you stab a drumstick with a fork (with
the meat registering about 160°F on an
instant-read thermometer). Set aside
pepper sauce for 5 minutes. (The temperature of the
meat will continue to rise another 10°
to 15°F.) Serve with the celery sticks,
+
the blue cheese dressing, and the extra
sauce pooled at the bottom of the dish.
~ MAKES 4 SERVINGS.
~ Per serving: 394 calories, 15 g fat (37%
of calories), 6 g saturated fat, 49 g protein,
2 Ib small chicken 12 g carbs, 2 g fiber, 1,067 mg sodium
drumsticks
(about 8) , ~ Here's the skinny: To easily remove
skin removed the chicken skin, hold the fat end of
the drumstick in one hand and grab the
skin with a paper towel in your other
hand. (The towel gives you a better
grip.) Pull the skin over and off the
Also: 2 celery ribs, cut into sticks;.Y.! cup low-fat
blue cheese salad dressing small end of the drumstick.
~ It won't go to waste: Save the leftover
J.2 can sloppy joe sauce to make Max-
imum Microloaf (page 2).
lib boneless, ~ HOW TO MAKE IT: In a medium bowl,
skinless chicken mix the flour and chili powder. Cut
thighs (about 6 each chicken thigh into a few big
thighs) pieces and toss them all into the bowl
to coat. In a 2-quart microwave-safe
+
14-oz can diced
dish, stir the chicken pieces with the oil
until good and greasy. Nuke for 3 to 4
minutes, stirring occasionally, until the
chicken is white outside but still pink
inside. Stir in the onion and garlic and
nuke for 3 to 4 minutes, or until the
tomatoes with veggies soften. Stir in the tomatoes
zesty jalapenos (With juice), chiles, tomato paste,
+
oregano, and cumin and cover tightly
with plastic wrap. Nuke for 12 to 15 min-
utes, stirring a few times, until the fla-
vors are blended and the sauce
thickens a little .
4-oz jar chopped ~ MAKES 4 SERVINGS.
green chiles (mild
or hot- your ~ Per serving: 220 calories, 7 g fat (29% of
calories), 1 g saturated fat, 25 g protein,
choice) , drained
14 g carbs, 3 g fiber, 826 mg sodium
~ Extra credit: Scatter some chopped
fresh cilantro over top and serve with
Spanish rice.
~ It won't go to waste: Use some more
I Tbsp canned
of the canned tomato paste to make
tomato paste
Coconut Curried Chicken (page 9) or
Polynesian Pork (page 12).
Also: 3 Tbsp flour, I tsp chili powder, 2 tsp vegetable
oil, %cup chopped onion, 2 minced garlic cloves,
I tsp dried oregano, ~ tsp ground cumin
lib boneless, .. HOW TO MAKE IT: Mix the flour and
skinless chicken paprika in a medium bowl. Cut each
thighs (about chicken thigh into a few big pieces and
6 thighs) toss them all into the bowl to coat. In a
2-quart microwave-safe dish, stir the
chicken pieces with the oil until good
lib boneless, .. HOW TO MAKE IT: In a 2-quart
skinless chicken microwave-safe dish, stir the chicken
breasts (3 or 4 with the oil until good and greasy. Stir
breasts), cut into in the curry powder, garlic, onion,
bite-size pieces ginger, and cayenne. Nuke for 3 to 5
minutes, stirring a few times, until the

+
14-oz can Italian-
and greasy. Nuke for 3 to 4 minutes,
stirring occasionally, until the chicken
is white outside but still pink inside.
Stir in the onion and garlic and nuke
for 3 to 4 minutes, or until the veggi es
spices are fragrant and the chicken is
almost cooked through. Spread the
chicken to the sides of the dish and
mix the coconut milk and tomato paste
in the middle. Mix thoroughly into the
style diced soften. Stir in the tomatoes (with 2 Tbsp curry chicken and cover tightly with plastic
tomatoes juice), tomato sauce, and mushrooms powder wrap. Nuke for 10 to 12 minutes, stir-
and cover tightly with plastic wrap. ring a few times, until the sauce

+
Nuke for 15 to 18 minutes, stirring a
few times, until the flavors are blended
and the sauce thickens.
.. MAKES 6 SERVINGS.
8-oz can low- .. Per serving: 167 calories, 5 g fat (25%
sodium Italian- calories), 1 g saturated fat, 17 g protei II,
style tomato sauce 14 g carbs, 2 g fiber, 534 mg sodium
.. Extra credit: Serve over spagheni ,
thickens and the flavors are blended.
Stir in the salt and serve.
.. MAKES 4 SERVINGS .
.. Per serving: 219 calories, 10 g fa t (42 %
of of calories), 6 g saturated fat , 27 g protein,
J2 cup canned light 4 g carbs, 2 g fiber, 370 mg sodium
coconut milk
.. Extra credit: Serve over rice to soak
up the sauce and top with I Tbsp

+
6-oz can sliced
scanering some grated Parmesan and
chopped fresh basil over top.

I Tbsp canned
chopped fresh cilantro.

.. It won't go to waste: Use some more

mushrooms,
drained
Also: 3 Tbsp flour, I tsp paprika, 2 tsp olive
oil, I cup chopped onion, 2 minced garlic cloves
Canned food forever changed our diet
when it was developed around 1810. Un-
fortunately, in a major oversight, the
can opener wasn't invented until more
than 40 years later. In the interim, peo-
ple had to whack open their cans with
hammers and chisels. Soldiers used
bayonets. It wasn't until 1870 that the
first can opener with the familiar sharp-
ened wheel was invented. The first
electric can opener came along in 1931.
tomato paste
Also; 2 tsp vegetable oil; 3 minced garlic
cloves; I small onion, chopped; I tsp chopped
fresh ginger;}9 tsp cayenne pepper; J2 tsp salt
of the canned tomato paste to make
Fiesta Fowl (page 7) or Polynesian
Pork (page 12). Any leftover fresh
ginger can also be used in the Poly-
nesian Pork. Best of all, the rest of the
canned coconut milk can be turned
into pina coladas: Put 2 Tbsp water
and 2 Tbsp sugar in a microwave-safe
cup and nuke for I minute, stirring oc-
casionally, until the sugar is dissolved.
Dump the leftover coconut milk (about
1Y4 cups) into a blender along with 1%
cups pineapple juice, 1% cups crushed
ice, 1J14 cups rum, and the nuked sugar
syrup. Whiz until creamy and pour into
glasses. Makes about 6 drinks.
 Also: I Tbsp
finely chopped ~ HOW TO MAKE IT: Mix everything but
red bell pepper, the ribs in a big ziplock bag. Drop in the
I Tbsp finely 6-oz can
ribs and smush them around to douse

+ + + chopped red
onion, I Tbsp
finely chopped
celery,
tomato paste
with the sauce. Seal the bag and refrig-
erate for 2 hours or overnight. Then
dump the ribs into a 2-quart microwave-
I romaine safe dish, arranging them in a single
~ 10-oz can chunk I Tbsp jarred I Tbsp reduced-fat I S" flour tortilla lettuce leaf layer. Use a spatula or big spoon to
chicken breast, drained pesto mayonnaise
scrape any remaining sauce from the
~ HOW TO MAKE IT: In a medium microwave-safe bowl, mix everything but the inside of the bag and spread it over the
chicken, lettuce, and tortilla. Gently mix in the chicken . Nuke for I to 2 minutes, 2 Tbsp cider ribs. Tightly cover the dish with plastic
or until heated through . Nuke the tortilla for 10 seconds, or until warm. Put the vinegar wrap and nuke for 6 to 8 minutes, stop-
lettuce on the tortilla and top with ping a few times to flip the ribs and
the chicken. Fold up the bottom and swap the ones in the center of the dish
roll the sides over the filling. with those on the edges to ensure even
~ MAKES I WRAP. cooking. When done, the ribs will be
just slightly pink in the middle (regis-
~ Per wrap: 432 calories, 15 g fat (33% tering about 145°F on an instant-read
of calories), 3 g saturated fat, 39 g protein, thermometer), and the meat juices will
30 g carbs, 3 g fi ber, 909 mg sodium ~ tsp hot-pepper
run almost clear. Cover and set aside
sauce
for 2 minutes-the still-hot ribs will
finish cooking as they sit there. Serve
Chicken Parm Sandwich with some of the sauce over top.
~ MAKES 6 SERVINGS.
Also: ~ Per serving: 309 calories, 14 g fat (42%
3Tbsp of calories), 5 g saturated fat, 34 g protein,
grated ~ Ib boneless 109 carbs, 2g fiber, 286 mg sodium
+ Parmesan
cheese
country-style
pork ribs ~ Extra credit: Serve with rice.

