Joachim - A man, a can, a microwave: 50 tasty meals you can nuke in no time

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2004 by Rodale Inc.

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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 / David Joachim and the editors of Mens health.

p. cm.

At head of title: Mens health presents.

ISBN 157954892X hardcover

eISBN 9781623360795

1. Microwave cookery. 2. Cookery (Canned foods) I. Mens health (Magazine) II. Title.

TX832.J63 2004

641.5882dc22

2003025479

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

If you want to build muscle, improve your sex life, and do nearly everyrthing better, visit our Web site at menshealth.com

Most people use a microwave only to make popcorn and reheat leftovers. But since the thing is taking up space in your kitchen, you should get more out of it. This book shows you how, with fast, easy recipes for just about any kind of dish youd ever want to whip up. Were talking about breakfast burritos in less time than it takes to swing through the fast-food drive-thru. A kick-ass chicken Parmesan sandwich in just 4 minutes. Even a complete Thanksgiving dinner from the microwave.

Wheres the beef, you ask? On Teriyaki Beef with Broccoli thats quicker than ordering takeout. Or make Sweet-n-Sour Meatballs for the whole crew before the commercials are even over.

Follow it all up with dessert. Weve got a Chocolate Bread Pudding that will keep your girl coming back for more.

As if nuking stuff werent simple enough, these recipes all start with canned foods like tuna, beans, and beerthings you probably already have on your shelf. This stuff is healthy, too. Tuna can help prevent a host of illnesses ranging from Alzheimers disease to vision problems. Canned tomatoes help ward off cancer. And new studies show that beer can actually improve your cholesterol count.

This all adds up to 50 fast, tasty, good-for-you meals. Just remember to take the food out of the can before you put it into the microwave. Otherwise, youll need that other essential kitchen cana fire extinguisher.

Nuke It Good

All the recipes in this book were tested in a medium-size 1,000-watt oven. If your oven has lower wattagesay, 700 wattsyour cooking times will be at the upper end of the ranges listed in the recipes (for instance, if a recipe says, Nuke for 4 to 6 minutes, you will probably need to nuke for 6 minutes).

Most of the recipes cook the food on high (100%) power. If you need to switch to medium (50%) power, the recipe specifies medium power.

We used shallow glass dishes because they heat up the quickest. When using glass, go with the shorter cooking times and follow the doneness tests given in the recipes. If you use ceramic dishes, use the longer cooking times.

If your microwave doesnt have a carousel to spin the food so it heats evenly, make sure to rotate the dish a few times during cooking.

Check for doneness oftenparticularly with meats. Just an extra minute in the microwave can turn tender pork chops into tough hockey pucks.

In some cases, you need to tightly cover the food with plastic wrap before nuking. To avoid steam burns when removing the plastic from hot food, quickly lift the edge thats farthest away from you. Or poke a hole in the plastic to release the steam, then peel off the plastic.

1 top round London broil, 1" thick (about 1 lb)
12-oz can ginger ale
10-oz package frozen broccoli, thawed
5-oz can sliced water chestnuts, drained

Also: cup light teriyaki sauce, 3 minced garlic cloves, 2 sliced scallions, tsp red-pepper flakes, 1 Tbsp sesame oil, 1 Tbsp cornstarch dissolved in 1 Tbsp water

HOW TO MAKE IT: Put the steak in the freezer for 30 minutes so itll cut easier. Dump of the soda into a big ziplock bag and drink the rest. Stir in the teriyaki sauce, garlic, scallions, red-pepper flakes, and 2 tsp of the oil. Pour of the mixture into a small bowl and put it aside. Cut the chilled steak crosswise into "-thick slices and drop the slices into the bag. Seal the bag and refrigerate for 1 hour or up to 12 hours. Then put the other 1 tsp oil in a 2-quart microwave-safe dish and nuke for 30 seconds, or until hot. Debag the steak and add it to the hot dish. Discard the marinade. Nuke for 3 to 4 minutes, stirring a few times, until the meat is brown at the edges and pink in the middle. Add the broccoli and water chestnuts. Nuke for 1 to 2 minutes, or until the steak is just slightly pink in the middle. Discard any juices. Pour the reserved bowl of sauce into the dish and nuke for 2 to 3 minutes, or until hot. Stir in the cornstarch-and-water mixture. With the dish uncovered, nuke for 4 to 5 minutes, stirring a few times, until the sauce thickens.