Microwave a meal? In most kitchens, microwaves are used to reheat leftovers, pop popcorn, or heat frozen meals, but, yes, microwaves can actually cook food! Microwave cooking uses moist heat, making it an especially healthy way to prepare vegetables, fruits, and fish. That’s because very little liquid is needed, so nutrients are retained. You can cook such a variety of healthy meals in a hurry using the microwave that you may never heat up your oven again. Meat loaf in 15 minutes? Try 15-Minute Turkey Meat Loaf. Homemade chicken soup in under 20 minutes? Give Chicken Parmesan Soup a try. Fish in less than five minutes? You’ll see for yourself with Tuna with Tomato-Tarragon Sauce.

How do microwaves cook food so fast? Contrary to the popular misconception, microwaves don’t cook food from the inside out. Rather, they penetrate the food from every direction so food cooks much faster than it would in a traditional oven. Another benefit of microwave cooking is that foods don’t stick, so cleanup is easy.

TO MICROWAVE:
Cooking, warming, or thawing food with heat produced as microwaves that cause water molecules in food to vibrate.

Tools & Equipment Needed: Microwave oven*; microwaveable bowls, plates, glass casserole dishes, baking dishes, and pie pan

*The recipes that follow have been tested using a 1,000-watt microwave oven. Cooking times should be adjusted if yours has a higher or lower wattage. To check, look for a sticker on the doorjamb or the back of the microwave.

TIPS:

• If your microwave doesn’t have a rotating plate, be sure to rotate food midway through the microwaving time for more even cooking and to eliminate cold spots where harmful bacteria can survive.

• Cover foods with a lid or microwaveable plastic wrap to trap steam and retain moisture. When the food is done, carefully uncover it away from you to prevent steam burns. If you use plastic wrap, poke a hole in the plastic to allow the steam to escape before removing the wrap.

• Add healthy sauces to microwaved foods such as Chicken with Creamy Arugula Pesto to make them look more attractive since the microwave oven doesn’t brown food.

• To avoid both overcooking and undercooking meat and poultry, use a meat thermometer to check doneness. Remove the meat or poultry from the oven before inserting the instant-read thermometer. Insert the thermometer into the center, or thickest part, of the meat, making sure the thermometer doesn’t touch bone or fat.

• See microwaving safety tips.

BEST FOODS FOR MICROWAVING

Seafood: Fish cooks quickly in the microwave and retains moisture, so it won’t dry out. When cooking fish with skin, use a knife to slash the skin in a few places to minimize curling and shrinkage. For best results, choose fillets or steaks that are no thicker than 2 inches. Try Trout with Grape Tomato Relish or Caribbean Snapper with Peach Salsa.

Vegetables: Baked potatoes, such as Speedy Stuffed Spuds, cook in a fraction of the time they take in the oven. Steamed vegetables, such as Broccoli with Jalapeño and Garlic and Sugar Snap Peas with Sweet-and-Sour Sauce, are ideal for the microwave.

Fruits: Make your own version of a fast, healthy fruit “cobbler” by combining fresh or frozen bite-size pieces of fruits, such as banana, peach, or strawberry slices, and microwaving them on high until hot and soft. Then top with a bit of fat-free granola and a small scoop of fat-free frozen yogurt. Also enjoy Stuffed “Baked” Apples in less than 10 minutes!

Grains: You can cook grains, such as bulgur, oats, and rice, very quickly in the microwave. Try Chicken and Bulgur Salad with Feta and Buttermilk-Oat Pancakes with Warm Blueberry Topping. Risotto cooks more evenly and requires less stirring than it does on a stovetop, as in Risotto with Edamame.

chicken parmesan soup

When you need a nourishing soup in short order, this entrée fits the bill. Brimming with chicken and fresh vegetables, it’s best served with crusty whole-grain rolls so you can sop up every delectable drop.

SERVES 4 | 1½ cups per serving

12 ounces boneless, skinless chicken breasts, cut into ½-inch pieces

2 small zucchini, cut into ½-inch pieces

½ small onion, chopped

1 teaspoon olive oil

2 cups fat-free, low-sodium chicken broth

2 large tomatoes, peeled and diced

1 teaspoon dried oregano, crumbled

¼ teaspoon crushed red pepper flakes (optional)

⅛ teaspoon pepper (freshly ground preferred)

½ cup shredded or grated Parmesan cheese

¼ cup loosely packed chiffonade of fresh basil

In a 2-quart microwaveable casserole dish, stir together the chicken, zucchini, onion, and oil. Microwave, covered, on 100 percent power (high) for 6 minutes, stirring once halfway through (the chicken won’t be done at this point).

