JOACHIM AND

(1)

PRE 5 E N T 5

SO T A S T Y M E A L S Y o u C A N N U K E I N N o T I M E

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™

(2)

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 Broccoli (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.

A Man, a Can, a Plan is a trademark and Men's Health is a registered trademark of Rodale Inc.

Printed in Mexico

Rodale Inc. makes every effort to use acid-free

0,

recycled paper

@ .

Contributing Writer: Eric Metcalf

Nutrition Consulting and Analysis: Kathleen Hanuschak, R.D.

Cover and Book Designer: Christopher Rhoads Food Photographer: Mitch Mandel/Rodale Images Food Stylist: Melissa DeMayo

Library of Congress Cataloging-in-Publication Data

Joachim, David.

A man, a can, a microwave: 50 tasty meals you can nuke in no time I David Joachim and the editors of Men's health.

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 2 4 6 8 10 9 7 5 3 hardcover

a UPC

N

~.RODALE

WE INSPIRE AND ENABLE PEOPLE TO IMPROVE THEIR LIVES AND THE WORLD AROUND THEM

MenSHeaIth

If you want to build muscle. Improve your sex life.

and do nearly everything better. visit our Web site ot

• ~com

Beef . . . · .. .. 1 Chicken _{· .. .} _{. 6} Pork . . . . . .

. . . .

Fish Turkey Beans . .

. . . .

· . .

.11 .16 .23 .28

· .

Veggies Chocolate

. . 34

.. 39

(3)

5-oz can fat-free evaporated milk

+

rJ2 Ib extra-lean ground beef

+

.l2 15-oz can sloppy joe sauce

Also: 2 slices bread, crusts removed;.l2 cup finely chopped onion; I beaten egg; 2 tsp brown mustard;.l2 tsp salt;~ tsp ground black pepper

.. HOW TO MAKE IT: Put the milk and bread in a bowl until the bread is saturated. Break up the bread, then add everything but the sloppy joe sauce.

Add half of the sloppy joe sauce (Y4 can) and mix just until the meat holds together. 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 sauce gets hot. Set aside for 5 minutes to finish cooking. (The temperature of the meat will continue to rise another 10⁰to 15°F.) Slice and serve.

.. MAKES 8 SERVINGS.

.. Per serving: 212 calories, 9 g fat (38%

o f

calories), 3 g saturated fat, 21 g protein, 11 g carbs, 1 g fiber, 463 mg sodium

.. Extra credit: Serve with a side of Herbacious Taters (page 38).

Why the Beav Never Microwaved

Only the most extreme kitchen gear- heads bought the first model of microwave back in 1947. Intended for restaurant use, it was the size of a re- frigerator, cost about $3,000, and had to be connected to water pipes for 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.

4 fat green bell peppers

%

Ib extra-lean

+

ground beef

+

7-oz box Spanish rice mix

+

14-oz can petite- cut Italian-style diced tomatoes

Also: .l2 cup chopped onion, 2 minced garlic cloves, 2 tsp olive oil, 8-oz can Italian-style tomato sauce

.. HOW TO MAKE IT: Cut off the tops of the peppers and rip out and discard the core, including seeds and membranes.

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.

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 seasoning pack) and nuke for 2 to 3 minutes. 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 and pour the tomato sauce over the tops. Nuke, uncovered, for 2 to 3 minutes, or until the sauce is hot.

• 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

(4)

+ +

Also: I cup chopped onion, 2 tsp vegetable oil, 2 minced garlic cloves, I tsp chili powder,

I tsp dried oregano,Jg tsp lib extra-lean

ground beef

15-0l can 6-0l can sliced 8 whole wheat ground black barbecue sloppy mushrooms, drained hamburger buns pepper

joe sauce and finely chopped

~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir the onion with the oil until good and greasy. Nuke for 4 to 6 minutes, or until soft. Add the beef, garlic, chili powder, oregano, and pepper. Nuke for 4 to 6 minutes, stirring and breaking up the meat a few times, until there are almost no pink meat morsels. Stir in the sloppy joe sauce and mushrooms. Nuke for 8 to 10 minutes, or until the mixture is thick enough to mound on a bun.

Then get a bun and mound away.

~ MAKES 8 SLOPPY JOES.

~ Per sloppy joe: 261 calories,

8

g fat (28%

of calories), 2 g saturated fat, 17 g protein, 32 g carbs, 6 g fiber, 651 mg sodium

Rapid Reuben

+ +

12-0l can corned beef,

J2

^14-0l^{can low-}

cut top to bonom into sodium sauerkraut, 6 slices well-drained

J2

cup low-fat Thousand Island

salad dressing

+

12 slices rye bread, toasted

Also:

J2

8-0l package sliced low-fat Swiss cheese

~ HOW TO MAKE IT: Place the corned beef slices in a single layer in a 2-quart 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, 1,160 mg sodium

15-oz can sloppy joe sauce

+

8-oz can crushed pineapple, drained

2 Tbsp light teriyaki sauce

lib frozen precooked lean meatballs (from the frozen-meat case)

Also:

J2

cup finely chopped green bell pepper, 2 Tbsp packed brown sugar, I Tbsp spicy brown mustard

~ HOW TO MAKE IT: Dump everything but the meatballs into a Iy'!-quart microwave-safe dish (an 8" X 8" dish works well). Stir in the frozen meatballs, cover tightly with plastic wrap, and nuke for 12 to 14 minutes, stirring a few times, until the meatballs are heated through.