~ It won't go to waste: Use the leftover

4 frozen breaded ~ 15-oz can ~ cup finely shredded 4 whole wheat hamburger cider vinegar to make Sweet Baked
chicken patties pizza sauce low-fat mozzarella cheese buns, toasted Beans (page 31).
~ HOW TO MAKE IT: Place the frozen chicken patties in a single layer in a Also: 2 Tbsp Worcestershire sauce, lJ2 Tbsp
2-quart microwave-safe dish. Pour the sauce over them. Top with the moz- packed brown sugar, I Tbsp low-sodium
zarella and Parmesan. Cover tightly with plastic wrap and nuke for 2 to 4 min- soy sauce, 2 minced garlic cloves,
utes, or until the cheese is melted ~ tsp ground ginger
and everything is heated through.
Slap 'em onto the buns.

~ MAKES 4 SANDWICHES.

~ Per sandwich: 392 calories, 16 g fa t

(36% of calories), 5 g saturated fat, 24 g
protein, 37 g carbs, 2 g fiber, 1,016 mg
sodium
lib pork ~ HOW TO MAKE IT: In a 2-quart
tenderloin, cut microwave-safe dish, stir the chopped
into bite-size pepper with the oil until good and
cubes greasy. Nuke for 3 to 4 minutes, or
until the pepper softens. Stir in the
+
pork. Drain the pineapple juice from
the cans into a medium bowl and mix
in the tomato paste, teriyaki sauce,
ginger, garlic, and hot-pepper sauce.
Pour over the pork. Cover tightly with
2 8-oz cans plastic wrap and nuke for 8 to 10 min-
pineapple chunks utes, stirring a few times, until the pork
injuice is white in the middle and the juices
run clear. Stir In the cornstarch mix-
+
ture. With the dish uncovered, nuke for
3 to 5 minutes, stirring twice, until the
sauce thickens. Stir in the pineapple
chunks and nuke for I to 3 minutes, or
until heated through.
I Tbsp canned
tomato paste ~ MAKES 4 SERVINGS.
~ Per serving: 226 calories, 5 g fat (20% of
+
calories), 1 g saturated fat, 25 g protein, 20
g carbs, 1 g fiber, 133 mg sodium
~ Extra credit: Serve over rice.
I Tbsp light ~ It won't go to waste: Use some more
of the canned tomato paste and any
teriyaki sauce
leftover fresh ginger to make
Coconut Curried Chicken (page 9).
Also: J2 green bell pepper, chopped; I tsp vegetable oil; I tsp chopped fresh ginger;
I minced garlic clove; ~ tsp hot-pepper sauce; 2 tsp cornstarch dissolved in I Tbsp lemon juice
~ HOW TO MAKE IT: In a 2-quart
microwave-safe dish, mix the tomato
paste, vinaigrette, and garlic. Drop in
the chops, spreading the sauce all over
them. Cover tightly with plastic wrap
6-oz can Italian- and nuke for 8 to 10 minutes, stopping
style tomato paste once or twice to flip the chops and
swap the ones in the center of the dish
with those on the edges to ensure even
cooking. When done, the chops will be
just slightly pink in the middle (regis-
tering about 145°F on an instant-read
thermometer), and the meat juices will
run almost clear. Cover and set aside
~ cup low-fat for 2 minutes-the still-hot chops will
balsamic finish cooking as they sit there. Serve
vlnaigrene with some of the sauce over top and
toss on the parsley or basil.
~ MAKES 4 SERVINGS.
+
~ Per serving: 217 calories, 7 g fat (28% of
calories), 2 g saturated fat, 25 g protein, 14
g carbs, 3 g fiber, 311 mg sodium
~ Extra credit: Serve with spaghetti
4 boneless center- and top with grated Parmesan cheese.
cut pork loin chops
(about lib total) Canned What?!
Be grateful we didn't have enough
room in this book to include recipes
using the following ingredients.
B&M Brown Bread: What, you've
never heard of canned bread? Picture
a loaf of whole wheat that's been
Also: 2 minced garlic cloves, I Tbsp chopped squeezed through the Play-Doh Fun
parsley or basil Factory.
Goya Cuttlefish In Its Ink: Chunks
of squidlike seafood that had a pen ex-
plode in its pocket.
Armour Star Pork Brains In Milk
Gravy: Tiny scraps of pale squiggles
floating in a whitish sauce. Yum!
 ~ HOW TO MAKE IT: Coat a 2-quart
Also: I Tbsp
microwave-safe dish with cooking vegetable oil, ~ tsp
IO-oz can reduced-
spray and add the onion. Cover tightly sugar, pinch of ground
fat cream of
mushroom soup
with plastic wrap and nuke for 6 to 8
minutes, or until very soft. In a medium
bowl, mix everything else but the
+ + black pepper

+
chops. Put the chops over the onions
16-01 can cooked ham ~ IO-OI can pork gravy ~ cup strong brewed coffee
and pour on the sauce. Cover tightly
with plastic wrap and nuke for 10 to 12 ~ HOW TO MAKE IT: Put the oil in a 2-quart microwave-safe dish. Decan the ham
minutes, stopping once or twice to flip and slice it into 3 slabs, each about J.2"thick. (If there's gelatin on it, leave it on to help
the chops and swap the ones in the thicken the sauce.) Lay the slabs in the dish, then flip them to coat both sides with oil.
6-oz can sliced
center of the dish with those on the Nuke for 3 to 5 minutes, flipping once. Remove to a plate and cover with foil to keep
mushrooms,
edges to ensure even cooking. When warm. Stir the gravy, coffee, sugar, and pepper into the dish. Nuke for 6 to 8 min-
drained
done, the chops will be just slightly utes, or until the gravy thickens. Pour over the ham.
pink in the middle (registering about

+
~ MAKES 6 SERVINGS.
145°F on an instant-read ther-
mometer), and the meat juices will run ~ Per serving: 118 calories, 7 g fat (48% of calories),
almost clear. Cover and set aside for 2 g saturated fat, 15 g protein, 2 g carbs, 0 g fiber,
2 minutes to finish cooking-the still- 912 mg sodium
hot chops will finish cooking as they
J2 cup canned ~ Extra credit: Serve with grits.
low-sodium sit there.
chicken broth ~ MAKES 4 SERVINGS.