Stir in the broth, tomatoes, oregano, red pepper flakes, and pepper. Microwave, covered, on 100 percent power (high) for 5 minutes. Stir. Microwave, covered, on 100 percent power (high) for 5 to 7 minutes, or until the chicken is no longer pink in the center and the vegetables are tender.

Just before serving, sprinkle with the Parmesan and basil.

per serving

calories 185

total fat 6.5 g

saturated fat 2.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 2.5 g

cholesterol 62 mg

sodium 308 mg

carbohydrates 7 g

fiber 2 g

sugars 4 g

protein 25 g

dietary exchanges: 1 vegetable, 3 lean meat

COOK’S TIP ON CHIFFONADES: To cut herbs or lettuce into a chiffonade, stack about 10 leaves in a neat pile. Roll up the pile lengthwise into a tight cylinder. Using a sharp knife, cut the cylinder crosswise to create thin strips.

chicken and bulgur salad with feta

This Mediterranean-influenced salad holds its flavor well. It’s great to “make and take” for lunch at work or a potluck supper.

SERVES 4 | 1½ cups per serving

Cooking spray

12 ounces boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces

2 cups hot water

1 cup uncooked instant, or fine-grain, bulgur

1 cup grape tomatoes, quartered

⅓ cup finely chopped red onion

1½ tablespoons olive oil (extra virgin preferred)

1 tablespoon finely chopped fresh rosemary

1 tablespoon grated lemon zest

2 medium garlic cloves, minced

⅛ teaspoon crushed red pepper flakes (optional)

⅛ teaspoon salt

½ cup crumbled low-fat feta cheese

Lightly spray a medium microwaveable bowl with cooking spray. Microwave the chicken, covered, on 100 percent power (high) for 2 minutes. Stir. Microwave on 100 percent power (high) for 1 minute, or until slightly pink in the center (the chicken will continue to cook while cooling). Drain well in a colander. Transfer to a serving bowl.

In the same medium microwaveable bowl, stir together the water and bulgur. Microwave, covered, on 100 percent power (high) for 7 to 8 minutes, or until the bulgur is just tender and the water is absorbed. Transfer to a fine-mesh sieve. Rinse with cold water to cool completely. Drain well. Return to the bowl. Fluff with a fork.

Stir the bulgur, tomatoes, onion, oil, rosemary, lemon zest, garlic, red pepper flakes, and salt together with the chicken. Gently stir in the feta.

per serving

calories 317

total fat 10.0 g

saturated fat 2.5 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 5.0 g

cholesterol 61 mg

sodium 435 mg

carbohydrates 32 g

fiber 8 g

sugars 3 g

protein 27 g

dietary exchanges: 2 starch, 1 vegetable, 3 lean meat

caribbean snapper with peach salsa

Spicy-sweet peach salsa enhances the delicate flavor of red snapper in this summery dish.

SERVES 4 | 3 ounces fish and ½ cup salsa per serving

2 medium peaches, peeled and diced

½ medium red bell pepper, minced

2 medium shallots, minced

1 medium fresh jalapeño, seeds and ribs discarded, minced (see Cook’s Tip)

1 tablespoon minced fresh cilantro

1½ teaspoons grated lime zest

1½ tablespoons fresh lime juice

4 red snapper fillets (about 4 ounces each), rinsed and patted dry

In a medium bowl, gently stir together the peaches, bell pepper, shallots, jalapeño, cilantro, lime zest, and lime juice.

Cut eight 12-inch squares of cooking parchment. Place 1 fish fillet in the center of 1 square. Top with ½ cup salsa. Place a second square over the fish. Fold the edges of both squares together several times to seal the packets. Repeat to create the remaining packets.

