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cookbook by zhangyun


									       Table of Contents

Shopping Tips…………………………………2

How to Cook in a Microwave………………….3


Lunches and Snacks………………….………..7


Hot Meals…………………….………...…… 15
Shopping Tips                                                         produce than meats do. Whole grains also provide more
                                                                      nutrients than processed and refined grains and use less
For Thrifty and Environmentally                                       energy to make.

Friendly Shopping                                                 4   Purchase  foods in bulk           whenever you can.
                                                                      Buying in bulk is better for the environment because
                                                                      it reduces the amount of packaging to throw away and it
                                                                      frequently costs much less.

                                                                  5   Buy a reusable water bottle                     instead of
                                                                      plastic water bottles. It saves money and is much, much
                                                                      better for the environment. Also, tap water has much
                                                                      stricter health regulations than bottled water.

1   Bring reusable bags                instead of using the       6   Buy foods that are grown   locally and in
    store’s plastic or paper bags—they are more
    environmentally friendly and they can hold more weight.           season because it requires less packaging, reduces
    If you aren’t traveling by car, try bringing a                    energy consumption and creates less pollution because
                                                                      no long-distance transportation is required. Try
    backpack to make carrying the groceries easier                    shopping at farmer’s markets when possible. For more
    and to free up your hands.                                        information on local and seasonal foods, check out the
                                                                      National Resources Defense Council’s (NRDC) eating
2   Make the  produce section                your first stop in       local page:
    the grocery store. Fruits and vegetables are an important
    part of your diet and most Americans do not eat enough
    of them. Also, less energy is needed to grow and harvest      7 Whenever possible, buy     organic        foods, because
    fruits than to produce meat. The care and feeding of            they use fewer chemicals to produce. By definition,
    livestock (such as cows, pigs, and chickens) uses more          organic foods are legally not allowed to use too many
    water than produce and adds to soil erosion.                    toxic pesticides and fertilizers that are harmful to the
                                                                    environment. Buying free range eggs and chicken also
3   Head over to the aisle where the  whole grains                  helps to ensure that the chickens that gave you your
    are. Like fruits and vegetables, grains (like rice and          food live in better conditions. Look for the packaging to
    couscous) use less energy and natural resources to              say “free range”.

How to Cook in a Microwave                                             used in microwaves are low energy waves that cannot cause
                                                                       cancer. They are very similar to radio waves and are in the air all
                                                                       around us everyday, completely undetected. Microwaves can be
                                                                       dangerous if used improperly, however. The following are some
Cooking in a microwave can be easy if you know how a                   notes on safely using a microwave.
microwave works and how it can be used.

