VEGETABLES IN THE MICROWAVE

The microwave oven stars when it comes to cooking vegetables. It cooks them very quickly which means they retain nutrients, their flavour and their colour. If you don't want to cover the dish with plastic wrap, use a snug-fitting plate or saucer. All vegetables should be cooked on HIGH and drained immediately afetr cooking.

Asparagus (250g)
Snap off wooden ends and, if the spears are thick, peel them with a vegetable peeler. Place in dish with 2 tbsp water,cover with plastic wrap and cook about 2 minutes.

Broccoli  and  Cauliflower (250g)
Cut into florets, cut thick stems into slices. Place in dish ( stem end towards edge) with 2 tbsp water, cover with plastic wrap and cook about 3 minutes, depending on size of florets. Allow about 10 minutes to cook a whole cauliflower in the microwave.

Brussels sprouts (250g)
Remove tough-looking outer leaves and cut a thin slice off base. Score a cross in base of each sprout, place in dish with 2 tbsp water, cover with plastic wrap and cook about 3 minutes, depending on size of sprouts.

Cabbage (half a cabbage)
Shred cabbage, place in a strainer and rinse with cold water. Place in dish with a knob of butter (if desired) but no extra water, cover with plastic wrap and cook about 4 minutes or until tender.

Carrots (250g)
Cut into slices or sticks, place in dish with 2 tbsp water, cover with plastic wrap and cook about 3 minutes.

Corn (2 cobs)
Remove husks and silk. Wrap each cob in plastic wrap, place on microwave turnrable and cook about 5 minutes.

Green beans ( 250g)
Top and tail beans. Place in dish with 2 tbsp water, cover with plastic wrap and cook about 3 minutes for whole beans, 2-3 minutes for sliced beans.

Mushrooms (250g)
Slice, place in dish with about a tbsp of butter, cover with plastic wrap and cook 1 minute. Lift plastic and stir to distribute melted butter, cover again and cook about 1 minute.

Peas (250g shelled)
Place in dish with 2 tbsp water, cover with plastic wrap and cook about 3 minutes. To cook frozen peas, place in dish with no water, cover with plastic wrap and cook about 2 minutes.

Potatoes (250g)
Cut into quarters (peeled or unpeeled), place in dish with 2 tbsp water, cover with plastic wrap and cook about 4 minutes. To cook a whole potato, rub with oil if desired, pierce the skin in several places with a fork and cook about 5 minutes.

Pumpkin (250g)
Peel and cut chunks. Place in dish with 2 tbsp water, cover with plastic wrap and cook about 4 minutes.

Silverbeet and  Spinach (500g)

Trim and shred leaves, rinse with cold water. Place in dish with no additional water, cover with plastic wrap and cook about 3 minutes.

SEAFOOD MARINARA

SEAFOOD  MARINARA:  

                                                            

On the table in 40 min

INGREDIENTS:

400  g spaghetti
2  litres (8 cups ) boiling water
1  tbsp  olive oil
1  medium (150g) onion, chopped
1  clove garlic, crushed

400  g  can tomatoes

1/4  cup (60ml) dry white wine

1/4  cup (60ml) water
2  tbsp  tomato paste
2  tbsp  cornflour
2  tbsp  water extra
5  (250g) large uncooked prawns, shelled, halved
2  (400g) white fish fillets, chopped
250  g  scallops
1  tbsp  chopped fresh parsley
1  tbsp  chopped fresh basil leaves

METHOD:

• Break pasta in half, place in large microwave-safe bowl, cover with the boiling water; cook, uncovered, on HIGH (100%) about 12 minutes or until just tender, stirring twice during cooking. Drain pasta, cover to keep warm.
• Combine oil, onion and garlic in large microwave-safe bowl; cook, uncovered, on HIGH (100%) 4 minutes, stirring once during cooking.
• Add undrained crushed tomatoes, wine, water and paste; cook, covered,on HIGH (100%) 10 minutes. Stir in blended cornflour and extra water; cook, uncovered, on HIGH (100%) 1 minute or until sauce boils and thickens.
• Place seafood in large shallow microwave-safe dish; cook, covered, on HIGH (100%) 4 minutes or until just tender, stirring once during cooking. Stir undrained  seafood and herbs into hot tomato sauce; serve with pasta.

ITALIAN FISH FILLETS

ITALIAN  FISH  FILLETS: 

On the table in 15 min

                                                      

INGREDIENTS:

30  g  butter
1  medium (150g) onion, chopped
1  clove garlic, crushed
400  g  can tomatoes
1  tsp sugar
2  tbsp  fresh oregano leaves
4  medium (800g) white fish fillets

METHOD:

• Combine butter, onion and garlic in large microwave-safe bowl; cook, covered, on HIGH (100%) 4 minutes, stirring once during cooking.
• Add undrained crushed tomatoes to onion mixture in bowl, stir in sugar and oregano. cook a further 2 minutes on HIGH (100%).
• Place fish, in single layer, in large shallow microwave-safe dish. Cook, covered, on HIGH (100%) 1 minute, turn fish and cook 2 minutes on HIGH (100%) or until cooked through. Spoon sauce over fish.

ROMAN TOMATO SOUP

ROMAN  TOMATO  SOUP:

On the table in 35 min

                                                         

INGREDIENTS:

2  bacon rashers, chopped finely
1  tbsp olive oil
2  cloves garlic, crushed
1  medium (150g) onion, chopped finely
420  g  can condensed tomato soup
400  g  can tomatoes
3  cups (750ml) boiling water
2  cups (210g) small fusilli ( spiral pasta)
1  tbsp  finely chopped fresh basil leaves

METHOD:

• Place bacon between 4 sheets of absorbent paper; cook on HIGH (100%) about 2 minutes or until bacon is crisp.
• Combine oil, garlic and onion in large microwave-safe bowl; cook. uncovered, on HIGH (100%) 4 minutes, stirring once during cooking.
• Add undiluted soup, undrained crushed tomatoes, the boiling water and pasta; cook, uncovered, on HIGH (100%)  about 15 minutes or until pasta is just tender, stirring twice during cooking. Stir in basil. Ladle soup into bowls; sprinkle with bacon.

SEAFOOD CURRY

SEAFOOD  CURRY:  

On the table in 45 min

                                                                  

INGREDIENTS:

2  medium (400g) squid hoods

30 (750g) medium uncooked prawns
500  g  firm  white fish fillets
1  tbsp  olive oil

1  large (200g) onion, sliced

2  large (600g) potatoes, chopped

1/3  cup (80ml) mild curry paste

1-1/2  cups (375ml) chicken stock

1  cup  (250ml) coconut cream

300  g  scallops

200  g sugar snap peas

1  tbsp  chopped fresh coriander leaves

METHOD:

• Cut squid hoods open, cut shallow diagonal slashes in criss- cross pattern on inside surface; cut into 1 X 6cm pieces. Shell and devein prawns, leaving tails intact. Cut fish into 4 cm pieces.
• Combine oil, onion and potato in large microwave-safe bowl; cook, uncovered, on HIGH (100%) 3 minutes. Add paste; cook, uncovered, on HIGH (100%) 2 minutes. Stir in stock; cook, uncovered, on HIGH (100%) 5 minutes.
• Add coconut cream and seafood; cook, uncovered, on HIGH (100%) about 12 minutes or until seafood is cooked through, stirring gently twice during cooking. Add peas; cook, uncovered, on HIGH (100%) 1 minute. Serve sprinkle with coriander.