Transfer the packets to a microwaveable 8-inch square baking dish. Microwave on 100 percent power (high) for 8 minutes. Carefully remove the dish from the microwave. Let stand for 2 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, carefully open the remaining packets and serve. If the fish isn’t cooked enough, reclose the packet and microwave all the packets on 100 percent power (high) for 1 to 2 minutes.

per serving

calories 152

total fat 1.5 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 0.5 g

cholesterol 40 mg

sodium 51 mg

carbohydrates 11 g

fiber 2 g

sugars 7 g

protein 24 g

dietary exchanges: 1 fruit, 3 lean meat

COOK’S TIP ON CLEANING AND FRESHENING A MICROWAVE OVEN: In a 2-cup glass measuring cup, stir together 1 cup water and several lemon slices or 2 tablespoons of fresh lemon juice. Microwave on 100 percent power (high) for 3 to 4 minutes, or until the water is boiling. Let the cup stand inside the microwave for 10 minutes. Remove it and wipe the inside of the microwave with paper towels. Repeat the process if necessary.

trout with grape tomato relish

Mild fish is topped with a relish highlighted by briny capers, bright parsley, and refreshing lemon zest. You can prepare the relish up to one day in advance.

SERVES 4 | 3 ounces fish and ¼ cup relish per serving

RELISH

⅔ cup grape tomatoes, diced

¼ cup finely chopped red onion

3 tablespoons capers, drained

2 tablespoons chopped Italian (flat-leaf) parsley

1 tablespoon olive oil (extra virgin preferred)

2 teaspoons grated lemon zest

Cooking spray

4 trout or other mild white fish fillets (about 4 ounces each), rinsed and patted dry

2 to 3 tablespoons fresh lemon juice

¼ teaspoon paprika

¼ teaspoon salt

¼ teaspoon pepper

In a small bowl, stir together the relish ingredients. Set aside.

Lightly spray a microwaveable glass casserole dish with a lid with cooking spray. Arrange the fish in a single layer in the dish, making sure that any thick pieces are closer to the edge of the dish. Spoon the lemon juice over the fish. In a small bowl, stir together the paprika, salt, and pepper. Sprinkle over the fish.

Microwave, covered, on 100 percent power (high) for 2 minutes. Let stand, covered, for 2 minutes. Carefully uncover the pan away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, transfer to serving plates. If the fish isn’t cooked enough, re-cover the dish and microwave on 100 percent power (high) for 1 minute. Let stand, covered, for 1 minute. Serve with the relish.

per serving

calories 182

total fat 7.5 g

saturated fat 1.5 g

trans fat 0.0 g

polyunsaturated fat 2.0 g

monounsaturated fat 4.0 g

cholesterol 67 mg

sodium 377 mg

carbohydrates 4 g

fiber 1 g

sugars 2 g

protein 24 g

dietary exchanges: 1 vegetable, 3 lean meat

tuna with tomato-tarragon sauce

This time-saving recipe features a marinade that doubles as a sauce and keeps the tuna steaks moist while they’re microwaved. The crunchy-juicy topping adds a nice contrast to the tangy sauce.

SERVES 4 | 3 ounces fish, 2 tablespoons sauce, and 2 tablespoons celery mixture per serving

½ cup no-salt-added tomato sauce

1 tablespoon chopped fresh tarragon

1 teaspoon bottled white horseradish

1 teaspoon Dijon mustard (lowest sodium available)

1 teaspoon fresh lemon juice

½ teaspoon paprika

¼ teaspoon salt

⅛ teaspoon pepper

4 tuna steaks (about 4 ounces each), about 1 inch thick, rinsed and patted dry

3 tablespoons diced celery

3 tablespoons diced green bell pepper

2 tablespoons diced tomato

In a 1½-quart microwaveable casserole dish, whisk together the tomato sauce, tarragon, horseradish, mustard, lemon juice, paprika, salt, and pepper. Add the fish, turning to coat. Cover and refrigerate for 10 minutes to 1 hour, turning occasionally.

Microwave, covered, on 100 percent power (high) for 4 minutes, or to the desired doneness.

Meanwhile, in a small bowl, stir together the celery, bell pepper, and tomato.

Transfer the fish to serving plates. Just before serving, drizzle the sauce over the fish. Sprinkle with the celery mixture.

per serving

calories 140

total fat 1.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 44 mg

sodium 235 mg

carbohydrates 4 g

fiber 1 g

sugars 2 g

protein 28 g

dietary exchanges: 3 lean meat

chicken with creamy arugula pesto

Make any rushed weeknight special by topping moist microwaved chicken breasts with a yogurt-pesto sauce made with peppery arugula and ground almonds instead of the traditional basil and pine nuts.