~ Per serving: 232 calories, 9 g fat (34% of

I
I
Ham-and-Cheese Omelet

+ , 1
calories), 3 g saturated fat, 26 g protein, 12
g carbs, 2 g fiber, 832 mg sodium

~ It won't go to waste: Save the leftover

canned broth to use in the Pilgrim's + +
Also: 3 Tbsp finely
chopped onion. 3 Tbsp
finely chopped green bell
pepper, I Tbsp 2% milk.
4 boneless center-
cut pork loin chops
. ; Feast (page 25) .
pinch of ground black
pepper
~ .-"11
(about lib total)
~ 5-01 can chunk lean 2 eggs 3 Tbsp shredded low-fat
ham, drained and chopped Cheddar cheese

~ HOW TO MAKE IT: Coat a I- quart microwave-'s afe dish with cooking spray, Stir
Also: I sliced onion broken into rings, in the onion and bell pepper and cover tightly with plastic wrap. Nuke for 2 to 3
2 Tbsp steak sauce, J2 tsp dried thyme, minutes, or until the veggies soften. Stir in the ham, cover, and nuke for I to 2
J8 tsp ground black pepper minutes, or until heated through . In a bowl, beat the eggs and milk. Pour the
beaten eggs over the ham mixture. With the dish uncovered, nuke for I to 2 min-
utes, stirring once, until the eggs are still a little wet. Scatter on the cheese and
black pepper. Nuke for 30 seconds to I minute, or
until the eggs are set and the cheese is melted.
~ MAKES I SERVING.
~ Per serving: 302 calories, 14 g fat (41 % of
calories), 7 g saturated fat, 30 g protein, 7 g carbs,
I g fiber, 778 mg sodium
 ~ HOW TO MAKE IT: In a 2-quart
Ilbmedium
shrimp, peeled microwave-safe dish, stir together the
and deveined oil, shrimp, and garlic until the shrimp
are good and greasy. Nuke for 3 to 5
minutes, stirring once, until the shrimp
+
5-oz bag yellow
saffron rice
~
I
are just pink. Remove the shrimp (and
all but I Tbsp of any accumulated
juices) to a plate and cover with foil to
keep warm. Stir the sausage and onion
into the dish and nuke for 5 to 7 min-
utes, stirring once. Stir in the rice and
tomatoes and nuke for I to 3 minutes.
Stir in IY-z cups water and cover tightly
+
with plastic wrap. Nuke for 15 to 18
minutes, or until the rice is tender. Un-
cover and stir In the artichokes and
peas. Bury the shrimp in the rice and
14-oz can diced pour the shrimp juices over top. Nuke
for I to 3 minutes.
tomatoes with
zesty jalapeiios,
~ MAKES 4 SERVINGS.
drained
~ Per serving: 445 calories, 13 g fat (26%
+ +
of calories), 2 g saturated fat, 34 g protein,
46 g carbs, 4 g fiber, 998 me sodium
~ It won't go to waste: Save the leftover
Y-z cans of artichokes and peas. Use the
J2 14-oz can
'chokes In the Hot Slam Dunk recipe
artichoke hearts, (page 36). Make Tater-Turkey la King
drained and (page 23) with the peas.
chopped
Also: 2 Tbsp olive oil; 2 minced garlic cloves; J3 lb low-fat smoked turkey sausage, sliced;
I cup chopped onion; J2 8-oz can drained peas
~ HOW TO MAKE IT: In a large
microwave-safe bowl, mix the beer,
crab seasoning, hot-pepper sauce, and
12-oz can beer vinegar. Nuke for 5 to 7 minutes, or
until simmering. Stir in the shrimp and
+
nuke for 3 to 5 minutes, stirring once,
until just bright pink. Remove from the
microwave and let stand for 10 minutes.
Drain off the liquid, then cover and re-
frigerate the shrimp for at least 2 hours
and up to 8 hours. Serve cold, with the
2 Tbsp crab-boil
seasoning cocktail sauce and lemon wedges.
~ MAKES 4 SERVINGS.
+ ~ Per serving: 226 calories, 2 g fat (12% of
calories), 0 g saturated fat, 24 g protein,
15 g carbs, 0 g fiber, 968 me sodium
~ Extra credit: Put the cocktail sauce in
J2 tsp hot-pepper
martini glasses and hook the cooked
sauce shrimp around the rims to serve them
with style.
Drink to Your Health
Holst a glass to the guys in white lab
coats: Scientists have found a coolerful
lib large shrimp,
of health-related reasons to drink beer.
peeled and
a deveined
A 2003 study in the New England
Journal of Medicine followed more
than 38,000 men for 12 years and
found that those who consumed beer
(or wine or other liquor) at least 3 days
a week had a lower risk of heart attack.
Also: J2 cup vinegar, I cup cocktail sauce,
4 lemon wedges A 2001 study in the Czech Republic
found that beer may also reduce heart
disease risk by lowering the body's
levels of homocysteine, an amino acid
that can be harmful in high levels.
Of course, if you overindulge, you
cancel out these health benefits. Stick
to one or two drinks a day.
j
 ~ HOW TO MAKE IT: In a big bowl, mix 3 minced garlic
6-oz can mandarin
oranges in light
syrup, drained
the oranges, tomatoes, pineapple, lime
juice, onion, parsley, and 2 tsp of the
oil. Set aside for 30 minutes or so.
+ cloves, 2 Tbsp
olive oil, ~ cup
dry white wine,
3 Tbsp chopped

+
Meanwhile, rub the fish all over with parsley, Ys tsp
the blackening seasoning. Put the re- 6-01 can low-sodium Ji 2-01 can rolled 14-01 can Ji I-Ib package linguine, ground black
maining oil in a 2-quart microwave-safe chunk white tuna, anchovies with capers, Italian-style diced cooked according to the pepper
drained and flaked drained tomatoes package directions
dish and shake vigorously to spread the
oil evenly across the pan. Add I fish ~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir together the anchovies,
.!2 14-oz can diced fillet with the round-side down and the garlic, and oil. Nuke for I to 3 minutes, until hot. Use a fork to mash. Stir in the
tomatoes with thin end toward the middle of the dish. tomatoes (With juice) and wine . Nuke for 10 to 13 minutes, or until the sauce
zesty jalapenos, Nuke for I~ to 3~ minutes, then flip and thickens. Stir in the tuna, parsley, and pepper. Serve over the pasta.
well-drained nuke for another I to 3 minutes, or until
just a little filmy and moist in the ~ MAKES 3 SERVINGS.

+
middle. Remove to a big plate and let it ~ Per serving: 485 calories, 12 g fat (23 % of
sit for 2 minutes-the still-hot fish will calories), 2 g saturated fat, 26 g protein,
finish cooking as it sits there. Mean- 65 g carbs, 5 g fiber, 529 mg sodium
while, repeat the nuking process with
~ Extra credit: Top with grated Parmesan
the remaining fillets. Serve with the
~ Ib skinless cheese.
orange-pineapple salsa.
catfish fillets
(about 4) ~ MAKES 4 SERVINGS.
~ Per serving: 314 calories, 18 g fat (51 %
f. Italian One-Dish Fish

+
3 Tbsp blackening
of calories), 3 g saturated fat, 23 g protein,
15 g carbs, 2 g fiber, 242 mg sodium
~ It won't go to waste: Save the leftover
~ can diced tomatoes to use in Veggie
Breakfast Burritos (page 35).
+ +
Also:
2 Tbsp olive
oil, Ji tsp dried
dill, pinch of
ground black
pepper, Ji tsp
seasoning
paprika, 4
~ Go fish: Most supermarket catfish is Ji red bell pepper, 14-01 can 7-01 can corn, lib skinless flounder, cod, sole,
lemon wedges
farm-raised and higher in fat than its chopped Italian-style diced drained grouper, or other mild white
wild-caught cousins. If you cook your tomatoes, drained fish fillets, cut into 4 pieces
own catch, you'll shave off about 60
~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir the bell pepper with I
calories and 7 grams of fat.
Tbsp of the oil until good and greasy. Nuke for 3 to 5 minutes, or until soft. Stir in
Also: 8-oz can pineapple tidbits in juice, drained; the tomatoes, corn, dill, and black pepper. Rub the remaining I Tbsp oil all over
juice of .!2lime; ~ cup finely chopped sweet onion; the fish. Put the fish on top of the veggies with the thin ends toward the middle of
I Tbsp chopped parsley; 2 Tbsp olive oil the dish. Sprinkle with the paprika and cover tightly with plastic wrap. Nuke for 5
to 7 minutes, or until the fish is just a little filmy and
moist in the middle. Set aside for 2 minutes-
the still-hot fish will finish cooking as it sits
there. Serve with the lemon wedges.
~ MAKES 4 SERVINGS.
~ Per serving: 276 calories, 9 g fat (30% of
calories), 2 g saturated fat, 31 g protein,
19 g carbs, 2 g fiber, 571 mg sodium

d
 cup chopped ~ HOW TO MAKE IT: In a large mi-
celery, ~ cup 3 6-oz cans
crowave-safe bowl, line up the bacon
chopped minced or baby

