Home' Advocate Communications : Fiordland Advocate 27 September 2012 Contents WHAT’S COOKING
Page 12 | 27 September, 2012
1 onion, finely diced
2 cloves garlic, crushed
1 tablespoon olive oil
1 cup (250g) Arborio rice
2 -21⁄2 cups fish or chicken stock
250g peeled and deveined raw
6-8 shelled mussels
3⁄4 cup frozen peas
1⁄2 red pepper, diced
1-2 chorizo, sliced
1⁄4 cup grated each: parmesan
cheese, chopped parsley
finely grated rind and juice 1 lemon
Place the onion, garlic and oil in a
large microwave-proof bowl. Cover
and microwave on high (100%)
power for 2 minutes. Stir in the
rice then 2 cups of the stock.
Cover and microwave for 8-10
minutes, until the rice is almost
cooked. Stir well.
Add the prawns, mussels, peas,
pepper and chorizo. Mix well –
gently. Cover and heat through for
Stand for a few minutes then stir
in the parmesan, half the parsley
and lemon rind and the lemon
Spoon into four serving bowls and
garnish with the remaining parsley
and lemon rind.
If the mixture is a little solid, heat
the remaining stock and pour a
little over each serving.
2 salmon steaks, about 250g
2 firm, ripe small tomatoes, sliced
2-3 drops Tabasco or to taste
freshly ground black pepper to
4 tablespoons chopped coriander
corn (taco) chips
Place the salmon in a microwave
Top evenly with the tomatoes.
Sprinkle with the Tabasco, black
pepper and coriander.
Cover and microwave on high
(100%) power for 2-3 minutes.
Stand for 1 minute before serving.
Place the corn chips on the side.
Great accompanied by a salad,
light sour cream and lemon
wedges. Serves 2.
Salmon steaks with tomato
280g skinned and boned
grated rind and juice 1 lemon
2 tablespoons water
1 teaspoon each: sugar, soy
sauce, prepared mustard
2 teaspoons cornflour
1 clove garlic, crushed
1 small red pepper
(capsicum), seeded and diced
1 spring onion, diced
Garnish: finely chopped parsley
Cut the chicken into 2cm
cubes. Place in a shallow, round
microwave baking dish.
Combine the lemon rind and juice,
water, sugar, soy sauce, mustard,
cornflour and garlic. Pour over the
chicken and mix well, ensuring the
pieces are coated in the sauce.
Cover and microwave on medium-
high power for 2 minutes. Stir
well. Add the pepper and spring
onion. Cover and continue
cooking for another 1-2 minutes.
Serve sprinkled with parsley.
700g lean minced beef
1 packet dry onion soup mix
4 tablespoons tomato sauce
2 cloves garlic, crushed
1 teaspoon Worcestershire sauce
1 egg, lightly beaten
1 spring onion, diced
1⁄4 cup rolled oats
Garnish: plain or smoked paprika
Place the mince in a large bowl.
Combine all the other ingredients
except the paprika. Mix into the
mince with your fingers or a fork.
Pack into a 23cm x 13cm loaf
pan. Sprinkle the top with paprika.
Wrap the ends of the loaf pan
in a small piece of foil. This will
prevent the meat at the ends from
cooking too quickly.
Cover and microwave on half
(50%) power for 5 minutes.
Remove the foil and continue
to cook for another 5
minutes. Stand, covered, for
4-5 minutes before slicing.
When was the last time you
cooked a meal from scratch in
your microwave oven? More often
than not, this undervalued kitchen helper is only used for defrosting or
reheating. However, vegetables, sauces, seafood and many meat dishes
can be cooked with ease and in half the time required by conventional
cooking methods. The kitchen remains cool, the power consumption is
lower and there is less cleaning up.
Any dish is only as good as it tastes and many a reluctant vegetable
eater has been won over by the flavour of vegetables cooked in the
microwave. And because they’re cooked in minimal water in half the
time, the nutritional content is greater.
Recipes can also be prepared using less fat than conventional cooking.
‘Stir-fries’, for example, can use one teaspoon of oil or none at all.
Sauces never go lumpy – if they do, just beat well with a whisk. If you
make cheese sauce in a saucepan there is a strong chance it will
‘catch’ and burn on the base and then the pot has to be soaked and
scrubbed. Using a large microwave-proof glass jug or bowl, microwaved
cheese sauce takes five minutes to cook, the jug can be scraped clean
with a rubber spatula then popped into the dishwasher.
In some cases a conventional oven can be a better choice. A casserole
using 500g of stewing meat can take up to one hour to cook on low
power in the microwave. In this case a conventional oven is the better
choice, as vegetables can be baked at the same time as the meat is
It is best to undercook – you can always add a few extra seconds or
minutes of cooking at the push of a button. However, if microwave food
is overcooked it is as bad as when it is overcooked by conventional
Check the wattage of your oven. The higher the wattage the quicker it
will cook food. These recipes were developed for an 1100-watt oven.
Some risotto lovers may throw up their hands in horror at the thought of cooking their favourite dish in the
microwave. Risotto cooked in a frying pan takes about 30-40 minutes of stirring to incorporate the liquid into
the rice. My version takes 15 minutes max. Cook it in an 8-10 cup microwave-proof jug or bowl.
I place a silicone cover over the food in the microwave. Cling film is good
for short cooking times. This recipe can be doubled. The cooking time
will need to be doubled as well.
Cook rice to accompany the chicken in the microwave prior to cooking the chicken.
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