A microwave oven works by
sending waves through the                                              **NEVER PUT METAL OF ANY KIND
oven, giving energy to water
molecules. Anything that has                                                 IN A MICROWAVE**
water in it will heat up quickly                                          MANY TYPES OF METAL CAN CAUSE THE
and then begin to transfer that                                                  MICROWAVE TO SPARK
heat to things around it. That
is why some foods heat up faster than others. That is also why if      This includes aluminum foil, silverware, pots and
you only heat things for a short time the container or plate will
still feel cool, and if you heat them for a long time, the bottom of
                                                                       pans, coffee thermoses, Chinese takeout containers
the container will be hot while the top might still be relatively      with wire handles, twist ties, and even some mugs
cool. Here are some cooking and safety tips that will help you use     and bowls with metallic designs.
your microwave.                                                        (However, some new instant foods, such as Campbell’s to-go
                                                                       soups, are made in containers that have metal parts that are safe
                                                                       to put in the microwave.)
Safety Tips:
                                                                       Glass and ceramics are usually microwavable, but check the
                                                                       bottom or the packaging to be sure. Some plastics are
Microwaves are completely safe to use if used properly. Despite        microwaveable, but many plastics will melt if they get too warm,
the many rumors and fears about microwaves emitting radiation          so make sure to check if the container is microwave-safe. Plastics
and causing cancer, federal studies have shown that microwaves         are also suspected to be related to cancer. This occurs because
are entirely safe. Commercial microwave ovens are built so that        chemicals can leach out of the plastic, especially when it is heated.
the energy waves (called microwaves) within them are confined to       The risk is greater when heating liquids in plastic containers than
the inner cooking chamber. Very little of that energy escapes          when heating solid foods.
from the appliance while it is running and it is perfectly safe to
stand in front of a microwave while it is on. Microwaves also do
not contaminate food with radiation. As soon as the waves hit the
food, they are converted to heat. Moreover, the energy waves
Water heats up very easily in a microwave—be careful not to
overheat it. Overheating liquids can cause spots within the liquid   Cooking Tips:
to superheat, which means that they are almost boiling. If
disturbed, these spots can suddenly begin to boil, causing sudden    In some ways cooking in the microwave can be healthier than
bubbling or popping that can cause burns. Always follow the          cooking on the stove, especially if it replaces frying the foods. In
instructions on foods that have microwave directions and make        other ways microwaving foods can also be less healthy because it
sure you don’t cook it for longer without taking it out to check     removes some of the nutrients. However, some foods retain
once the directed time is up. Foods that do not have instructions    more of their nutrients in the microwave than when they are
should be cooked a little bit at a time, checking every few          cooked on the stove.
minutes, so that it does not get cooked for too long. If you think
that something you are cooking may have been overheated, you         **Cooking times will vary significantly based on a number of
may want to let it cool for a few minutes before removing it from    factors. You will get a better idea of how to adjust cooking times
the microwave. You may also want to give it a jab before you         for your meals with practice. The power of your microwave is
remove it to make sure that anything that is going to bubble has     one example that will affect the cooking time. More powerful
done so before you touch it.                                         microwaves will take less time. Also, the amount that you are
                                                                     cooking will significantly affect cooking times. The more food
When heating food for 2 minutes or longer, it may be a good idea     you are trying to heat up, the longer it will take. Two servings will
to lightly place a paper towel or piece of waxed paper over the      typically increase cooking times from single serving times—
food so that it doesn’t make a mess of the microwave.                sometimes the time will even double.
Do not use plastic wrap for this purpose.
Be careful not to cover the food too tightly—this will trap heat
and steam, which makes food soggy and can overheat it.

Breakfast                                                             your day. Again, adding fruit can also add some sugar for that
                                                                      burst of energy to wake you up sooner.

We’ve all heard it said—“breakfast is the most                        Protein: Protein is really what keeps you going for a long time.
important meal of the day.” It’s true that eating a meal              If you are looking at a long morning before your lunch break, you
at the beginning of the day gives you brain power and                 really want to make sure that you get some protein for breakfast.
                                                                      Eggs are a healthy start to the day that can keep you going for a
energy through that first sleepy part of the day. What
                                                                      long time. If you aren’t big on eggs, some kind of breakfast
you eat, though, can make a big difference. Here are a                sausage can give you the protein you need. For another healthy
few things to keep in mind when grabbing those first                  option, consider soy sausages instead of meat sausages. They
few bits of the day before you run out of the door.                   come frozen and are easy to microwave quickly and taste quite as
                                                                      delicious as meat sausages. Note: Nuts, such as the walnuts
Sugar: Simple carbohydrates, such as sugar and processed white        suggested in the Warm Apple Oatmeal recipe, can also be a good
flour (including enriched wheat flour), are digested very quickly.    source of protein.
This means that they give you an initial energy boost very quickly,
but then disappear again very quickly. They often leave you
feeling hungry again long before lunch time. Sugary cereals,
which have a lot of added sugars such as high fructose corn
syrup, can therefore be the worst thing to have for breakfast.
They also tend to have little nutritional value. However, if you
want that sugar for an early morning burst of energy to wake you
up, you can add some fruit to your breakfast. The sugars in fruit
are natural sugars that are much better for you than processed
sugars such as high fructose corn syrup. Fruit also has the added
benefit of lots of healthy vitamins and nutrients to make your
body function and help maintain your immune system.

Whole Grains: Whole grains have more fiber, protein,
vitamins, and other nutrients than processed grains; even
enriched flour does not have a fraction of the nutritional value of
whole grains. The fiber and protein in whole grains makes them
stay in your system longer, so you are more likely to last until
lunch. Whole grain cereals and oatmeal can be a great start to

Here are some microwave cooking directions to help                  Warm Apple Oatmeal Recipe
you out in the mornings.
                                                                    Cost per Serving: $1.47