~ MAKES 10 SERVINGS.

~ Per serving: 136 calories, 8 g fat (37% of calories), 4 g saturated fat, 5 g protein, 12 g carbs,

2

g fiber,

451

mg sodium

Think Globally, Nuke Locally

Your microwave is the most energy- efficient cooking appliance in your kitchen. To prove it, the American Council for an Energy-Efficient Economy (ACEEE) cooked a single type of casserole every which way. In a typ- ical electric oven, the casserole used 2 kilowan hours (kwh) of energy; in a microwave, the casserole used only

0.36 kwh-a 72% energy savings. The

ACEEE concluded that the microwave is also two to four times more energy efficient than gas ovens, toaster ovens, electric convection ovens, slow cookers, and even stovetop ranges.

(5)

3 Tbsp reduced- calorie buner

~ 15-oz can sloppy

+

joe sauce

+

.Y.! cup mild hot- pepper sauce

+

2 Ib small chicken drumsticks (about 8), skin removed

Also: 2 celery ribs, cut into sticks;.Y.! cup low-fat blue cheese salad dressing

~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, nuke the butter for 15 to 20 seconds, until melted. Mix in the sloppy joe sauce and hot sauce.

Put the drumsticks in the dish, alter- 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 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 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, 12 g carbs, 2 g fiber, 1,067 mg sodium

~ Here's the skinny: To easily remove 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 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, skinless chicken thighs (about 6 thighs)

+

14-oz can diced tomatoes with zesty jalapenos

+

4-oz jar chopped green chiles (mild or hot- your choice), drained

I Tbsp canned tomato paste

~ HOW TO MAKE IT: In a medium bowl, mix the flour and chili powder. Cut each chicken thigh into a few big pieces and toss them all into the bowl to coat. In a 2-quart microwave-safe 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 veggies soften. Stir in the tomatoes (With juice), chiles, tomato paste, oregano, and cumin and cover tightly with plastic wrap. Nuke for 12 to 15 minutes, stirring a few times, until the flavors are blended and the sauce thickens a little .

~ MAKES 4 SERVINGS.

of

calories), 1 g saturated fat, 25 g protein, 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 of the canned tomato paste to make 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

(6)

lib boneless, skinless chicken thighs (about 6 thighs)

+

14-oz can Italian- style diced tomatoes

+

8-oz can low- sodium Italian- style tomato sauce

+

6-oz can sliced mushrooms, drained

Also: 3 Tbsp flour, I tsp paprika, 2 tsp olive oil, I cup chopped onion, 2 minced garlic cloves

.. HOW TO MAKE IT: Mix the flour and paprika in a medium bowl. Cut each chicken thigh into a few big pieces and toss them all into the bowl to coat. In a 2-quart microwave-safe 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 ^to4 minutes, or until the veggies soften. Stir in the tomatoes (with juice), tomato sauce, and mushrooms and cover tightly with plastic wrap.

Nuke for 15 to 18 minutes, stirring a few times, until the flavors are blended and the sauce thickens.

.. Per serving: 167 calories, 5 g fat (25%

of

calories), 1 g saturated fat, 17 g protei II,

14 g carbs, 2 g fiber, 534 mg sodium

.. Extra credit: Serve over spagheni, scanering some grated Parmesan and chopped fresh basil over top.

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, people 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.

lib boneless, skinless chicken breasts (3 or 4 breasts), cut into bite-size pieces

2 Tbsp curry powder

J2

cup canned light coconut milk

I Tbsp canned 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

.. HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir the chicken with the oil until good and greasy. Stir in the curry powder, garlic, onion, ginger, and cayenne. Nuke for 3 to 5 minutes, stirring a few times, until the 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 chicken and cover tightly with plastic wrap. Nuke for 10 to 12 minutes, stirring a few times, until the sauce thickens and the flavors are blended.

Stir in the salt and serve.

.. MAKES 4 SERVINGS .

.. Per serving: 219 calories, 10 g fat (42%

o f

calories), 6 g saturated fat, 27 g protein, 4 g carbs, 2 g fiber, 370 mg sodium .. Extra credit: Serve over rice to soak up the sauce and top with I Tbsp chopped fresh cilantro.