+ + onion, I Tbsp
canola 011, I
clams
slices, making sure they're not
touching each other. Loosely cover the

+
cup I%milk, bowl with paper towels and nuke for 4
~ tsp dried to 6 minutes, or until the bacon is
6-oz can low-sodium IO-oz can reduced-fat ~ cup reduced-fat ~ 12-oz bag "no yolk" egg thyme crisp. Take the bacon out of the bowl
chunk white tuna, cream of mushroom soup mayonnaise noodles, cooked according and put it on clean paper towels,
undrained, flaked to the package directions leaving the drippings in the bowl.
3 bacon slices Dump the onion into the bowl and stir
~ HOW TO MAKE IT: In a 2- quart microwave-safe dish, stir the celery and onion
with the oil until good and greasy. Nuke for 4 to 6 minutes, or until the celery to coat with the hot fat. Nuke for 4 to 6

+
softens. In a medium bowl , mix the soup, mayo, milk, and thyme. Stir into the minutes, until soft. Stir in the clams
dish, along with the tuna and noodles. Nuke for 8 to 10 minutes, (With liquid), potatoes, milk, thyme, and
or until bubbly. pepper. Nuke for 15 to 18 minutes, stir-
ring about every 5 minutes. Stir in the
~ MAKES 4 SERVINGS. cornstarch-and-milk mixture. Nuke for
14-oz can whole
~ Per serving: 420 calories, 15 g fat (33 % of 3 to 5 minutes, or until nice and thick,
new potatoes,
calories), 3 g saturated fat, 21 g protein, drained and
stirring twice. Crumble the bacon over
50 g carbs, 2 g fiber, 689 mg sodium chopped
the top.
~ Extra credit: Before nuking, top with ~ MAKES 4 SERVINGS.

+
seasoned bread crumbs coated with cooking spray.
~ Per serving: 172 calories,S g fat (24% of
calories), 3 g saturated fat, 8 g protein, 24
Fast Fish Tacos g carbs, 2 g fiber, 493 mg sodium

Also: I Tbsp ~ Extra credit: For a superthick and rich

canola oil, clam bowl, use light cream or half-and-
I minced garlic
2 cups whole milk
half instead of whole milk. Serve w ith a
clove, ~ tsp dried