Microwave-Fried Eggs                                                Ingredients:
                                                                           ½ cup dried oats (i.e. uncooked oatmeal)
                                                                           ½ cup skim or 1% milk
                                                                           1 apple, chopped and cored
       1 egg                                                               1
                                                                            /8 cup chopped walnuts or 1 tbsp peanut butter
Crack an egg into a shallow microwavable bowl or a
microwavable plate with high raised edges (so that the egg yolk     Mix oats, milk, and apple together in a microwavable bowl. Heat
doesn’t slide around off the plate and make a mess). Heat the egg   in microwave for about 1 ½ minutes. Add the nuts or peanut
in the microwave for about a minute per egg. [ 1 minute for 1       butter. Mix together and enjoy!
egg, 2 minutes for 2 eggs, etc.] Heating times may vary depending
on your microwave and on how well you like your egg cooked.         Yield: 1 serving
For a runny yolk, cook for less time (maybe 45-50 seconds).
*Make sure that the egg has been cooked fully before eating         Nutrition Information: (per serving) 380 calories; 11g fat (2g
it. Eating undercooked eggs can make you sick. You may                     saturated fat, 0g trans fat); 0mg cholesterol; 62g
want to place a paper towel or wax paper over the bowl just in             carbohydrates (9g fiber); 14g protein; 140mg sodium;
case the yolk pops.                                                        % Daily Values: Vitamin A 6%; Vitamin C 15%;
                                                                           Calcium 15%; Iron 15%
Yield: 1 serving
                                                                    Source: JF&CS (Jewish Family & Children’s Services) Nutrition
Nutrition Information: (per serving) 77 calories; 5g fat (2g
       saturated fat, 0g trans fat); 212mg cholesterol; 1g
       carbohydrates (0g fiber, 1g sugar); 6g protein; 62mg
       sodium % Daily Values: Vitamin A 6%; Vitamin C 0%;
       Calcium 2%; Iron 3%

                                                                         Veggies: Vegetables are an important source of fiber, as well as
Lunches and Snacks                                                       essential vitamins and nutrients. It can be really easy to find ways
                                                                         to add veggies to your lunch. Look for creative and tasty ways to
Lunch isn’t too hard to make. Most often no one has                      add them to your meal!
the time or interest to cook a full lunch and they just
throw something together. Or if they do put the effort                   Sandwiches: Sandwiches are a common lunch because they
into making a full meal, it frequently isn’t a hot meal.                 are quick, easy, and can be very nutritious, depending on how you
Same goes for afternoon snacks. Here are some tips,                      make it. Let’s go over the options for the main components of a
ideas, and recipes for helping you put together a healthy                          Bread: try choosing whole wheat bread instead of white
lunch or snack for you and your kids.                                    bread or potato bread. Or if you’re bored of regular sandwiches,
                                                                         try a whole wheat tortilla and make a wrap.
Whole Grains: Again, whole grains are an important part of                         Spread: we all know mayonnaise has it’s health concerns.
your meal. They have more fiber, protein, vitamins, and other            If you love your mayonnaise, just try to go easy on it. Otherwise,
nutrients than processed grains; even enriched flour does not            try some other spreads, such as hummus, pesto sauce, honey
have a fraction of the nutritional value of whole grains. The fiber      mustard, or even a vinaigrette dressing.
and protein in whole grains makes them stay in your system                         Meat: you only need a couple of pieces of deli meat on a
longer, so you don’t get hungry as fast as if you ate processed          sandwich for a complete meal. Meat is also very expensive, so
flour. Choosing breads, tortillas, pita, bagels, and other products      cutting back on it will help your pockets.
made with whole grains is a great way to eat a healthy, nutritious                 Toppings: adding toppings such as cheese and veggies
diet. When choosing whole grain products, look at the                    gives your sandwich fiber, vitamins, and other important
ingredients list; the first ingredient should say “whole grain.” If it   nutrients. Try adding a slice or two of reduced fat cheese, tomato
doesn’t, it isn’t truly whole grain.                                     slices, lettuce or spinach, peppers, onions, olives, bean sprouts, or
Protein: Protein sticks with you for a lot longer than
carbohydrates. If you do not include them in your meals, you may
find yourself snacking long before the next meal. However,
despite popular opinion, meat is not the only source of protein—
just one of the more concentrated sources. In fact, as a source of
protein, only a little meat (if any) is needed for each meal. It only
takes about 2 slices of deli meat on a sandwich to make a
complete meal. Other good sources of protein include whole
grains, eggs, milk and cheese, nuts, beans, and soy.

Here are a few recipes and ideas to help you put together a
healthy, nutritious lunch (or snack) for yourself and your kids.