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

(7)

+ + +

~ 10-oz can chunk I Tbsp jarred I Tbsp reduced-fat I S" flour tortilla chicken breast, drained pesto mayonnaise

Also: I Tbsp finely chopped red bell pepper,

I Tbsp finely chopped red onion, I Tbsp finely chopped

celery, I romaine lettuce leaf

~ HOW TO MAKE IT: In a medium microwave-safe bowl, mix everything but the chicken, lettuce, and tortilla. Gently mix in the chicken. Nuke for I to 2 minutes, or until heated through. Nuke the tortilla for 10 seconds, or until warm. Put the lettuce on the tortilla and top with

the chicken. Fold up the bottom and roll the sides over the filling.

~ MAKES I WRAP.

~ Per wrap: 432 calories, 15 g fat (33%

of calories), 3 g saturated fat, 39 g protein, 30 g carbs, 3 g fiber, 909 mg sodium

Chicken Parm Sandwich

+

Also:

3Tbsp grated Parmesan

cheese

4 frozen breaded chicken patties

~ 15-oz can pizza sauce

~ cup finely shredded 4 whole wheat hamburger low-fat mozzarella cheese buns, toasted

~ HOW TO MAKE IT: Place the frozen chicken patties in a single layer in a 2-quart microwave-safe dish. Pour the sauce over them. Top with the mozzarella and Parmesan. Cover tightly with plastic wrap and nuke for 2 to 4 minutes, or until the cheese is melted

and everything is heated through.

Slap 'em onto the buns.

~ MAKES 4 SANDWICHES.

~ Per sandwich: 392 calories, 16 g fat (36% of calories),

5

g saturated fat, 24 g protein, 37 g carbs, 2 g fiber, 1,016 mg sodium

6-oz can tomato paste

2 Tbsp cider vinegar

~ tsp hot-pepper sauce

~ Ib boneless country-style pork ribs

Also: 2 Tbsp Worcestershire sauce,lJ2 Tbsp packed brown sugar, I Tbsp low-sodium soy sauce, 2 minced garlic cloves,

~ tsp ground ginger

~ HOW TO MAKE IT: Mix everything but the ribs in a big ziplock bag. Drop in the ribs and smush them around to douse with the sauce. Seal the bag and refrig- erate for 2 hours or overnight. Then dump the ribs into a 2-quart microwave- safe dish, arranging them in a single layer. Use a spatula or big spoon to scrape any remaining sauce from the inside of the bag and spread it over the ribs. Tightly cover the dish with plastic wrap and nuke for 6 to 8 minutes, stopping a few times to flip the ribs and swap the ones in the center of the dish with those on the edges to ensure even cooking. When done, the ribs will be just slightly pink in the middle (registering about 145°F on an instant-read thermometer), and the meat juices will run almost clear. Cover and set aside for 2 minutes-the still-hot ribs will finish cooking as they sit there. Serve with some of the sauce over top.

~ MAKES 6 SERVINGS.

~ Per serving: 309 calories, 14 g fat (42%

of calories),

5

g saturated fat, 34 g protein, 109

carbs,

2g fiber, 286 mg sodium

~ Extra credit: Serve with rice.

~ It won't go to waste: Use the leftover cider vinegar to make Sweet Baked Beans (page 31).

(8)

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

I Tbsp canned until heated through.

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

teriyaki sauce of the canned tomato paste and any

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

6-oz can Italian- style tomato paste

~ cup low-fat balsamic vlnaigrene

+

4 boneless center- cut pork loin chops (about lib total)

Also: 2 minced garlic cloves, I Tbsp chopped parsley or basil

~ 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 and nuke for 8 to 10 minutes, stopping 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 (registering about 145°F on an instant-read thermometer), and the meat juices will run almost clear. Cover and set aside for 2 minutes-the still-hot chops will finish cooking as they sit there. Serve 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 and top with grated Parmesan cheese.

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 squeezed through the Play-Doh Fun Factory.

Goya Cuttlefish In Its Ink: Chunks of squidlike seafood that had a pen explode in its pocket.

Armour Star Pork Brains In Milk Gravy: Tiny scraps of pale squiggles floating in a whitish sauce. Yum!

(9)

IO-oz can reduced- fat cream of mushroom soup

+

J2

cup canned

+

low-sodium chicken broth

+

4 boneless center- cut pork loin chops (about lib total)

,

1

.

;

~ .-"11

Also: I sliced onion broken into rings, 2 Tbsp steak sauce,

J2

tsp dried thyme,

J8

tsp ground black pepper

~ HOW TO MAKE IT: Coat a 2-quart microwave-safe dish with cooking spray and add the onion. Cover tightly with plastic wrap and nuke for 6 to 8 minutes, or until very soft. In a medium bowl, mix everything else but the chops. Put the chops over the onions and pour on the sauce. Cover tightly with plastic wrap and nuke for 10 to 12 minutes, stopping 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 (registering about 145°F on an instant-read ther-

mometer), and the meat juices will run almost clear. Cover and set aside for 2 minutes to finish cooking-the still- hot chops will finish cooking as they sit there.