+ + +
hunk of crusty bread.
oregano, ~ tsp
ground cumin,
juice of ~ lime,
I cup shredded low-
fat sharp Cheddar
2 6-oz cans low-sodium 14-oz can diced ~-~tsp 4 S" low-fat flour
or Monterey Jack
chunk white tuna, tomatoes with zesty hot-pepper tortillas
cheese Also: I onIon, chopped; I tsp dried thyme; ~ tsp ground black pepper; 2 Tbsp cornstarch dissolved in
drained and flaked jalapenos, well-drained sauce
2 Tbsp whole milk
~ HOW TO MAKE IT: Mix the oil, garlic, oregano, and cumin in a I-quart microwave-
safe dish and nuke for I minute, or until sizzling. Stir in the tuna, tomatoes, hot-
pepper sauce, and lime juice. Nuke for 2 to 4 minutes, or until heated through ,
stirring once. Nuke the tortillas for 10 seconds, or until
warm. Spoon some of the hot filling onto each tor-
tilla, top with the cheese, and fold up.
~ MAKES 4 SOFT TACOS.
~ Per taco: 377 calories, 11 g fat (28% of calories),
3 g saturated fat, 33 g protein, 34 g carbs, 2 g fiber,
860 mg sodium
2 6-oz cans ~ HOW TO MAKE IT: In a medium
boneless, skinless microwave-safe bowl, mix everything
pink salmon, but the tortillas and lettuce. Nuke for
drained and flaked 2 to 4 minutes, or until heated through.
Nuke the tortillas for 10 seconds, or
+
until warm. Put I lettuce leaf on each
tortilla and spoon the filling on top. Roll
up and chow down.
~ MAKES 4 ROLL-UPS.
15-oz can ~ Per roll-up: 409 calories, 14 g fat (30%
cannellini beans, of calories), 3 g saturated fat, 27 g prot In ,
drained
47 g carbs, 7 g fiber, 967 mg sodium
+
5-oz can sliced
Bucket of Bones
Canned salmon-even the kind lab I
black olives, as skinless and boneless-contain.
drained
tiny bones made soft and edible by th
heat of the canning process. Even
+
though you won't taste them, the.
bones will provide you with lots of
skeleton-strengthening calclum -
more than you'd get from the catch of
the day. While 3J.2 ounces of fresh-
410" flour tortillas
cooked pink salmon contains 17 mg of
calcium, the same amount of canned
pink salmon contains 213 mg of th
mineral.
Also: J3 cup low-fat Italian vinaigreHe, 2 Tbsp chopped parsley, 2 thinly sliced scallions, 4 romaln
leHuce leaves
4 baking potatoes, ~ HOW TO MAKE IT: Nuke the spuds for
stabbed with a 15 to 18 minutes, or until soft inside. Set
fork a few times aside to cool. In the meantime, coat a
medium microwave-safe bowl with
cooking spray and add the turkey. Nuke
for 3 to 5 minutes, stirring once, until
the turkey is white in the middle. In an-
other bowl, nuke the butter for 15 to
20 seconds, until melted. Whisk in the
lib turkey breast - flour and poultry seasoning (if you
tonderloins, don't have a whisk, use a fork and a
~- - ~
chopped into .., ~,~-~, quick hand). Stir in the celery and
bite-size pieces onion and nuke for 3 to 5 minutes, or
r .. ' ,," :...
until the veggies soften. Whisk in the
6 -02 can sliced
milk until smooth, then whisk in the
mushrooms, peas, and hot-pepper
sauce. Nuke for 10 to 12 minutes, stir-
ring twice, until the sauce thickens.
Stir In the turkey and salt and nuke
for 2 minutes. Gently roll the spuds on
mushrooms, the kitchen counter to soften the flesh,
drained then cut them in half lengthwise. Spoon
a
the turkey la king over the split spuds.
~ MAKES 4 SERVINGS.
~ Per serving: 238 calories, 8 g fat (27% of
calories), 5 g saturated fat, 9 g protein, 39
g carbs, 5 g fiber, 562 mg sodium
J2 8 - 02 can peas,
dra ned ~ It won't go to waste: Save the leftover
J.2 can peas to use in Painless Paella
(page 16).
AI 0 : 2 Tbsp buHer, 2 Tbsp flour,~ tsp poultry seasoning, J2 cup chopped celery,
J2 cup chopped onion, I cup whole milk, ~ tsp hot-pepper sauce, J2 tsp salt
lib turkey breast ~ HOW TO MAKE IT: In a 2-quart mi-
tenderloins, crowave-safe bowl, stir the turkey and
chopped into bite- bell pepper with the oil until good and
size pieces greasy. Cover tightly with plastic wrap.
Nuke for 4 to 6 minutes, stirring once,
until the turkey is almost white in the
+
210-oz cans
middle. Mix in the rest of the ingredi-
ents. With the dish uncovered, nuke
for 25 to 30 minutes (stirring a few
times), until the sauce is bubbly and
slightly thickened.
enchilada sauce
~ MAKES 6 SERVINGS.
(I mild, I hot)
~ Per serving: 266 calories, 8 g fat (27%
+
of calories), 1 g saturated fat, 24 g protein,
23 g carbs, 4 g fiber, 538 mg sodium
~ Extra credit: Serve with tortilla chips.
20-oz can hominy, ~ Where to find the fixin's: Since
well-rinsed and hominy consists of dried corn kernel.
drained without the hull and germ, most
supermarkets-logically-stock it in
+
the same aisle with the other canned
veggies. The canned kernels come
packed in a thick liquid that you can
rinse off.
4-oz jar chopped
mild green chiles,
drained
Also: I green bell pepper, chopped; I Tbsp olive oil; 3 minced garlic cloves; 3 sliced scallions;
J2 tsp dried oregano; ~ tsp ground cumin
~ HOW TO MAKE IT: In a 2-quart
I? B 02 canister microwave-safe dish, nuke I Tbsp of
(2 cups) herbed the butter for 15 to 20 seconds, until
stuffing mix melted and hot. Stir in the onion and
celery and nuke for 4 to 6 minutes, or
until soft. Add the stuffing mix, broth,
I cup canned
and remaining butter. Cover tightly with
plastic wrap and nuke for 3 to 4 min-
utes, or until the liquid has been ab-
sorbed. Remove to a bowl and cover
with foil to keep warm. Put the turkey
low-sodium chops in the dish in a single layer.
chicken broth Scatter the poultry seasoning and
pepper over both sides of the chops.
Pour the gravy over the turkey. Cover
tightly with plastic wrap and nuke for 2
to 3 minutes. Flip the chops and spoon
some gravy over the tops. Cover and
nuke for 2 to 3 minutes, or until the
4 turkey breast turkey is almost white in the middle. Set
chops (about aside for 2 minutes-the still-hot turkey
I ~. Ib total) will finish cooking as it sits there. Serve
the turkey alongside the stuffing, with
some pan gravy for pouring on top.
~ MAKES 4 SERVINGS.
~ Per serving: 374 calories, 14 g fat (33%
of calories), 3 g saturated fat, 35 g protein,
.Ii 10-02 can 26 g carbs, 4 g fiber, 732 mg sodium
turkey gravy ~Extra credit: Serve with Sam-I-Yam
Casserole (page 37).
~ It won't go to waste: Save the leftover
canned broth to make Creamy Smoth-
ered Pork Chops (page 14). Use up the
AI 0 : 3 Tbsp reduced-calorie buHer, I cup other}2 canister stuffing mix by nuking
chopped onion, J2 cup chopped celery, J2 tsp it according to the package directions
poultry seasoning, J9 tsp ground black pepper and serving it alongside the Gobble-
It-Up Sandwich (page 27).
I large bell pepper ~ HOW TO MAKE IT: In a 2-qu rt
(green or red), cut microwave-safe dish, stir the p pp r
into short strips and onion with the oil until good n
greasy. Cover tightly with plastic wr
and nuke for 4 to 6 minutes, or until
+
the veggies soften. Put the sau 81
on top of the veggies, poking e ch
link with a knife a few times so th
sausages don't explode durin,
cooking. Scatter the seasonln, ov r
I.Y.! Ib hot Italian
turkey sausage top and pour on the tomato sauc
(about 4 big links) Sprinkle the hot-pepper sauce II ov r
it. Cover and nuke for 5 to 7 mlnut
turning the sausages once, until th
+
sausages are cooked through. Spr
some of the sauce on each roll. SI p
on a link and some peppers, onion
and more sauce.
15-oz can low- ~ MAKES 4 SERVINGS.
sodium Italian-
style tomato sauce ~ Per serving: 350 calories, 109 /at ( .,
of calories), 2 g saturated (at, 2 S prot /II
42 g carbs, 4 g (iber, 743 mg sodlllm
+
4 steak rolls,
7'4 cup shr dd
~ Extra credit: Toss
low-fat sharp Cheddar chees
over the sausages and nuke until
melted.
split lengthwise
Also: I sliced onion broken into rings, I Tbsp olive oil, J2 tsp Italian seasoning, J2 tsp hot-pcpp r
~ HOW TO MAKE IT: In a I-quart
microwave-safe dish, mix everything
10 01 can turkey but the turkey and bread. Pour almost
r vy all of the mixture into a small bowl,
leaving a thin layer in the dish. Lay the
turkey slices in the dish, pouring a little
gravy over each slice as it goes in.
Cover tightly with plastic wrap and
nuke for 4 to 6 minutes, or until heated
through. Forklift some turkey onto a
piece of toast and slop on some gravy
I Tbsp steak sauce with a spoon. Repeat with the re-
maining turkey, toast, and gravy. Gobble
it all up with a knife and fork.
1&1
~ MAKES 4 SERVINGS.
~ Per serving: 250 calories, 5 g fat (19% o(
calories), 1 g saturated fat, 30 g protein, 19
.Ib thick-sliced
g carbs, 1 g fiber, 668 mg sodium
ro sled turkey ~ It won't go to waste: Save the
broast lunchmeat
leftover}2 can evaporated milk to use
in Sam-I-Yam Casserole (page 37).
4 IIces bread,
When you "nuke" your food, you're not
really firing up a little Chernobyl in your
kitchen. The microwave works simply
10 tod
by generating radio waves at just the
right frequency to penetrate your food.
This excites the water molecules con-
tained within and makes them vibrate.
In the microwave oven, as in the bed-
u AI 0 : J2 5-oz can fat-free evaporated milk, room, excited things grow hot (particu-
1+ I Ppoultry seasoning,.l9 tsp ground larly if vibrating is involved). This heat
bl ck popper spreads through your food and cooks it.
At no time does your microwaved meal
become radioactive, so you can give
that lead apron back to your dentist.
 Also: J2 onion,
~ HOW TO MAKE IT: In a 2-qu rt chopped; J2 green
bell pepper,
15-oz can red microwave-safe dish, mix th ric n
chopped; I minced
kidney beans, broth . Cover tightly with pi et lc wr garlic clove;
rinsed and drained and nuke for 8 to 10 minute., or unt I 2 Tbsp canola oil;
the rice is cooked. Transf er t o rvt J2 tsp hot-pepper
plate and cover with foil to k p w r sauce; J2 cup
15·oz can J2lb reduced-fat beef 8-oz can pineapple

+ Wipe out the dish and add th p shredded low-fat

onion, garlic and oil. Stir until t h v
gies are good and greasy. Nuk for
2 to 4 minutes. Stir In the be n ,
tomatoes (with juice) , ham , nd C
2 cups raw
seasoning. Cover tightly with pi t
instant rice
wrap and nuke for 4 to 6 mlnut
cover and nuke for 4 to 6 mlnut
until the liquid thickens a ""1 .5
black-eyed peas, hot dogs (4 or 5 dogs) , chunks in juice, drained, sharp Cheddar
rinsed and drained sliced half of juice reserved cheese
W 0 MAKE IT: In a 2-quart microwave-safe dish, stir the onion, pepper, and
,II with th e oil until good and greasy. Nuke for 2 to 4 minutes. Stir in the beans,
• do S, hot - pepper sauce, and the pineapple and its juice. Bury the dogs
U l lil Y I Y juicy. Cover tightly with plastic wrap and nuke
" I t to 15 minutes, or until hot. Top with the cheese.
II> MAK S 6 SERVINGS.

+
14-oz can zesty
with the rice
~

~
MAKES 6 SERVINGS.