                                                                      Apple Tuna Melt
Microwave Quesadillas
Ingredients:                                                          Preparation Time: 15 minutes
       1 whole wheat tortilla                                         Ease of Preparation: Easy
        /8 cup black beans (already cooked or canned)                 Cost: $1.27 per serving
        /8 cup chopped bell pepper and onion
               (1/8 cup of both, not each)                            Ingredients:
       ¼ cup shredded, reduced fat cheddar or Monterey Jack                  6 ounces canned light tuna (in water)
               cheese                                                        2 slices whole wheat bread
       Chopped lettuce and tomatoes                                          1 medium apple, thinly sliced
       1 tbsp each sour cream and guacamole                                  2 1-ounce slices reduced-fat cheddar cheese
                                                                             1 Tablespoon mayonnaise
Place tortilla flat on a microwavable plate. Cover half of the               ½ Tablespoon lemon juice
tortilla in a layer of cheese. Add black beans, pepper, and onion
evenly across the cheese. Cover veggies with another thin layer of    Combine tuna, mayonnaise, and lemon juice in a medium bowl.
cheese. Fold other half of tortilla over. Microwave until cheese is   Spread half of the tuna mixture on each slice of bread; top with
melted (maybe 1 - 1 ½ min). Remove from microwave and eat             apple slices and cheese. Microwave until cheese is melted (about
with tomatoes, lettuce, sour cream, and guacamole. Note: for a        2 minutes).
snack-sized quesadilla, use only a spoonful or two of each of the
fillings. Put the fillings and cheese in a 2 inch strip down the      Yield: 2 servings
center of the tortilla instead of across the entire half. Then fold
the tortilla up in thirds (or roll it) and microwave it (for maybe    Nutrition Information: (per serving) 350 calories; 12g total fat
40-45 seconds).                                                         (4g saturated fat; 0g trans fat); 45mg cholesterol; 680mg
                                                                        sodium; 25g total carbohydrate (4g dietary fiber); 33g protein;
                                                                        % Daily Value: Vitamin A 6%, Vitamin C 8%, Calcium 30%,
                                                                        Iron 10%


Tuna Boat                                                       Meal Planning: 1 ounce Whole Grain; 2/3 cup Vegetable; 3
                                                                  ounces Meat; 1.5 tsp Oil
Total Time: 20 minutes
Ease of Preparation: Easy/Moderate                              Source: Share Our Strength - Operation Frontline,
Cost: $1.53 per serving                               

       2 large cucumbers
       1 5-ounce can tuna in water
       1 15.5-ounce can of white beans
       2 green onions
       1 lemon
       2 Tablespoons canola or olive oil
       ½ teaspoon salt
       ¼ teaspoon ground black pepper
       4 mini whole wheat pita pockets

Wash and cut cucumbers lengthwise. Scoop out the seeds with a   Mediterranean Veggie Wrap
small spoon. Cut lemon in half and squeeze juice into a small
bowl. Discard seeds. Rinse and chop green onions. Drain the     Ingredients:
tuna. Drain and rinse the beans in colander. Place beans in a          1 whole wheat tortilla
medium bowl and mash a little. Add lemon juice, green onions,          Hummus
tuna, oil, salt and pepper to the mashed beans. Fill each              Sliced cucumber
cucumber half or pita pocket with ¼ of the tuna mixture and            Sliced tomato
serve.                                                                 Red peppers (roasted/canned or fresh)
                                                                       Shredded onion
Yield: 4 servings, ½ cucumber and 6 oz filling each                    Olives (any kind, optional)
                                                                       Bean sprouts (optional)
Nutrition Analysis: (Per Serving) 300 calories; 9g fat (0.5g           Feta cheese
   saturated, 0g trans); 10mg cholesterol; 460mg sodium; 37g
   carbohydrate (9g dietary fiber; 4g sugar); 20g protein;      Spread the hummus in a strip down the middle of the tortilla.
% Daily Values: Vitamin A 20%; Vitamin C 70%; Calcium 8%;       Add veggies on the hummus. Sprinkle Feta cheese on top. Fold
   Iron 20%                                                     the ends of the tortilla in, roll the tortilla up, and enjoy!