~ MAKES 4 SERVINGS.

of

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 Feast (page 25) .

+

16-01 can cooked ham

+

~ IO-OI can pork gravy ~ cup strong brewed coffee

Also: I Tbsp vegetable oil, ~ tsp sugar, pinch of ground

black pepper

~ HOW TO MAKE IT: Put the oil in a 2-quart microwave-safe dish. Decan the ham and slice it into 3 slabs, each about J.2"thick. (If there's gelatin on it,leave it on to help thicken the sauce.) Lay the slabs in the dish, then flip them to coat both sides with oil.

Nuke for 3 to 5 minutes, flipping once. Remove to a plate and cover with foil to keep warm. Stir the gravy, coffee, sugar, and pepper into the dish. Nuke for 6 to 8 minutes, or until the gravy thickens. Pour over the ham.

~ MAKES 6 SERVINGS.

~ Per serving: 118 calories, 7 g fat (48%

of

calories), 2 g saturated fat, 15 g protein, 2 g carbs, 0 g fiber, 912 mg sodium

~ Extra credit: Serve with grits.

I _I

Ham-and-Cheese Omelet

+

~ 5-01 can chunk lean ham, drained and chopped

+

2 eggs 3 Tbsp shredded low-fat Cheddar cheese

Also: 3 Tbsp finely chopped onion. 3 Tbsp finely chopped green bell

pepper, I Tbsp 2% milk.

pinch of ground black pepper

~ HOW TO MAKE IT: Coat a I-quart microwave-'safe dish with cooking spray, Stir in the onion and bell pepper and cover tightly with plastic wrap. Nuke for 2 to 3 minutes, or until the veggies soften. Stir in the ham, cover, and nuke for I to 2 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 minutes, 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

(10)

Ilbmedium ^~

HOW TO MAKE

IT: In a 2-quart

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

+

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

5-oz bag yellow _~ into the dish and nuke for 5 to 7 min-

saffron rice I 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

tomatoes with for I to 3 minutes.

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

J214-oz can 'chokes In the Hot Slam Dunk recipe

artichoke hearts, (page 36). Make Tater-Turkey

a

^{la King}

drained and (page 23) with the peas.

chopped

Also: 2 Tbsp olive oil; 2 minced garlic cloves; J3lb low-fat smoked turkey sausage, sliced;

I cup chopped onion; J2 8-oz can drained peas

12-oz can beer

+

2 Tbsp crab-boil seasoning

+

J2 tsp hot-pepper sauce

+

lib large shrimp, peeled and deveined

Also: J2 cup vinegar, I cup cocktail sauce, 4 lemon wedges

~

HOW TO MAKE

IT: In a large microwave-safe bowl, mix the beer, crab seasoning, hot-pepper sauce, and 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 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 martini glasses and hook the cooked 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 of health-related reasons to drink beer.

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.

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

(11)

6-oz can mandarin oranges in light syrup, drained

+

.!2 14-oz can diced tomatoes with zesty jalapenos, well-drained

~ Ib skinless

+

catfish fillets (about 4)

+

3 Tbsp blackening seasoning

Also: 8-oz can pineapple tidbits in juice, drained;

juice of .!2lime; ~ cup finely chopped sweet onion;

I Tbsp chopped parsley; 2 Tbsp olive oil

~ HOW TO MAKE IT: In a big bowl, mix the oranges, tomatoes, pineapple, lime juice, onion, parsley, and 2 tsp of the oil. Set aside for 30 minutes or so.

Meanwhile, rub the fish all over with the blackening seasoning. Put the remaining oil in a 2-quart microwave-safe dish and shake vigorously to spread the oil evenly across the pan. Add I fish fillet with the round-side down and the thin end toward the middle of the dish.

Nuke for I~ to 3~ minutes, then flip and nuke for another I to 3 minutes, or until just a little filmy and moist in the middle. Remove to a big plate and let it sit for 2 minutes-the still-hot fish will finish cooking as it sits there. Mean- while, repeat the nuking process with the remaining fillets. Serve with the orange-pineapple salsa.

~ MAKES 4 SERVINGS.

~ Per serving: 314 calories, 18 g fat (51 % 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).

~ Go fish: Most supermarket catfish is farm-raised and higher in fat than its wild-caught cousins. If you cook your own catch, you'll shave off about 60 calories and 7 grams of fat.

+

6-01 can low-sodium Ji 2-01 can rolled chunk white tuna, anchovies with capers, drained and flaked drained

14-01 can Italian-style diced

tomatoes

Ji I-Ib package linguine, cooked according to the package directions

3 minced garlic cloves, 2 Tbsp olive oil, ~ cup dry white wine, 3 Tbsp chopped parsley, Ys tsp

ground black pepper

~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir together the anchovies, garlic, and oil. Nuke for I to 3 minutes, until hot. Use a fork to mash. Stir in the tomatoes (With juice) and wine. Nuke for 10 to 13 minutes, or until the sauce thickens. Stir in the tuna, parsley, and pepper. Serve over the pasta.