SERVES 4 | 3 ounces chicken and 2 tablespoons pesto per serving

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

2 tablespoons dry white wine (regular or nonalcoholic) or fat-free, low-sodium chicken broth

½ cup arugula

2 tablespoons unsalted almonds, dry-roasted

1 small garlic clove, chopped

2 tablespoons shredded or grated Parmesan cheese

1 tablespoon olive oil

½ cup fat-free plain Greek yogurt

Pepper to taste (freshly ground preferred)

Put the chicken in a microwaveable 8- or 9-inch round or square baking dish with a lid. Pour the wine over the chicken.

Microwave, covered, on 70 percent power (medium high) for 7 to 9 minutes, or until the chicken is no longer pink in the center. Remove from the microwave. Let stand for 5 minutes (the chicken will continue to cook).

Meanwhile, in a food processor or blender, process the arugula, almonds, and garlic until finely minced. Add the Parmesan and oil. Process until smooth. Transfer the pesto to a medium microwaveable bowl. Stir in the yogurt and pepper. Microwave on 40 percent power (medium low) for 2 to 3 minutes, stirring twice. Spoon over the chicken.

per serving

calories 212

total fat 9.5 g

saturated fat 1.5 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 5.0 g

cholesterol 74 mg

sodium 186 mg

carbohydrates 3 g

fiber 1 g

sugars 1 g

protein 29 g

dietary exchanges: 3½ lean meat

COOK’S TIP: This recipe makes extra pesto, which is also delicious with microwave-steamed vegetables such as broccoli, cauliflower, or zucchini.

chicken with citrus-dijon sauce

Chicken comes out tender, juicy, and full of flavor when it’s seasoned with fresh herbs and steamed on a bed of green onions. A tangy yogurt sauce tops it off.

SERVES 4 | 3 ounces chicken and 2 tablespoons sauce per serving

Cooking spray

8 medium green onions, ends trimmed

¼ cup fat-free, low-sodium chicken broth

1 tablespoon dry sherry or white wine vinegar

1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley, crumbled

1 tablespoon chopped fresh sage or 1 teaspoon dried rubbed sage

1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed

1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme, crumbled

½ cup fat-free plain yogurt

1 tablespoon Dijon mustard (lowest sodium available)

1 teaspoon grated orange zest

1 tablespoon fresh orange juice

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to ½-inch thickness

½ teaspoon paprika

¼ teaspoon salt

¼ teaspoon pepper (freshly ground preferred)

1 medium orange, cut into 8 wedges (optional)

Lightly spray a shallow microwaveable 1½-quart casserole dish with cooking spray.

Arrange the green onions in a single layer in the dish. Pour in the broth and sherry.

In a small bowl, stir together the parsley, sage, rosemary, and thyme. In a separate small bowl, whisk together the yogurt, mustard, orange zest, orange juice, and 1 tablespoon of the parsley mixture until combined. Cover and refrigerate until serving time.

Sprinkle the remaining parsley mixture over both sides of the chicken. Place the chicken on the green onions with the smooth side up. In a small bowl, stir together the paprika, salt, and pepper. Sprinkle over the top of the chicken.

Microwave, covered, on 100 percent power (high) for 8 to 9 minutes, or until the chicken is no longer pink in the center. Transfer to plates. Spoon the sauce over the chicken. Serve with the orange wedges.

per serving

calories 181

total fat 3.5 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 1.0 g

cholesterol 73 mg

sodium 392 mg

carbohydrates 8 g

fiber 2 g

sugars 5 g

protein 26 g

dietary exchanges: ½ other carbohydrate, 3 lean meat

15-minute turkey meat loaf

Even meat loaf can be made in the microwave, saving energy and time, and keeping your kitchen cool. Use the standing time to whip up Broccoli with Jalapeño and Garlic or Sugar Snap Peas with Sweet-and-Sour Sauce.

