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Volume II
June 9, 2007

Microwave Magic
by Bethany Booth

Microwave dinners are a real time saver for a family on the go, but they don’t have to come from a preservative and sodium filled box in the freezer. Here are a few microwave meals that you can proudly call homemade.

Tasty Microwave Tilapia
(In less than 10 minutes)

1 pound tilapia fillets
1 Tbsp. butter
1 minced garlic clove
1 tsp. chopped fresh tarragon
1/3 cup apple cider vinegar

Arrange tilapia fillets in a single layer in a microwave-safe dish. Dot with butter and garlic and sprinkle with tarragon. Cover with waxed paper and microwave on high for 2 minutes.

Turn fillets over, recover and microwave for another 2 minutes. Remove and sprinkle with apple cider vinegar. Serve immediately.


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Microwave Frittata
(In less than 10 minutes)

1 Tbsp. butter
1 cup cooked and cubed ham
½ cup chopped onion
¼ cup chopped green and red pepper
4 eggs, beaten
salt and pepper to taste

Melt butter in a 9-inch microwave-safe pie plate. Add ham, onion, and peppers. Cover with waxed paper and cook on high for 1-2 minutes. Stir in eggs and salt and pepper. Cover and cook on high for 1-2 minutes or until knife inserted in the center comes out clean. Let stand for a couple of minutes until set. Cut into wedges. Serve with salsa or sour cream.


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Homemade Microwave Chili
(In less than 20 minutes)

1 pound ground beef
1 medium onion, finely chopped
2 (14.5 ounce) cans stewed tomatoes
2 tsp. chili powder
1 ½ tsp. prepared mustard
1 (16 ounce) can kidney beans, rinsed and drained
½ tsp. cumin
salt and pepper to taste

Crumble beef and mix onion into a 2-qt. microwave-safe dish. Cover and microwave on high for 5 minutes or until meat is no longer pink; drain. Stir in tomatoes, chili powder, mustard and cumin; mix well. Cover and microwave on high for 10 minutes. Add beans and mix well. Cover and microwave on high for 3 more minutes. Add salt and pepper.

This meal goes really well with microwave-baked potatoes. Simply use a fork to poke holes in any washed potatoes and cook on high for 5-10 minutes, until centers are soft.


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* DVO welcomes your kitchen hints and cooking or nutrition questions! Email us and we'll post your hints and Q/A's in upcoming newsletters! *

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