~ MAKES 3 SERVINGS.

~ Per serving: 485 calories, 12 g fat (23 % of calories), 2 g saturated fat, 26 g protein, 65 g carbs, 5 g fiber, 529 mg sodium

~ Extra credit: Top with grated Parmesan cheese.

f. Italian One-Dish Fish

Ji red bell pepper, chopped

+ +

14-01 can 7-01 can corn, lib skinless flounder, cod, sole, Italian-style diced drained grouper, or other mild white tomatoes, drained fish fillets, cut into 4 pieces

Also:

2 Tbsp olive oil, Ji tsp dried

dill, pinch of ground black pepper, Ji tsp paprika, 4 lemon wedges

~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir the bell pepper with I Tbsp of the oil until good and greasy. Nuke for 3 to 5 minutes, or until soft. Stir in the tomatoes, corn, dill, and black pepper. Rub the remaining I Tbsp oil all over the fish. Put the fish on top of the veggies with the thin ends toward the middle of 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

(12)

+ +

cup chopped celery, ~ cup chopped onion, I Tbsp

canola 011, I cup I%milk,

~tsp dried 6-oz can low-sodium

chunk white tuna, undrained, flaked

IO-oz can reduced-fat cream of mushroom soup

~ cup reduced-fat ~ 12-oz bag "no yolk" egg thyme mayonnaise noodles, cooked according

to the package directions

~ 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 softens. In a medium bowl, mix the soup, mayo, milk, and thyme. Stir into the dish, along with the tuna and noodles. Nuke for 8 to 10 minutes,

or until bubbly.

~ MAKES 4 SERVINGS.

~ Per serving: 420 calories, 15 g fat (33 % of calories), 3 g saturated fat, 21 g protein, 50 g carbs, 2 g fiber, 689 mg sodium

~ Extra credit: Before nuking, top with

seasoned bread crumbs coated with cooking spray.

Fast Fish Tacos

+ +

2 6-oz cans low-sodium chunk white tuna, drained and flaked

14-oz can diced tomatoes with zesty jalapenos, well-drained

+

~-~tsp hot-pepper sauce

4 S"low-fat flour tortillas

Also: I Tbsp canola oil, I minced garlic clove, ~ tsp dried

oregano, ~ tsp ground cumin, juice of ~ lime, I cup shredded low-

fat sharp Cheddar or Monterey Jack

cheese

~ 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 tortilla, 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

3 6-oz cans minced or baby clams

+

3 bacon slices

+

14-oz can whole new potatoes, drained and chopped

+

2 cups whole milk

~ HOW TO MAKE IT: In a large microwave-safe bowl, line up the bacon slices, making sure they're not

touching each other. Loosely cover the bowl with paper towels and nuke for 4 to 6 minutes, or until the bacon is crisp. Take the bacon out of the bowl and put it on clean paper towels, leaving the drippings in the bowl.

Dump the onion into the bowl and stir to coat with the hot fat. Nuke for 4 to 6 minutes, until soft. Stir in the clams (With liquid), potatoes, milk, thyme, and pepper. Nuke for 15 to 18 minutes, stirring about every 5 minutes. Stir in the cornstarch-and-milk mixture. Nuke for 3 to 5 minutes, or until nice and thick, stirring twice. Crumble the bacon over the top.

~ MAKES 4 SERVINGS.

~ Per serving: 172 calories,S g fat (24% of calories), 3 g saturated fat, 8 g protein, 24 g carbs, 2 g fiber, 493 mg sodium

~ Extra credit: For a superthick and rich clam bowl, use light cream or half-and- half instead of whole milk. Serve with a hunk of crusty bread.

Also: I onIon, chopped; I tsp dried thyme; ~ tsp ground black pepper; 2 Tbsp cornstarch dissolved in 2 Tbsp whole milk

(13)

2 6-oz cans boneless, skinless pink salmon, drained and flaked

+

15-oz can cannellini beans, drained

+

5-oz can sliced black olives, drained

+

410" flour tortillas

~ HOW TO MAKE IT: In a medium microwave-safe bowl, mix everything but the tortillas and lettuce. Nuke for 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.

~ Per roll-up: 409 calories, 14 g fat (30% of calories),

3

g saturated fat,

27

g prot In,

47 g carbs, 7 g fiber, 967 mg sodium

Bucket of Bones

Canned salmon-even the kind lab I as skinless and boneless-contain.

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- 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, stabbed with a fork a few times

lib turkey breast tonderloins, chopped into bite-size pieces

6-02 can sliced mushrooms, drained

J2

⁸^-02^{can peas,}

dra ned

-

~-- ~

..