SERVES 6 | 1 slice per serving

Cooking spray

1 8-ounce can no-salt-added tomato sauce

1 tablespoon Worcestershire sauce (lowest sodium available)

2 teaspoons sugar

½ teaspoon salt

1 pound ground skinless turkey breast

1 cup chopped onion

1 medium green bell pepper, chopped

½ cup chopped Italian (flat-leaf) parsley

½ cup quick-cooking oatmeal

¼ cup flax seed meal

2 large egg whites

1 teaspoon dried thyme, crumbled

Lightly spray a microwaveable 9-inch pie pan with cooking spray.

In a small bowl, whisk together the tomato sauce, Worcestershire sauce, sugar, and salt.

In a large bowl, using your hands or a spoon, combine half the tomato sauce mixture with the remaining ingredients. Transfer to the pie pan. Shape the mixture into a 6-inch-wide ring with a 2-inch hole in the middle. Spread the remaining tomato sauce mixture over the meat loaf. Microwave, covered, on 100 percent power (high) for 8 to 10 minutes, or until the meat loaf registers 165°F on an instant-read thermometer and is no longer pink in the center. Let stand for 5 minutes before slicing.

per serving

calories 178

total fat 3.0 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 0.5 g

cholesterol 47 mg

sodium 263 mg

carbohydrates 15 g

fiber 4 g

sugars 5 g

protein 23 g

dietary exchanges: ½ starch, 2 vegetable, 3 lean meat

COOK’S TIP: Shaping the meat loaf into a ring allows it to cook more evenly in the microwave and keeps the edges from overcooking.

speedy stuffed spuds

These southwestern-style studded spuds are filled with tender beef, fresh tomatoes, a generous amount of green onions, and sharp Cheddar cheese.

SERVES 4 | 1 stuffed potato per serving

4 medium red potatoes (about 6 ounces each)

Cooking spray

8 ounces extra-lean ground beef

1½ teaspoons chili powder

½ teaspoon ground cumin

⅜ teaspoon salt

1 cup diced tomatoes or quartered grape tomatoes

½ cup shredded low-fat sharp Cheddar cheese

3 medium green onions, finely chopped

¼ cup fat-free sour cream (optional)

Using a fork, pierce each potato in several places. Wrap each in a paper towel. Place on a large microwaveable plate. Microwave on 100 percent power (high) for 10 minutes, or until the tines of a fork inserted into each potato come out easily. Remove from the oven.

Lightly spray a microwaveable 9-inch pie pan with cooking spray. Crumble the beef into the pan. Microwave, covered, on 100 percent power (high) for 6 minutes, or until no longer pink in the center, stirring every 2 minutes. Drain in a colander. Return the beef to the pan. Stir in the chili powder, cumin, and salt. Gently stir in the tomatoes, Cheddar, and green onions.

Halve the potatoes lengthwise. Using a fork, fluff the pulp. Top with the beef mixture. Microwave on 100 percent power (high) for 2 minutes. Top with the sour cream.

per serving

calories 237

total fat 4.5 g

saturated fat 2.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 1.5 g

cholesterol 34 mg

sodium 404 mg

carbohydrates 31 g

fiber 5 g

sugars 4 g

protein 19 g

dietary exchanges: 2 starch, 2 lean meat

COOK’S TIP: Use red or Yukon gold potatoes if you prefer a moister potato. Use russets if you prefer a drier, flakier potato.

quick and easy chili

This simple recipe is ready in minutes, and most of the ingredients can be found in any well-stocked pantry. The jícama topping adds a unique, slightly sweet crunch to this bowl of red.

SERVES 4 | 1½ cups per serving

Cooking spray

12 ounces extra-lean ground beef

½ medium green bell pepper, chopped

½ small onion, chopped

1 15.5-ounce can no-salt-added pinto beans, rinsed and drained

1 14.5-ounce can diced tomatoes, undrained

1 4-ounce can diced green chiles, drained

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon dried oregano, crumbled

½ teaspoon smoked paprika

⅛ teaspoon salt

⅛ teaspoon pepper

½ cup chopped red onion

½ cup diced peeled jícama

½ cup shredded low-fat Cheddar cheese

Lightly spray a 2-quart microwaveable casserole dish with cooking spray. Crumble the beef into the dish. Add the bell pepper and onion. Microwave, covered, on 100 percent power (high) for 8 minutes, or until the beef is no longer pink in the center, stirring every 2 minutes to turn and break up the beef. Drain well in a colander. Return the beef mixture to the dish.