Per serving: 249 calories, (j g fal (

, " ,n III~; 261 calories, 13 g fat (46% of calories),
,lflilellt'd {cll, 13 g protein, 22 g carbs, 6 g fib er,
111/ IId'llm

of calories), 1 g saturated fat, 1111 pr,' In

diced tomatoes 38 g carbs, 6 g fiber, 5"5"0 mg odIUm
with chiles
~ Extra credit: Sca"er som chop

+
scallions on top. onion, chopped;
I Tbsp olive oil;
~ cup dry white
wine or more
broth; 3 Tbsp
5-oz can chunk grated Parmesan
cheese;J2 tsp
lean ham, drained
salt; ~ tsp ground
2 14-oz cans low-sodium
black pepper
chicken broth

W 0 MAKE IT: In a 2- quart microwave-safe dish, stir the onion with the oil
1111 •• 1 nd greasy. Nuke for 3 to 5 minutes. Stir in the rice and nuke for 4 to
nIl/lilt . SI lr in th e broth and nuke for 15 to 18 minutes, stirring every 5 min-
Also: 14-oz can low-sodium chicken broth, J2 cup chopped green bell pepper, J4 cup chopp don f1
IIr In th w ine or broth and nuke for 5 to 7 minutes, or until the liquid has
2 minced garlic cloves, 2 Tbsp olive oil, %tsp Cajun seasoning
" I!' orb d. Stir in the beans and greens and nuke
mlnu tos. Let sit for 5 minutes. Stir in the
It, and pepper.
4 SERVINGS.
" , ,I \ 1I1~' 362 Cd /aries, 6 g fat (16% of calories),
J/""II\"II/a/ , 13 g protein, 59 g carbs, 5 g fiber,
10 /// IIdlllll/

I dlt: Add a 5-oz can lean chopped

11111 I II II m (dr ined) along with the rice.
 ~ HOW TO MAKE IT In a 3-qu rt ~ HOW TO MAKE IT: Dump everything
15-oz can garbanzo
microwave-safe bowl. st ir th onion but the beans and bacon into a 2-quart
beans, rinsed and
carrot. and garlic with the 011 until, microwave-safe dish and mix well. Stir
drained
and greasy. Nuke for 4 to 6 mlnuf in the beans. Cover tightly with plastic
until soft. Stir in the beans. zucchini wrap and nuke for 15 to 18 minutes, or

+
until the liquid thickens, stirring every
5 minutes or so. Uncover and put the
bacon on top in a single layer. Nuke,
uncovered, for 5 to 7 minutes, or until
~ MAKES 6 SERVINGS. the bacon is cooked and crispy around
15-oz can zucchini
the edges.
in tomato sauce ~ Per serving: 89 calories, 4 g fat 06 f I 01 bOlllo or can
calories), 2 g saturated fClt, 6 g prot III 9 bl ck h rry oda ~ MAKES 6 SERVINGS.
carbs, 3 g fiber, 380 mg .~odlllm

+
214-oz cans
~Extra credit: Top with grated
Parmesan cheese.
~ Per serving: 253 calories, 6 g fat (21 % of
calories), 1 g saturated fat, 14 g protein, 37
g carbs, 10 g fiber, 1,011 mg sodium

~ Why the fancy fixin's? Cider vinegar

low-sodium
Your Swimmers is made from apple cider and has a
chicken broth Are Safe up k Ichup mild fruity flavor that's perfect for
baked beans. (Plain old distilled white
Microwave ovens ar e desl,"ed to k vinegar, on the other hand, is made

+
9-oz package
the microwaves secured In the ov n,
and government regulat ions Ilow only
minuscule amounts t o leak out• ..,..,_••.-
high levels of microwave en rlY c
sperm, any leaks from a properly w
from grain alcohol and has a much
sharper taste-like gasoline.) You'll
also need cider vinegar to make the
Rib Tickler recipe (page II) . And you
can mix leftover cider vinegar with
refrigerated ing microwave aren't nearly powerful olive oil to make a vinaigrette salad
cheese tortellini enough to roast your nuts. Th t dressing.
you shouldn't use a mlcrowav If I
door won't close (though ev n In
case, if you st ay at least 20" w y,
tiny amounts of mlcrowav n rIY
may leak out will barely r ach you).
Also: J.2 cup chopped onion, y.. cup finely 2 Tb Pspicy brown mustard, 2 tsp cider vinegar, JU tsp ground black pepper
chopped carrot, 2 minced garlic cloves,
I Tbsp olive oil, I tsp Italian
seasoning, y.. tsp salt,
JU tsp ground black
pepper
 ~ HOW TO MAKE IT: In a I-quart
microwave-safe dish, mix the beans,
sour cream, jalapenos or chiles,
oregano, and cumin. Nuke for 3 to
15-oz can
5 minutes, or until hot. Top with the
cannellini beans, salsa and cheese. Nuke for 5 to 7 min-
rinsed and drained utes, or until the cheese melts. Break
out some chips for dipping.
the lemon juice, rosemary, a It ~ MAKES 3 CUPS.

+
pepper. Spread some of th b
on each piece of toast and top with ~ Per 1/4 cup: 89 calories, 4 g fat (36% of
few of the diced tomatoes calories), 2 g saturated fat, 6 g protein, 9 g
carbs, 3 g fiber, 283 mg sodium
~ MAKES 8 SERVINGS.
~ Per serving: 174 ca/ort s, ()
5-oz box onion
melba toast
calories), 1 g saturaled fe/I, () Drastic Plastic
2S g carbs, 4 g fiber, 353 til
If you nuke your food in plastic con-
~ Extra credit: Slip a plec of thinly tainers, you could be adding some

+
sliced prosciutto (Italian h m) v t extra ingredients to your dinner-
bean spread on each toast namely, weird chemicals that leach
from the plastic. Their exact health
~ Why the fancy flxlO ? Th
effects are unknown, although some
chemicals (called adipates and phtha-
14-oz can lates) ar e suspected of disrupting
petite-cut diced
normal hormone function. Keep your
tomatoes,
manhood intact. Microwave only in
well-drained
glass or ceramic. Avoid nuking in mar-
garine tubs, take-out wonton soup
containers, or other soft plastic dishes
not marked as microwave-safe, such
as Frisbees. When you nuke food cov-
ered by plastic wrap, try to keep the
plastic from touching the food.
Also: 3 Tbsp olive oil, I minced large garlic
clove, I Tbsp lemon juice, I Tbsp chopped fresh
rosemary, .!2 tsp salt, U! tsp ground black pepper

....