, ~,~-~,

r .. ' , , " : ...

~ HOW TO MAKE IT: Nuke the spuds for 15 to 18 minutes, or until soft inside. Set 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 another bowl, nuke the butter for 15 to 20 seconds, until melted. Whisk in the flour and poultry seasoning (if you don't have a whisk, use a fork and a quick hand). Stir in the celery and onion and nuke for 3 to 5 minutes, or until the veggies soften. Whisk in the milk until smooth, then whisk in the mushrooms, peas, and hot-pepper sauce. Nuke for 10 to 12 minutes, stirring twice, until the sauce thickens.

Stir In the turkey and salt and nuke for 2 minutes. Gently roll the spuds on the kitchen counter to soften the flesh, then cut them in half lengthwise. Spoon the turkey

a

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

~ 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

(14)

lib turkey breast tenderloins, chopped into bite- size pieces

+

210-oz cans enchilada sauce (I mild, I hot)

+

20-oz can hominy, well-rinsed and drained

+

4-oz jar chopped mild green chiles, drained

~ HOW TO MAKE IT: In a 2-quart microwave-safe bowl, stir the turkey and bell pepper with the oil until good and greasy. Cover tightly with plastic wrap.

Nuke for 4 to 6 minutes, stirring once, until the turkey is almost white in the middle. Mix in the rest of the ingredients. With the dish uncovered, nuke for 25 to 30 minutes (stirring a few times), until the sauce is bubbly and slightly thickened.

~ MAKES 6 SERVINGS.

of calories),

1

g saturated fat,

24

g protein, 23 g carbs,

4

g fiber,

538

mg sodium

~ Extra credit: Serve with tortilla chips.

~ Where to find the fixin's: Since hominy consists of dried corn kernel.

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.

Also: I green bell pepper, chopped; I Tbsp olive oil; 3 minced garlic cloves; 3 sliced scallions;

J2

tsp dried oregano; ~ tsp ground cumin

I?

B 02 canister (2 cups) herbed stuffing mix

I cup canned low-sodium chicken broth

4 turkey breast chops (about I~. Ib total)

.Ii

10-02 can turkey gravy

AI 0: 3 Tbsp reduced-calorie buHer, I cup chopped onion,

J2

cup chopped celery,

J2

tsp poultry seasoning,

J9

~ HOW TO MAKE IT: In a 2-quart microwave-safe dish, nuke I Tbsp of the butter for 15 to 20 seconds, until melted and hot. Stir in the onion and celery and nuke for 4 to 6 minutes, or until soft. Add the stuffing mix, broth, and remaining butter. Cover tightly with plastic wrap and nuke for 3 to 4 minutes, or until the liquid has been ab- sorbed. Remove to a bowl and cover with foil to keep warm. Put the turkey chops in the dish in a single layer.

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 turkey is almost white in the middle. Set aside for 2 minutes-the still-hot turkey 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, 26 g carbs,

4

g fiber,

732

mg sodium

~ 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 other}2 canister stuffing mix by nuking it according to the package directions and serving it alongside the Gobble- It-Up Sandwich (page 27).

(15)

I large bell pepper (green or red), cut into short strips

+

I.Y.! Ib hot Italian

turkey sausage (about 4 big links)

+

4 steak rolls, split lengthwise

~ HOW TO MAKE IT: In a 2-qu rt microwave-safe dish, stir the p pp r 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 top and pour on the tomato sauc 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.

~ MAKES 4 SERVINGS.

~ 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

~ Extra credit: Toss

7'4

cup shr dd low-fat sharp Cheddar chees over the sausages and nuke until melted.

Also: I sliced onion broken into rings, I Tbsp olive oil,

J2

tsp Italian seasoning,

J2

tsp hot-pcpp r u

10 01 can turkey r vy

I Tbsp steak sauce

.Ib thick-sliced ro sled turkey broast lunchmeat

4 IIces bread, 10 tod

1&1

AI 0:

J2

5-oz can fat-free evaporated milk, 1+ ^IP poultry seasoning,.l9 tsp ground bl ck popper

~ HOW TO MAKE IT: In a I-quart microwave-safe dish, mix everything but the turkey and bread. Pour almost 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 ^to6 minutes, or until heated through. Forklift some turkey onto a piece of toast and slop on some gravy with a spoon. Repeat with the remaining turkey, toast, and gravy. Gobble it all up with a knife and fork.

~ MAKES 4 SERVINGS.

~ Per serving: 250 calories, 5 g fat (19% o(

calories), 1 g saturated fat, 30 g protein, 19 g carbs, 1 g fiber, 668 mg sodium

~ It won't go to waste: Save the leftover}2 can evaporated milk to use in Sam-I-Yam Casserole (page 37).

When you "nuke" your food, you're not really firing up a little Chernobyl in your kitchen. The microwave works simply 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-

room, excited things grow hot (particu-

larly if vibrating is involved). This heat 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.