Stir in the beans, tomatoes with liquid, chiles, chili powder, cumin, garlic powder, oregano, paprika, salt, and pepper. Microwave, covered, on 100 percent power (high) for 10 minutes, or until the beans and vegetables are tender, stirring once halfway through.

Just before serving, sprinkle the chili with the red onion, jícama, and Cheddar.

per serving

calories 292

total fat 6.0 g

saturated fat 2.5 g

trans fat 0.3 g

polyunsaturated fat 0.5 g

monounsaturated fat 2.0 g

cholesterol 50 mg

sodium 376 mg

carbohydrates 30 g

fiber 8 g

sugars 9 g

protein 30 g

dietary exchanges: 1 starch, 3 vegetable, 3 lean meat

COOK’S TIP ON JÍCAMA: When peeling jícama, be sure to remove the fibrous layer just under the skin. Peel until the flesh no longer looks stringy.

black bean chili

This vegetarian chili requires very little prep and is ready in less than 30 minutes, but it still has that satisfying, long-simmered taste. To speed things up even more, buy pre-chopped onion.

SERVES 4 | 1 cup per serving

½ cup water

1 cup chopped onion

1 15.5-ounce can no-salt-added black beans, rinsed and drained

1 14.5-ounce can no-salt-added stewed tomatoes, undrained

1 4-ounce can chopped green chiles, undrained

1 tablespoon chili powder

2 teaspoons sugar

1½ teaspoons ground cumin

1 tablespoon olive oil (extra virgin preferred)

⅛ teaspoon salt

¾ cup shredded low-fat sharp Cheddar cheese

2 tablespoons finely chopped fresh jalapeño, seeds and ribs discarded (see Cook’s Tip)

2 tablespoons chopped fresh cilantro

Put the water and onion in a large microwaveable bowl. Microwave, covered, on 100 percent power (high) for 5 minutes, or until the onion is soft. Stir in the beans, tomatoes with liquid, chiles with liquid, chili powder, sugar, and cumin. Microwave, covered, on 100 percent power (high) for 20 minutes, or until the onion is very soft. Remove from the oven. Stir in the oil and salt.

Meanwhile, in a small bowl, stir together the Cheddar, jalapeño, and cilantro. Sprinkle the chili with the Cheddar mixture.

per serving

calories 226

total fat 5.5 g

saturated fat 1.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 3.0 g

cholesterol 5 g

sodium 356 mg

carbohydrates 31 g

fiber 7 g

sugars 11 g

protein 13 g

dietary exchanges: 1½ starch, 2 vegetable, 1 lean meat

COOK’S TIP: Adding the oil after microwaving the chili provides another layer of flavor and helps the other flavors to blend.

risotto with edamame

Risotto is notorious for requiring long cooking and continuous stirring. With this version, you need only stir every few minutes, giving your biceps a break.

SERVES 4 | 1½ cups per serving

¾ cup uncooked Arborio rice

1 small onion, chopped

1 teaspoon olive oil

3 cups fat-free, low-sodium vegetable broth

½ teaspoon dried thyme, crumbled

¼ teaspoon salt

⅛ teaspoon pepper (freshly ground preferred)

2 cups diced butternut squash

1½ cups frozen shelled edamame

1 cup frozen whole-kernel corn

4 cups baby spinach

¼ cup shredded or grated Parmesan cheese

In a shallow microwaveable 2-quart casserole dish with a lid, stir together the rice, onion, and oil. Microwave, covered, on 100 percent power (high) for 2 to 3 minutes, or until the onion is soft.

Remove the dish from the microwave. Carefully remove the lid away from you (to prevent steam burns). Stir in the broth, thyme, salt, and pepper. Microwave, covered, on 100 percent power (high) for 5 minutes, or until simmering.

Stir in the squash and edamame. Microwave, covered, on 100 percent power (high) for 15 minutes, stirring once every 5 minutes.