~ HOW TO MAKE IT: In a medium bowl.
15-oz can low-
mix together the tomato sauce. zuc-
sodium Italian-
style tomato sauce chini (with sauce), mushrooms. and
pesto. In another bowl, mix the spin ch.
ricotta, half the mozzarella. half th
+
Parmesan, the egg white. oregano. sit.
and pepper. Spread a layer of the
tomato sauce over the bottom of an
8" x 8" microwave-safe dish. Add
layer of 2 noodles. Spread on ~ of th
15-oz can zucchini
spinach-cheese mixture, coverln, th
in tomato sauce
noodles completely. Spoon Y4 of the
sauce over the cheese. again makin,
sure no dry noodle is showing. Repe t
+
6-oz can sliced
layers of noodles, cheese, and sauc to
make a total of 4 layers of noodles. Top
the final layer of noodles with the r -
maining sauce. Cover tightly with
plastic wrap and nuke for 10 to 13 min
mushrooms, utes, or until the noodles are almost
drained
tender. Scatter the remaining moz-
zarella and Parmesan over top and
+
nuke, uncovered, for 5 to 7 minutes. or
until the cheese is melted, the sauc I
bubbly, and the noodles are tender.
sit for 5 minutes so the sauce and
cheese firm up a bit.
ono-boil lasagna
~ MAKES 6 SERVINGS.
noodles
~ Per serving: 397 calories, IS g tat (3 %
of calories), 8 g saturated fat,
26 g "TOttl/l ,
42 g carbs, 4 g fiber, 906 mg sodium
Also: 2 Tbsp jarred pesto; ,!210-oz package frozen spinach, thawed and squeezed dry;
lib low-fat ricotta cheese; IJ2 cups shredded low-fat mozzarella cheese;,!2 cup grated
Parmesan cheese; I egg white; I tsp dried oregano; J4 tsp salt; J4 tsp ground black pepper
~ HOW TO MAKE IT: In a I-quart
); I" oz can diced
microwave-safe dish, stir the bell
tomatoos with
pepper and onion with the oil until
10 ty Jalapenos.
good and greasy. Nuke for 3 to 5 min-
woll drained
utes, or until the veggies soften. Stir in
the tomatoes and mushrooms and
nuke for 2 to 3 minutes, or until hot. In
a medium bowl, beat the eggs and
black pepper. Pour over the veggies
and mix it all up. Nuke for 2 to 4 min-
utes, stirring twice, until the eggs are
6 oz can sliced
almost set. Top with the cheese and
mushrooms.
nuke for I to 3 minutes, or until the
dr Incd
cheese is melted. Nuke the tortillas for
10 to 20 seconds, until warm. Spoon
some veggie-eggy filling onto each
tortilla, top with some of the salsa,
and roll up.
~ MAKES 3 SERVINGS.
30ggs ~ Per serving: 322 calories, 12 g fat (33%
of calories), 4 g saturated fat, 15 g protein,
38 g carbs, 4 g fiber, 811 mg sodium
~ It won't go to waste: Save the
leftover J..2 can diced tomatoes to use in
Black-'n'-Orange Catfish (page 18).
3 0" flour tortillas
Also: Ji cup chopped bell pepper (green or red) ,J4 cup chopped red onion,l tsp olive oil,JfJ tsp ground
bl ck pepper•.1'3 cup shredded low-fat sharp Cheddar or Monterey Jack cheese, J4 cup salsa
...
Ji 14-oz can ~ HOW TO MAKE IT: Coat a medium
artichoke hearts, microwave-safe bowl with cooking
drained and finely spray and stir in the onion and garlic.
chopped Cover tightly with plastic wrap and
nuke for 4 to 6 minutes, or until the
onion is soft. Mix in the sour cream and
+
8-oz container
mayo and then all of the remaining in-
gredients except the bread. Cover and
nuke for 4 to 6 minutes, or until hot.
Cut the bread into cubes for dunking.
~ MAKES 12 SERVINGS.
reduced-fat
sour cream ~ Per serving: 214 calories, 10 g fat (4()%
of calories), 4 g saturated fat, 7 g protein,
+ +
26 g carbs, 2 g fiber, 470 mg sodium
~ Extra credit: Make a bread bowl for
the dunk. Cut out the top of the loaf
the way you'd carve the lid out of a
Ji 4-oz jar chopped
jack-o'-lantern. Remove the bread
mild green chiles,
from inside, leaving a I" shell of crust.
drained
Scrape the cooked dunk into the
hollowed crust bowl and cut the bread
+
10-oz package
into cubes for dunking. If you go this
route, buy an extra loaf of bread so
there's plenty to dunk.
~ It won't go to waste: Save the leftover
}2 can artichokes to use in Painless
frozen chopped
spinach, thawed Paella (page 16).
and squeezed dry
Also: Ji cup finely chopped red onion, I minced large garlic clove, Ji cup low-fat mayonnaise,
~ cup grated Parmesan cheese, JfJ tsp paprika, I small round or oblong loaf bakery-fresh pumpernickel
or sourdough bread (about lib)
~ HOW TO MAKE IT: In a medium
3 15-oz cans yams
(sweet potatoes) microwave-safe bowl, nuke the yams for
in light syrup, 2 to 4 minutes, or until hot. Mash with a
drained potato masher or electric mixer. Mix in
all of the remaining ingredients except
the brown sugar and pecans. Mix in 2
+
Ji 5-oz can fat-free
Tbsp of the brown sugar and save the
rest. Scrape the yam mush into an
8" x 8" microwave-safe dish and cover
tightly with plastic wrap. Nuke for 7 to 9
minutes, or until hot and slightly puffed.
evaporated milk In a cup, mix the pecans and remaining I
Tbsp brown sugar. Uncover the dish
and scatter on the sweet pecans. Nuke,
uncovered, for 4 to 6 minutes, or until
the pecans smell toasty.
~ MAKES 6 SERVINGS.
~ Per serving: 273 calories, 7 g fat (23% of
2 Tbsp reduced- calories), 2 g saturated fat, 5 g protein, 48
calorie butler,
g carbs, 6 g fiber, 219 mg sodium
melted
~ It won't go to waste: Serve with the
Gobble-It-Up Sandwich (page 27),
+
3 Tbsp packed
using the other}2 can evaporated milk
to make that recipe.
Yahoo for Yams!
Yams are just sweet potatoes under an
brown sugar
assumed name. We don't know why
they need an alias though-they've got
nothing to be ashamed of. One cup of
the canned ones has:
~ 30% of your vitamin A for the day,
Also: 3 Tbsp orange juice, 2 egg whites, which helps to give you sharp vision
~ tsp pumpkin pie spice, ~ tsp salt, and healthy skin
J3 cup chopped pecans ~ 18% of your daily phosphorus, to
strengthen your bones and teeth
~ 16% of your potassium needs, to
keep your heart beating regularly
~ 16% of your magnesium, which
keeps your heart, muscles, and
nerves firing properly
 ~ HOW TO MAKE IT: If the bread crusts
are thick, cut them off. Stack the
Also :.l8 tsp salt,
pinch of ground }2 cup canned bread, cut it into bite-size squares, and
black pepper chocolate syrup dump the squares into a 1).2-quart
microwave-safe dish (such as an
S" X S" dish). In a medium bowl, beat
14-oz can whole new
potatoes, drained
4 tsp reduced-calorie
butter, cut into little bits
2 Tbsp chopped fresh herbs
(such as parsley and chives)

~ HOW TO MAKE IT: Cut the taters in half (cut any big ones into quarters) .
Dump into a medium microwave-safe bowl and stir in the butter, salt, and
pepper. Cover tightly with plastic wrap and nuke for
+
5 slices bread
the eggs, then mix in everything else.
Pour the egg mixture over the bread,
squashing the bread with a spoon so
it gets completely soaked. Nuke on
medium power for 10 to 12 minutes,
or until a knife inserted in the center
(white, raisin, or
2 to 4 minutes, stirring once, until hot. Stir in comes out almost clean (the edges will
oatmeal)
the herbs. be a little firmer than the center) . Set
~ MAKES 2 SERVINGS. aside for 2 minutes-the still-hot pud-

~ Per serving: 102 calories, 4 g fat (35%

calories), 3 g saturated fat, 2 g protein,
15 g carbs, 2 g fi ber, 639 mg sodium
of
+
3 eggs
ding will finish cooking as it sits there.

~ MAKES 6 SERVINGS.
~ Per serving: 240 calories, 5 g fat (19% of
calories), 2 g saturated fat, 8 g protein, 40
g carbs, 1 g fiber, 203 mg sodium
Capo Polenta
+
~ Extra credit: Top with a few squirts of
canned light whipped cream.
Also: }2cup
chopped
~ It won't go to waste: Save the leftover
onion, I tsp
olive oil, 2 canned chocolate syrup to make Hot

+ + + • -. > ,
minced I rge
garlic clove ,
3 Tbsp grated
2cups 1%milk Mocha Dunk (page 40) or Liquid Sliss
(page 41).

Parmesan
2 5-oz cans caponata }2 15-oz can }2 tsp Italian 16-oz package prepared polenta cheese
(eggplant appetizer) Italian-style seasoning (from the produce
tomato sauce cold case)
~ HOW TO MAKE IT: In a 2 - quart microwave- safe dish, stir the on ion w ith the 011 Also: ~ cup packed brown sugar,}2 tsp vanilla extract,
until good and greasy. Nuke for 4 to 6 minutes, or until soft. Stir in th e garlic, ~ tsp ground cinnamon
caponata, tomato sauce, and Italian seasoning and nuke fo r 8 to 10 m in utes, or
until the sauce thickens. Slice the polenta into ).2"- thick circles and bu ry in t he
sauce in a single layer. Spoon some sauce evenly over
each circle. Nuke for 2 to 3 minutes, or until
the polenta is hot. Top w ith the cheese.