(16)

15-oz can red kidney beans, rinsed and drained

+

2 cups raw instant rice

+

14-oz can zesty diced tomatoes with chiles

+

5-oz can chunk lean ham, drained

~ HOW TO MAKE IT: In a 2-qu rt microwave-safe dish, mix th ric n broth . Cover tightly with pi etlc wr and nuke for 8 to 10 minute., or unt I the rice is cooked. Transfer to rvt plate and cover with foil to k p w r Wipe out the dish and add th p onion, garlic and oil. Stir until th v gies are good and greasy. Nuk for 2 to 4 minutes. Stir In the be n , tomatoes (with juice), ham, nd C seasoning. Cover tightly with pi t wrap and nuke for 4 to 6 mlnut U cover and nuke for 4 to 6 mlnut until the liquid thickens a

""1 .

⁵

with the rice

~ MAKES 6 SERVINGS.

~ Per serving: 249 calories, (j g fal ( of calories), 1 g saturated fat, 1111

pr,'

^In 38 g carbs, 6 g fiber, 5"5"0 mg odIUm

~ Extra credit: Sca"er som chop scallions on top.

Also: 14-oz can low-sodium chicken broth, J2 cup chopped green bell pepper,

J4

cup chopp don f1

2 minced garlic cloves, 2 Tbsp olive oil,

%

tsp Cajun seasoning

15·oz can black-eyed peas, rinsed and drained

J2lb reduced-fat beef hot dogs (4 or 5 dogs),

sliced

8-oz can pineapple chunks in juice, drained,

half of juice reserved

Also: J2 onion, chopped; J2 green bell pepper, chopped; I minced

garlic clove;

2 Tbsp canola oil;

J2 tsp hot-pepper sauce; J2 cup shredded low-fat

sharp Cheddar cheese W 0 MAKE IT: In a 2-quart microwave-safe dish, stir the onion, pepper, and ,II with the 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

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.

, " ,n

III~; 261 calories, 13 g fat (46%

o f

calories), ,lflilellt'd {cll, 13 g protein, 22 g carbs, 6 g fiber, 111/ IId'llm

2 14-oz cans low-sodium chicken broth

onion, chopped;

I Tbsp olive oil;

~ cup dry white wine or more broth; 3 Tbsp grated Parmesan

cheese;J2 tsp salt; ~ tsp ground

black pepper

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 . SIlr in the broth and nuke for 15 to 18 minutes, stirring every 5 min- IIr In th wine or broth and nuke for 5 to 7 minutes, or until the liquid has

" I!' orb d. Stir in the beans and greens and nuke mlnutos. 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.

(17)

15-oz can garbanzo beans, rinsed and drained

+

15-oz can zucchini in tomato sauce

+

214-oz cans low-sodium chicken broth

+

9-oz package refrigerated cheese tortellini

Also: J.2 cup chopped onion,

y..

cup finely 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 3-qu rt microwave-safe bowl. stir th onion carrot. and garlic with the 011 until, and greasy. Nuke for 4 to 6 mlnuf until soft. Stir in the beans. zucchini

~ MAKES 6 SERVINGS.

~ Per serving: 89 calories, 4 g fat

06 ^f

calories), 2 g saturated fClt, 6 g prot ^III9 carbs,

3

g fiber, 380 mg .~odlllm

~ Extra credit: Top with grated Parmesan cheese.

Your Swimmers Are Safe

Microwave ovens are desl,"ed to k the microwaves secured In the ov n, and government regulations Ilow only minuscule amounts to leak out • ..,..,_ ••. - high levels of microwave en rlY c sperm, any leaks from a properly w ing microwave aren't nearly powerful enough to roast your nuts. Th t you shouldn't use a mlcrowav If I door won't close (though ev n In case, if you stay at least 20" w y, tiny amounts of mlcrowav n

rIY

may leak out will barely r ach you).

I 01 bOlllo or can bl ck h rry oda

up k Ichup

~ HOW TO MAKE IT: Dump everything but the beans and bacon into a 2-quart microwave-safe dish and mix well. Stir in the beans. Cover tightly with plastic 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 the bacon is cooked and crispy around the edges.

~ MAKES 6 SERVINGS.

~ 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 is made from apple cider and has a mild fruity flavor that's perfect for baked beans. (Plain old distilled white vinegar, on the other hand, is made 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 olive oil to make a vinaigrette salad dressing.

2 Tb P spicy brown mustard, 2 tsp cider vinegar, JU tsp ground black pepper

(18)

15-oz can cannellini beans, rinsed and drained

+

5-oz box onion melba toast

+

14-oz can petite-cut diced tomatoes, well-drained

Also: 3 Tbsp olive oil, I minced large garlic clove, I Tbsp lemon juice, I Tbsp chopped fresh rosemary,

.!2

tsp salt,

U!

the lemon juice, rosemary, a It pepper. Spread some of th b on each piece of toast and top with few of the diced tomatoes

~ MAKES 8 SERVINGS.