Stir in the corn. Microwave, covered, on 100 percent power (high) for 5 minutes. Stir in the spinach and Parmesan. Microwave, covered, on 100 percent power (high) for 1 minute, or until the rice is tender and the spinach is wilted.

per serving

calories 319

total fat 5.5 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 2.5 g

cholesterol 4 mg

sodium 281 mg

carbohydrates 54 g

fiber 7 g

sugars 6 g

protein 16 g

dietary exchanges: 3½ starch, 1 lean meat

COOK’S TIP: Be careful when removing a covered dish from the microwave. Always remove the lid away from you to prevent steam burns.

COOK’S TIP ON ARBORIO RICE: Arborio rice is more absorbent and has a higher starch content than other types of rice, yielding a flavorful and creamy risotto.

broccoli with jalapeño and garlic

Tender-crisp broccoli tossed with garlic, jalapeño, cumin, and lime juice is a spicy, smoky complement to almost any Tex-Mex or southwestern entrée, including Baja Fish Tacos or Citrus-Cilantro Salmon. If you like a lot of heat, leave the ribs and some of the seeds in the jalapeño when you make this dish.

SERVES 4 | heaping ½ cup per serving

4 cups broccoli florets

2 teaspoons olive oil

1 medium fresh jalapeño, halved lengthwise, seeds and ribs discarded, thinly sliced

2 medium garlic cloves, thinly sliced

⅛ teaspoon ground cumin

2 teaspoons fresh lime juice

⅛ teaspoon salt

Put the broccoli in a medium microwaveable bowl. Microwave, covered, on 100 percent power (high) for 2 minutes, or until just tender-crisp. Remove from the microwave.

Meanwhile, in a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the jalapeño and garlic for 3 minutes, or until the garlic is lightly browned and the jalapeño begins to soften, stirring frequently. Watch carefully so the garlic doesn’t burn.

Stir the cumin into the jalapeño mixture. Cook for 1 minute, stirring constantly. Stir in the broccoli, lime juice, and salt.

per serving

calories 44

total fat 2.5 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 1.5 g

cholesterol 0 mg

sodium 92 mg

carbohydrates 5 g

fiber 2 g

sugars 0 g

protein 2 g

dietary exchanges: 1 vegetable, ½ fat

COOK’S TIP ON HANDLING HOT CHILES: Hot chiles contain oils that can burn your skin, lips, and eyes. Wear plastic gloves or wash your hands thoroughly with warm, soapy water immediately after handling them.

sugar snap peas with sweet-and-sour sauce

In just a couple of minutes, you can enjoy a bright, tasty side dish that’s perfect to serve with grilled flank steak or stir-fried chicken tenders.

SERVES 4 | ½ cup peas and 2 tablespoons sauce per serving

8 ounces sugar snap peas, trimmed

3 tablespoons water

¼ cup apricot all-fruit spread

3 tablespoons fresh orange juice

1 tablespoon cider vinegar

½ teaspoon cornstarch

1 teaspoon sesame seeds, dry-roasted (optional)

In a medium microwaveable bowl, stir together the peas and water.

In a small microwaveable bowl, whisk together the remaining ingredients except the sesame seeds until the cornstarch is dissolved.

Microwave both the peas and sauce, both covered, on 100 percent power (high) for 1½ minutes, or until the peas are cooked and the sauce has thickened and is heated through. Drain the peas well in a colander. Transfer the peas to serving dishes.

Drizzle with the sauce. Sprinkle with the sesame seeds.

per serving

calories 72

total fat 0.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 1 mg

carbohydrates 17 g

fiber 2 g

sugars 11 g

protein 2 g

dietary exchanges: ½ fruit, 1 vegetable

stuffed “baked” apples

If you’re craving a healthy dessert, look no further than this easy recipe, which replicates the warm flavors of oven-baked apples.

SERVES 4 | 1 stuffed apple per serving

2 tablespoons light brown sugar

2 tablespoons sweetened dried cranberries

2 tablespoons golden raisins

1 teaspoon ground cinnamon

1 teaspoon olive oil

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

¼ teaspoon ground allspice

4 small Granny Smith, Fuji, or Gala apples, halved, cores discarded

½ cup fresh orange juice

2 tablespoons chopped walnuts, dry-roasted

In a small bowl, stir together the brown sugar, cranberries, raisins, cinnamon, oil, nutmeg, ginger, and allspice.

Put the apples in a shallow 1-quart microwaveable baking dish with a lid. Spoon the stuffing into the apples. Pour the orange juice around the apples.