Apple and Nut Chicken Salad                                        Food $ense Tips
                                                                   How this recipe keeps money in your pockets: Chicken is the
Total Time: 15 minutes                                             most expensive ingredient, so the amount of chicken was reduced
Ease of Preparation: Easy                                          and nuts were added in its place to save money while
                                                                   supplementing protein. Nuts also provide fiber, plant nutrients
Ingredients:                                                       and heart healthy oils. Use any nut of your choice. Fruit was
       10 ounces canned chicken breast, drained                    then added to increase volume, satisfaction, and nutrition.
       2 cups apple, chopped (try granny smith apples)             Replace apple with any fruit or vegetable of your choice.
        /3 cup pecans, coarsely chopped                              This recipe costs $.25 less per serving than conventional
       ¼ cup light canola mayonnaise                               chicken salad, at only $1.75 per serving. Saving $.25 on two
       ¼ cup plain fat free yogurt                                 nutritious meals for two people saves you $1 per day, which
        /8 tsp ground black pepper, or to taste                    amounts to a savings of $365 per year!
       4 six-inch whole wheat pita pockets, cut in half
                                                                   Source: recipe adapted from The Mom’s Guide to Meal Makeover:
Pre-cut apples and drain canned chicken breast. Break up pecans     Improving the way your family eats one meal at a time; by Janice
by chopping with knife or placing in sealed plastic sandwich bag    Newell Bissex, MS, RD and Liz Weiss, MS, RD
on counter and crushing with back of measuring cup. Mix
mayonnaise, yogurt and pepper in a large bowl. Add chicken,
apple, and pecans and mix well. Stuff into whole wheat pita
pocket and enjoy. (Note: if you don’t like pecans, try walnuts

Yield: 4 servings

Nutrition Information: (per serving) 250 calories; 11g fat (2g
  sat); 60mg cholesterol; 13g carbohydrate (2g dietary fiber; 9g
  sugar); 24g protein; 340mg sodium.
% Daily Values: Vitamin B6 28%; Vitamin B12 12%; Selenium
  29%; Iron 6%
Meal Planning Equivalents: 2.5 ounces Meat, ½ cup Fruit; 2
  tsp Oil

                                                                                                                                 - 10 -
Lemony Lentil Salad with Salmon
                                                                     Make Ahead Tip: Cover and refrigerate for up to 8 hours.
Total Time: 30 minutes
Ease of Preparation: easy                                            Nutrition Information: (per serving) 420 calories; 19g fat (2g
Cost: $1.93 per serving                                                 saturated, 0g trans); 45mg cholesterol; 490mg sodium; 40g
                                                                        carbohydrate (11g fiber, 4g sugar); 25g protein;
Ingredients:                                                         % Daily Values: Vitamin A 15%, Vitamin C 50%, Calcium 15%,
       8 tsp lemon juice                                                Iron 30%
       1 tbsp dried dill or 3 tbsp chopped fresh dill
       1 tsp Dijon mustard                                           Source: modified from
       Freshly ground pepper to taste
       8 tsp canola or extra-virgin olive oil
       ½ medium red or green bell pepper, seeded and diced           Microwave Pizza Bagels
       ½ cup diced cucumber
       ¼ cup finely chopped red onion                                Ingredients:
       1 15.5-ounce can lentils, rinsed, or 1.5 cups cooked                 1 whole wheat bagel
           brown or green lentils (see Tip)                                 4 tbsp tomato sauce
       1 7-ounce can salmon, drained and flaked, or 3/4 cup                 4 tbsp shredded reduced fat mozzarella cheese
           flaked cooked salmon                                             1 tbsp chopped pepper, chopped onion, mushrooms or
       3 mini whole wheat pitas                                                 other toppings

Whisk lemon juice, dill, mustard, salt and pepper in a large bowl.   Cut bagel in half. Spread 2 spoonfuls of tomato sauce on each
Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils    half. Cover tomato sauce with 2 tbsp cheese on each half, or
and salmon; toss to coat. Serve with pitas.                          more or less to taste. Add toppings to taste. (Hint: if making a
                                                                     pizza bagel for small children who don’t like eating veggies, it
Yield: 3 servings, 1 cup each                                        may help to hide small bits of pepper or onion under a solid layer
                                                                     of cheese.) Microwave uncovered until cheese is melted (about
Tips: To cook lentils, place in a saucepan, cover with water and     1—1 ½ min for both halves, 35-45 seconds for one half).
   bring to a boil. Reduce heat to a simmer and cook until just
   tender, about 20 minutes for green lentils and 30 minutes for
   brown. Drain and rinse under cold water. You can also
   substitute your favorite bean for the lentils. For the best
   presentation, flake the salmon with a fork, then stir gently
   into the salad to keep it in chunks, not tiny bits.