~ Per serving: 174 ca/ort s, ()

calories), 1 g saturaled fe/I, () 2S g carbs, 4 g fiber, 353 til

~ Extra credit: Slip a plec of thinly sliced prosciutto (Italian h m) v t bean spread on each toast

~ Why the fancy flxlO ? Th

~ 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 5 minutes, or until hot. Top with the salsa and cheese. Nuke for 5 to 7 minutes, or until the cheese melts. Break out some chips for dipping.

~ MAKES 3 CUPS.

~ Per 1/4 cup: 89 calories, 4 g fat (36% of calories), 2 g saturated fat, 6 g protein, 9 g carbs,

3

g fiber,

283

mg sodium

Drastic Plastic

If you nuke your food in plastic containers, you could be adding some extra ingredients to your dinner- namely, weird chemicals that leach from the plastic. Their exact health effects are unknown, although some chemicals (called adipates and phtha- lates) are suspected of disrupting normal hormone function. Keep your manhood intact. Microwave only in 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.

....

(19)

+

15-oz can zucchini in tomato sauce

+

o

no-boil lasagna

+

noodles

~ HOW TO MAKE IT: In a medium bowl.

mix together the tomato sauce. zucchini (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 spinach-cheese mixture, coverln, th noodles completely. Spoon

Y4

of the sauce over the cheese. again makin, sure no dry noodle is showing. Repe t 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 utes, or until the noodles are almost tender. Scatter the remaining mozzarella 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.

~ MAKES 6 SERVINGS.

~ 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

); I" oz can diced tomatoos with

10 ty Jalapenos.

woll drained

6 oz can sliced mushrooms.

dr Incd

30ggs

3 0" flour tortillas

~ HOW TO MAKE IT: In a I-quart microwave-safe dish, stir the bell pepper and onion with the oil until good and greasy. Nuke for 3 to 5 minutes, 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 minutes, stirring twice, until the eggs are almost set. Top with the cheese and nuke for I to 3 minutes, or until the 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.

~ 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).

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}

...

(20)

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

mayo and then all of the remaining ingredients except the bread. Cover and nuke for 4 to 6 minutes, or until hot.

Cut the bread into cubes for dunking.

8-oz container

~ 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

Ji

4-oz jar chopped the way you'd carve the lid out of a

mild green chiles, jack-o'-lantern. Remove the bread

drained from inside, leaving a I" shell of crust.

Scrape the cooked dunk into the hollowed crust bowl and cut the bread

+

into cubes for dunking. If you go this

route, buy an extra loaf of bread so there's plenty to dunk.

10-oz package ^~It won't go to waste: Save the leftover

frozen chopped }2 can artichokes to use in Painless

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)

3 15-oz cans yams (sweet potatoes) in light syrup, drained

Ji

5-oz can fat-free

+

evaporated milk

+

2 Tbsp reduced- calorie butler, melted

+

3 Tbsp packed brown sugar

Also: 3 Tbsp orange juice, 2 egg whites,

~ tsp pumpkin pie spice, ~ tsp salt,

J3

cup chopped pecans

~ HOW TO MAKE IT: In a medium microwave-safe bowl, nuke the yams for 2 to 4 minutes, or until hot. Mash with a potato masher or electric mixer. Mix in all of the remaining ingredients except the brown sugar and pecans. Mix in 2 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.

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 calories), 2 g saturated fat, 5 g protein, 48 g carbs, 6 g fiber, 219 mg sodium

~ It won't go to waste: Serve with the Gobble-It-Up Sandwich (page 27), using the other}2 can evaporated milk to make that recipe.

Yahoo for Yams!

Yams are just sweet potatoes under an 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, which helps to give you sharp vision and healthy skin

~ 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

JOACHIM AND

SO T A S T Y M E A L S Y o u C A N N U K E I N N o T I M E

DAVID JOACHIM

a

I [ A MAN, A CAN, A PLAN™

0,

@ .

~.RODALE

MenSHeaIth

Beef . . . · .. .. 1 Chicken · .. . . 6 Pork . . . . . .

. . . .

Fish Turkey Beans . .

. . . .

· . .

.11 .16 .23 .28

· .

Veggies Chocolate

. . 34

.. 39

+

+

o f

Why the Beav Never Microwaved

%

+

+

+

of

+ +

8

Rapid Reuben

+ +

J2

J2

+

J2

+

J2

2

451

Think Globally, Nuke Locally

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+

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J.2

+

+

of

3

826

%

+

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of

J2

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1Y4

1J14

+ + +

Chicken Parm Sandwich

+

5

5

carbs,

+

+

of

+

J2

+

Canned What?!

+

J2

+

+

,

.

Beef . . . · .. .. 1 Chicken _{· .. .} _{. 6} Pork . . . . . .