Microwave, covered, on 100 percent power (high) for 6 to 7 minutes, or until the apples are soft.

Carefully transfer the apples to serving plates, leaving the juices in the dish. Microwave the remaining juices, uncovered, on 100 percent power (high) for 2 to 3 minutes, or until the mixture is reduced by half (to about ¼ cup).

Just before serving, drizzle the juice mixture over the apples. Sprinkle with the walnuts.

per serving

calories 182

total fat 4.0 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 2.0 g

monounsaturated fat 1.0 g

cholesterol 0 mg

sodium 5 mg

carbohydrates 39 g

fiber 5 g

sugars 30 g

protein 1 g

dietary exchanges: 2½ fruit, 1 fat

MICROWAVING BONUS: To dry-roast nuts in the microwave, spread them in a single layer on a microwaveable plate. Microwave on 100 percent power (high) for 1 to 4 minutes, or until the nuts are fragrant, stirring once every minute. Nuts can burn quickly, so check them frequently.

buttermilk-oat pancakes with warm blueberry topping

Think you don’t have time to make a homemade breakfast on weekday mornings? Think again. Just prepare the pancake batter ahead of time and microwave individual portions whenever you want. For those in the family who don’t like pancakes or are watching their carbs, see the Microwaving Bonus to make an individual omelet instead.

SERVES 8 | 1 pancake and 2 tablespoons topping per serving

TOPPING

1½ cups frozen blueberries (about 8 ounces)

2 tablespoons water

1 tablespoon light brown sugar

1 teaspoon grated lemon zest

1 tablespoon fresh lemon juice

2 teaspoons cornstarch

1 teaspoon vanilla extract

PANCAKES

1 cup low-fat buttermilk

½ cup uncooked quick-cooking oatmeal and 2 tablespoons plus 2 teaspoons uncooked quick-cooking oatmeal, divided use

1 large egg

2 tablespoons canola or corn oil

¾ cup whole-wheat pastry flour

2 teaspoons light brown sugar

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

Cooking spray

In a medium microwaveable bowl, stir together all the topping ingredients. Microwave, covered, on 100 percent power (high) for 2 minutes. Stir. Microwave, covered, on 100 percent power (high) for 2 minutes. If needed, microwave for 1-minute intervals until the mixture has thickened and is heated through, stirring after each interval. If making the topping in advance, cover and refrigerate for up to three days. To reheat, microwave, covered, on 100 percent power (high) for 30 to 40 seconds, or until heated through.

In a medium bowl, whisk together the buttermilk, ½ cup oatmeal, the egg, and oil. Let stand for 5 minutes.

Meanwhile, in a separate medium bowl, stir together the flour, brown sugar, baking powder, baking soda, cinnamon, and nutmeg.

Stir the buttermilk mixture into the flour mixture until the batter is just moistened but no flour is visible. Don’t overmix; the batter may be slightly lumpy. If making the batter in advance, cover and refrigerate for up to three days.

For each pancake, lightly spray a small microwaveable plate with cooking spray. Ladle ¼ cup batter onto the plate, slightly spreading the mixture with the ladle. Sprinkle 1 teaspoon of the remaining 2 tablespoons plus 2 teaspoons oatmeal over the pancake. Microwave on 100 percent power (high) for 55 seconds to 1 minute, or until a wooden toothpick inserted in the center comes out clean. Spoon the topping over the pancake. Repeat with the remaining batter, oatmeal, and topping.

per serving

calories 150

total fat 5.0 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 2.5 g

cholesterol 25 mg

sodium 171 mg

carbohydrates 22 g

fiber 3 g

sugars 7 g

protein 4 g

dietary exchanges: 1 starch, ½ fruit, 1 fat

MICROWAVING BONUS: To make a coffee mug omelet, lightly spray a microwaveable mug with cooking spray. In the mug, stir together 4 egg whites (or ¼ cup egg substitute), 3 tablespoons diced vegetables (such as bell pepper, onion, and mushroom), 2 tablespoons shredded spinach, and 1 tablespoon low-fat Cheddar or feta cheese. Microwave, covered, on 100 percent power (high) for 1 minute. Stir. Microwave on 100 percent power (high) for 1 to 1½ minutes, or until the egg whites are set.