                                                                                                                                 - 11 -
Salads                                                             2 Tbsp water
                                                                   2 Tbsp red wine vinegar
                                                                   ½ tsp sugar
Salads are the classic healthy lunch and they                      1
                                                                    /16 tsp salt
conveniently don’t typically require much cooking. But              /8 tsp black pepper, or to taste
on its own, a salad of just leafy greens may not be
                                                               Chop vegetables and set aside in medium bowl. Open cans
enough to tide you over until dinner. It helps to add          of beans into strainer and rinse with water to remove brine.
some grains and protein. Almost any food that you can          Transfer beans into medium bowl. In small bowl, whisk
think of can be added to a salad. The idea is to add           together oil, water, vinegar, sugar, salt and pepper. Toss
foods whose tastes match and whose nutritional values          beans and vegetables with dressing.
compliment each other. You probably wouldn’t want to
                                                               Yield: 4 servings, approximately 1 ½ cups each
add teriyaki chicken and tuna to the same salad, but
teriyaki chicken might go very well with some carrots          Nutritional Information: (Per serving) 270 calories; 9g fat (1g
and peppers. You can add whatever you think will taste           sat; 0g trans); 0mg cholesterol; 360mg sodium; 38g
good; the key is just to be creative!                            carbohydrate (12g dietary fiber; 6g sugar); 12g protein; %
                                                                 Daily Values: vitamin A 110%; vitamin C 90%; calcium 8%;
Here are a couple recipes to get you started.                    iron 15%

                                                               Meal Planning Equivalents: 1½ oz meat equivalent; ½ cup
                                                                  vegetables; 1½ tsp oil

Bean and Veggie Salad                                          To absorb plant form of iron (from beans) pair with a
                                                               good source of vitamin C such as bell pepper, brussel
Total Time: 15-20 minutes                                      sprouts, oranges, or kiwi. For a complete meal, enjoy
Ease of Preparation: Easy                                      with whole grain, such as whole grain tortilla or pasta; and
                                                               non-starchy vegetable or fruit.
   2 15-ounce cans of beans (cannellini, kidney or garbanzo)   Source: Adapted from Eating Well Healthy In a Hurry
   1 green bell pepper, chopped                                Cookbook
   2 medium carrots, peeled and chopped
    /8 cup red onion, chopped
   2 Tbsp canola or olive oil

                                                                                                                              - 12 -
Southwestern Corn and Bean Salad                                     vegetable mixture in large bowl. Toss to coat. Refrigerate until
                                                                     ready to serve.
   1 15-oz can corn                                                  Nutritional Information: (per 2 cup serving) 470 calories; 15 g
     or 1.75 cups frozen corn kernels, thawed                           fat (1.5 g sat, 8 g mono); 0 mg cholesterol; 70 g carbohydrate
   1 15-oz can black beans                                              (18 g dietary fiber); 19 g protein; 475 mg sodium;* 537 mg
   1 cup red cabbage, chopped (see Tip)                                 potassium. % Daily Values: Vitamin A 20%; Vitamin C 70%
   ½ large tomato, chopped                                              Calcium 10%; Iron 35%
   ¼ cup red onion, chopped (optional)                               * The salt in this recipe contributes 300 mg of sodium per
   3 Tbsp sunflower seeds, preferably roasted                           serving. Omit adding the salt if you need to decrease sodium
   Dressing:                                                            in foods.
    /8 cup lime juice or juice of 1 lime
   1 Tbsp olive oil or canola oil                                    Meal Planning Equivalents: 2 ounces whole grain (starchy
    /8 cup fresh cilantro, chopped (or to taste)                        vegetable); 1 cup non-starchy vegetable; 3 ounces meats and
   ¼ teaspoon salt                                                      beans; 3 tsp oil
   Freshly ground pepper to taste
                                                                     Tips: Cover and refrigerate for use within 1-2 days. For slightly
If using canned corn, drain and rinse in colander. If using frozen   higher cost, convenient pre-shredded cabbage can be purchased
corn, thaw in microwave. Place in large bowl. Drain and rinse        in bags, in the produce section of most supermarkets. This is a
black beans. Place in large bowl and set aside. Chop cabbage,        complete meal, including a starchy vegetable for energy, non-
tomato, and red onion and add to large bowl. Measure sunflower       starchy vegetables for filling power, and beans for protein.
seeds and add to large bowl. In a liquid measuring cup or small
bowl, whisk lime juice, oil, cilantro, salt and pepper. Add to the   Source:

                                                                                                                                  - 13 -
Hot Meals                                                            Steaming Vegetables
Dinner is probably the trickiest meal to prepare without
                                                                     Put the vegetables in a covered container with just enough water
a stove or any appliances. But having a warm, home-                  to cover the bottom half of the vegetables, then heat it in the
cooked meal each day is in fact considered healthy and               microwave for several minutes until the vegetable are tender.
helps to build strong family connections. Many of the                Times will vary depending on the microwave and depending on
foods that you are used to cooking on the stove can                  how well-cooked you like your veggies. This method can be used
actually be cooked in a microwave as well. You just                  for most vegetables, such as broccoli, carrots, green beans, and
                                                                     artichokes. Spinach can also be cooked in a similar way, but if it is
have to figure out how to convert from the
                                                                     going to be added to another food, it is better to cook in the food
conventional cooking methods. Once you know how to                   than separately because it cooks very easily.
cook various foods in the microwave, the only thing left
is to combine them to make a healthy, nutritious meal.
Again, a combination of whole grains, veggies, and                   Microwaving Potatoes
some protein (although not necessarily meat) makes a
balanced meal.
                                                                     Wash whole baking potatoes to remove dirt. Pierce holes in the
                                                                     side of the potato with a fork. Place on a microwave-safe plate,
                                                                     cover with waxed paper or a paper towel and heat on high for
Let’s start with instructions for cooking several                    about 5-10 minutes until tender. When heating more than one
important parts of a meal in the microwave.                          potato at once, cooking times may be longer. Slice potato in half,
                                                                     and serve with dinner. For a more filling dish, add toppings such
Microwaving Noodles                                                  as cottage cheese, cheddar cheese, sour cream, chives, onions,
                                                                     chopped bell peppers, and chopped broccoli. A baked potato
Place the noodles in the bottom of a bowl or other container.        with lots of toppings can also be a delicious lunch, if eaten with a
Then fill the container with water so that the water level is just   bowl of soup or a salad.
above the noodles. (Note: The amount of water needed will
depend on the type of noodle and the shape of the container.)
Cook the noodles for several minutes or until tender. An
individual serving will probably be about 3-4 minutes. Multiple
servings may be more like 8-10 minutes or longer, depending on
the amount.

                                                                                                                                    - 14 -
Microwaving Rice                                                         minutes (start with about 10 min), for ½ cup, try 8-9 minutes
                                                                         (start with 6). For 1 cup of brown rice, try cooking for 25 minutes
There are three things to keep in mind when cooking rice in the          (start with about 20 min).
   1) The container—make sure that the container is
       microwavable AND BIG ENOUGH TO FIT THE                            Here are some recipes for dinners cooked in the
       EXPANDED RICE ONCE IT IS COOKED. A good                           microwave to try out.
       guideline is to expect the rice to expand to 3 times the
       uncooked size.
   2) The medium—what you cook the rice in can make a big                Microwave Quesadillas
       difference in your meal. Rice is typically cooked in water,
       sometimes with a small amount of salt. However, you can           Ingredients:
       also cook rice in chicken or beef stock to give it flavor.               1 whole wheat tortilla
       This may be a tasty option for vegetable rice dishes in                  1
                                                                                 /8 cup black beans (already cooked or canned)
       particular.                                                              1
                                                                                 /8 cup chopped bell pepper and onion
   3) Cooking time—how long you cook the rice for will vary                             (1/8 cup of both, not each)
       from microwave to microwave and with different types of                  ¼ cup shredded, reduced fat cheddar or Monterey Jack
       rice. If you have never made this kind of rice before, it is                     cheese
       best to cook it a little at a time to test it so that you don’t          Chopped lettuce and tomatoes
       overcook it.                                                             1 tbsp each sour cream and guacamole
Directions: Put 1 part rice and 2 parts water (eg. 2 cups rice, 4        Place tortilla flat on a microwavable plate. Cover half of the
cups water) in a microwave-safe container that will hold the             tortilla in a layer of cheese. Add black beans, pepper, and onion
cooked rice. For brown rice, 3 parts water for 1 part rice may be        evenly across the cheese. Cover veggies with another thin layer of
necessary. Cook in microwave until soft and then leave in                cheese. Fold other half of tortilla over. Microwave until cheese is
microwave to cool. It is important to actually leave the rice in the     melted (maybe 1 - 1 ½ min). Remove from microwave and eat
microwave to cook for several minutes because it completes the           with tomatoes, lettuce, sour cream, and guacamole. Note: for a
cooking process. NOTE: Cooking times will vary significantly             snack-sized quesadilla, use only a spoonful or two of each of the
depending on the power of the microwave, the type of rice, and           fillings. Put the fillings and cheese in a 2 inch strip down the
the amount of rice. You will have to find the right time for your        center of the tortilla instead of across the entire half. Then fold
rice by trial and error. In order to not overcook the rice, try          the tortilla up in thirds (or roll it) and microwave it (for maybe
cooking it for less time than suggested, and then putting it in for      40-45 seconds).
another minute or two at a time, based on how close to being
done it is. For 1 cup of white rice, try cooking for about 15

