MICROWAVE MEALS: A LOW-INCOME GUIDE TO WELL BALANCED MEALS. VittleBooks. by VittleWise
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1 MICROWAVE MEALS: A LOW-INCOME GUIDE TO WELL BALANCED MEALS VittleBooks by VittleWise
2 TABLE OF CONTENTS Chapter 1: Introduction About Kitchen Safety Chapter 2: Breakfast Cinnamon Apple French Toast Huevos Rancheros Homemade Granola Cheesy Eggs Benedict Food Trivia Elvis Sandwich Peaches & Cream Crepes Peanut Butter Breakfast Cookies Chapter 3: Lunch Baked Sweet Potato Sweet Potato Black Bean Burger Green Tea & Coconut Cashew Rice Stuffed Red Peppers Healthy Facts Chicken Tamales Sweet & Sour Meatballs Egg & Avocado Sushi Chapter 4: Dinner Shepherds Pie Mini Spicy Corned Beef Loaf Whole Wheat Gnocchi Chicken Vindaloo Microwave Info Easy Pad Thai 3-Cheese Spinach Manicotti Parmesan Risotto More Information Index Thank You xxxii xxxiii xxxiv
3 2 BREAKFAST
4 HOMEMADE GRANOLA MAKES: 3 CUPS 1 cup of favorite nuts 1/2 cup favorite dried fruit (we like cranberries) 1 packet cinnamon brown sugar oatmeal 1 tbsp honey 1 tbsp water Combine all ingredients into bowl and mix well. Microwave on high for 3 minutes. Spread over nonstick surface to cool.
5 CHEESY EGGS BENEDICT MAKES: 1 SERVING 2 tbsp cheddar cheese soup 1 tbsp unsalted butter 1/2 tsp lemon juice 2 tbsp water for sauce 1/2 english muffin or burger bun 1/2 tsp white vinegar 1 egg salt & pepper spinach leaves Fill microwavable cup halfway with water. Add vinegar and crack egg directly into water and microwave on high for 2 minutes. For sauce, whisk butter, cheddar cheese soup, water and lemon juice in a microwavable bowl. Microwave on high for 1 minute. Place spinach on english muffin, then carefully scoop egg from water onto spinach using a fork or slotted spoon. Pour hollandaise sauce on top. Season with salt and pepper, or optional cayenne pepper.
6 PEANUT BUTTER BREAKFAST COOKIES MAKES: 4-5 COOKIES 1 packet cinnamon brown sugar oatmeal 2 tbsp sweetened applesauce 1 tbsp peanut butter 1 tbsp raisins Combine all ingredients in bowl and mix well. Roll 1 tbsp dough into ball and place on microwavable plate. Flatten with palm into cookie shape. Continue this process until dough is used. Space cookies about 2 inches apart on plate. Cook on high for 2 minutes. Use caution when transferring hot cookies onto cooling rack or non-stick surface. Let cool and enjoy.
7 3 LUNCH
8 STUFFED RED PEPPERS MAKES: 2 STUFFED PEPPERS 2 large red pepper 1/2 cup ready-made rice 1/2 can chili cheese (optional) Cut the top off red pepper and remove all seeds. Microwave on high for 1 minute. While pepper is cooking, mix rice, chili, and cheese. Stuff rice and chili into pepper and microwave for 2:30.
9 SWEET & SOUR MEATBALLS MAKES: MEETBALLS 1 tsp white vinegar 2 tbsp corn starch 1 lb lean ground turkey 1/2 cup italian bread crumbs ready-rice (optional) 15oz can of pineapple chunks, unstrained 15oz can of diced tomatoes, unstrained Mix turkey and italian bread crumbs in bowl. Roll turkey mix into 1-inch meatballs. Placed rolled meatballs on microwavable plate and cook on high for 5 minutes. In large bowl, mix canned pineapple and tomatoes along with vinegar and corn starch. Toss cooked meatballs into sauce and combine. Cook additional 5 minutes.
10 4 DINNER
11 WHOLE WHEAT GNOCCHI MAKES: 4 CUPS 1 russet potato 1/2 cup whole wheat flour 1/2 tsp extra virgin olive oil 1/2 tsp salt 1 cup pasta sauce Peel skin from potato and wash under cold water. Dice into 1/2-inch cubes. Add cubes to a bowl of water, fully submerging potatos. Microwave on high for 10 minutes. Drain water and mash. Mix mashed potatoes, flour, oil, and salt into dough. Additional flour or oil may be required for doughy consistency. Roll dough to form a long rope. Cut rope into 1-inch pieces to make pillow of dough. Combine dough pillows and pasta sauce evenly onto four microwavable plates. Microwave individual plates for 1:30-2:00 minutes. Optional: Garnish with parsley or cilantro.
12 EASY PAD THAI MAKES: 2-3 SERVINGS 2 cups fettuccine noodles 1/4 cup crunchy peanut butter 1/4 cup soy sauce 1 tbsp lime juice 1 tsp sugar Break fettuccine noodles in half and place in large microwavable bowl. Submerge in water and microwave on high for 10 minutes. Optional: Lightly coat noodles in EVOO before cooking to keep from sticking. Mix peanut butter, soy sauce, lime and sugar in bowl. Cook on high for 1 minute. Stir ingredients until fully melted and blended. Pour sauce over drained, cooked noodles and mix for an even coating. Garnish with cilantro and your favorite vegetables (we prefer green onions and carrot sticks).
13
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