~ MAKES 3 SERVINGS.

~ Per serving: 369 calories, 10 g fat (24%

of calories), 2 g saturated fat, 10 g protein,
39 g carbs, 5 g fiber, 878 mg sodium

,.
 .. HOW TO MAKE IT: Dump everything
into a medium microwave-safe bowl
~ 16-oz can and nuke for I to 3 minutes, stirring
chocolate syrup every 30 seconds, until smooth. Pour
into a fondue pot over Sterno to keep
warm, or use the bowl for serving and
+
~ 13-ozjar
renuke for 20 seconds whenever It
needs to get warm again.
.. MAKES 12 SERVINGS.
.. Per serving: 168 calories, 7 g fat (37% of
hazelnut- calories), 2 g saturated fat, 2 g protein, 25
chocolate spread g carbs, 2 g fiber, 21 mg sodium
.. Extra credit: Dip whatever you like
+
into this: bananas, strawberries, cher-
ries, apples, pieces of pound cake or
angel food cake, cinnamon graham
crackers, pretzels, her fingers, your .. .
~cup milk .. It won't go to waste: Save the leftover
chocolate chips canned chocolate syrup to make
Chocolate Bread Pudding (page 39) or
Liquid Bliss (page 41).
+
3 Tbsp strong
Three Cheers
for Chocolate
Go ahead and eat that chocolate without
brewed coffee .' guilt, because- oh, wait ... you're a guy;
or espresso
you already do. Then tell your girlfriend
to enjoy the recipe on this page w ithout
guilt, because the sweet stuff has some
health benefits. Chocolate, particularly
the dark variety, is rich in antioxidants
called f1avonoids that have been shown
to lower one's risk of death from heart
disease. It also contains magnesium,
calcium, copper, and potassium, all of
which are necessary for heart health.
.. HOW TO MAKE IT: Put everything but
the whipped cream and cinnamon in a
microwave-safe mug. Nuke for I to 2
2 Tbsp canned
minutes, stirring once, until hot. Top
chocolate syrup
with the whipped cream and cinnamon.
+
.. MAKES I SERVING.
.. Per serving: 269 calories, 109 fat (31%
of calories), 6 g saturated fat, 9 g protein,
36 g carbs, 1 g fiber, 139 mg sodium
I cup whole
or2%milk .. Extra credit: To really bliss out, add
I Tbsp rum and/or brandy along with
the vanilla.
+
.. It won't go to waste: Save the leftover
canned chocolate syrup to make
Chocolate Bread Pudding (page 39)
or Hot Mocha Dunk (page 40).
~ tspvanilla
extract
+
I squirt (about 2
Tbsp) canned light
In 1945, chocolate became the first
food to be microwaved. An engineer
named Percy Spencer, who was work-
ing near a magnetron (a device gener-
ating microwave energy), noticed that
whipped cream the candy bar in his pocket had melted
into goo. Sensing a cooking break-
through, Spencer grabbed another
food and entered the history books as
the first person to microwave popcorn.
Also: J9 ;sp almond
extract, dash of
ground cinnamon
d
 ~ HOW TO MAKE IT: Put the semisweet I cup peanut ~ HOW TO MAKE IT. Line n 8" 8"
12-oz package
or milk chocolate. the bi"ersweet butter chips with foil. leaving a 1I"le overh n, for
semisweet or milk
chocolate. and the condensed milk In a handles. Coat the foil with cookln,
chocolate chips
(2 cups)
medium microwave-safe bowl. Nuke for spray. Put the peanut bu"er chips, ~

+
30 seconds to I minute. or just until It can of the condensed milk. and ~ t p of
can be stirred smooth. stirring every 30 the vanilla in a medium mlcrowav -

+
B oz bittersweet
seconds. (The chips will harden If you
overnuke them. so be sure to stop
every 30 seconds.) Stir In the jalapenos
and cinnamon. Cover and refrigerate
for a couple of hours or until firm.
14-oz can
sweetened
condensed milk
bowl. Nuke for 30 seconds to I mlnut ,
or just until it can be stirred smooth,
stirring every 30 seconds. (The chips
will harden if you overnuke them. so be
sure to stop every 30 seconds.) Scr pe
- chocolate. chopped When the chocolate-pepper mixture Is into the pan and spread into an even
(about ~ cups) good and chilled. get ready to make layer. Clean out the bowl (or find an-

+
snowballs: Put the powdered sugar In a other bowl) and dump in the chocolate

+
shallow bowl. Retrieve the chocolate-
pepper mixture from the fridge. use a
spoon to scoop out small chunks. then
shape the chunks into I" balls. rolling
them between your palms. (Your hands
14-oz can
will eventually get covered in chocolate;
sweetened
just lick or wash it off.) Drop the balls in
condensed milk
chips, the remaining}2 can condensed
milk, and the remaining I tsp vanilla.
Nuke for 30 seconds to I minute. stlrrln.
every 30 seconds. until smooth. Scrape
~ tspyanilla
into the pan and spread into an even
extract
layer over the peanut bu"er layer.
shaking the pan to even out the top.

+
the sugar and roll them around until Cover with foil and refrigerate for 2
covered. Then tap off any excess and hours, or until firm. Grab the foil handles

+
4-oz can chopped
jalapenos. well-
drained and patted
dry with paper
towels
Also: ~ tsp ground cinnamon.
J3 cup powdered sugar
put the balls in an airtight container.
Store at room temperature (your best
bet for the best taste) for up to a week
or in the fridge for up to 2 weeks.
~ MAKES 50 SNOWBALLS.
12-oz package
semisweet
chocolate chips
and lift the whole brick of fudge out of
the pan. Spread out the foil edges and
cut the fudge into I" squares. Store
loosely covered at room temperature
(your best bet for the best taste) for up
to a week or in an airtight container in
~ Per snowball: 72 calories, 4 g fat (48% (2 cups)
the fridge for up to 2 weeks.
of calories), 2 g saturated fat, I g protein,
~ MAKES 64 PIECES.
10 g carbs, 1 g fiber, 20 mg sodium
~ Per piece: 65 calories, 3 g fat (42 % of
~ Where to find the fixin's: Ghirardelli calories), 2 g saturated fat, I g protem,
makes bi"ersweet chocolate chips it carbs, 0 g fiber, 17 mg sodium
calls Double Chocolate Chips. If you
find those in your supermarket, use
1}2 cups of them instead of chopped
chocolate. If the only bi"ersweet
chocolate you find in the baking aisle is
in bar form. buy 2 4-oz bars and ·chop·
each one the easy way: With the
wrapper on. whack the whole thing
against the kitchen counter a few times.
 IMPORTANT SAFETY INFORMATION.
READ ALL INSTRUCTIONS BEFORE USING.

[!!!\ljU-ng Do not put cans in

microwave oven. Dumping contents
of cans into microwave-safe dish,
placing dish in microwave, and
pressing Start button may pose a
threat to one's hunger. In minutes,
HOT, HEALTHFUL, DEUCIOUS FOOD
may result
• Prepare these meals only for their
-
-. intended purpose as described in
, this manual.
• Cans sold separately. Suggested
...:.'.; canned ingredients include: beef,
chicken, pork, fish, turkey, beans,

- -+
veggies, chocolate.
• Each meal uses just three or four
main ingredients. Some assembly
required. Step-by-step diagrams
included.
• Follow cooking times provided in
manual. Most cooking times total
1 5 minutes or less.
$15.95 US
$23.95 CAN
COOKING

ISBN 1-57954-892-X
5 1 595

9 781579 548926