                                                                                                                                      - 15 -
Salmon with Orange-Mustard Sauce                                    Rice with Veggies Dinner
Ingredients:                                                        Ingredients:
   1 bag (6 oz) baby spinach                                               2 cups brown rice
   1 package (8 oz) sliced mushrooms                                       6 cups chicken stock for extra flavor (optional)
   2 scallions, thinly sliced                                              ½ cup mushrooms
   4 skinless salmon filets (3 oz each)                                    ½ cup peas
   Ground pepper                                                           2-3 large carrots
   2 tablespoons Dijon mustard, preferably whole-grain                     1 bell pepper
   2 tablespoons orange juice                                              ½ onion
   2 cups prepared brown rice                                              1 chopped/cut broccoli
                                                                           4 cloves garlic
In a 9 x 13 inch microwaveable dish, combine spinach,                      ¼ cup soy sauce
mushrooms, and scallions. Place salmon filets on top. Sprinkle             2 tbsp brown sugar
with freshly ground pepper. In a small bowl stir together mustard
and orange juice. Spoon sauce over top of salmon filets.            Prepare rice in chicken stock as described in the Microwaving
Microwave on high 10 minutes or until salmon is cooked through      Rice section. In a microwavable dish (separate from the rice),
and spinach has wilted. Serve salmon over vegetables with           combine the vegetables. Add water to the vegetables and steam
brown rice.                                                         according to the Steaming Vegetables section. (Hint: for best
                                                                    results, steam vegetables separately, because they will each have a
Yield: 4 servings                                                   different cooking time. This will take much longer, however.) Mix
                                                                    soy sauce and brown sugar in a small bowl. Combine rice,
Nutritional Information: (per serving) 250 calories; 4.5 g fat      vegetables, and sauce in a large bowl (or on individual plates) and
       (0.5 g sat); 50 mg cholesterol; 30 g carbohydrate; 24 g      serve.
       protein; 5 g fiber; 240 mg sodium
                                                                    Yield: 4 serving
       % Daily Values: Calcium 6%, Iron 15%, Vitamin C
          20%, Vitamin A 35%

Source: Sargent College, BU Nutrition and Fitness College.

                                                                                                                                 - 16 -
Cheesy Broccoli Potato Mash                                        Nutrition Information: (Per serving) 120 calories; 1.5 g fat (1 g
                                                                      sat, 0 g trans); 5 mg cholesterol; 18 g carbohydrate (2 g fiber);
Total Time: 30 minutes                                                8 g protein; 340 mg sodium;
Ease of Preparation: Easy                                          Daily Values: Vitamin C 60%, Vitamin A 2%, Calcium 10%,
                                                                      Iron 4%
       ½ pound Yukon Gold potatoes, cut into wedges                Source: adapted from
       6 ounce weight broccoli crowns or cauliflower, chopped
       (about 2 cups)
       ½ cup shredded reduced fat cheddar cheese
       ¼ cup nonfat milk, heated
       ¼ teaspoon salt
       Freshly ground pepper to taste

Place potatoes on a microwavable plate, cover, and microwave
until soft (see Microwaving Potatoes section). Separately, steam
the broccoli/cauliflower until particularly soft (see Steaming
Vegetables section). Put broccoli/cauliflower and potatoes in a
large bowl and mash coarsely with a potato masher. (A large
serving fork can be substituted.) Add cheese, milk, salt, and
pepper and continue mashing to desired consistency.

                                                                                                                                 - 17 -

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