1 lb ground beef or ground turkey
1 can of diced tomatoes
1 teaspoon fresh garlic, minced 
1 small yellow onion (about 3/4 cup), chopped
1 can whole kernal corn
1 small can (about 1/4 cup) of green chiles
1/2 tablespoon chili powder
3 teaspoons cumin
1/2 cup shredded monterey jack cheese 
1 egg, beaten 
3/4 cup yellow corn meal

Break the ground beef apart and place it a microwave-safe baking dish.  Add the chopped onion and the minced garlic to the meat, and microwave on high for about 5 minutes, removing after 3 minutes to stir and break the meat apart.  Remove from microwave when meat is no longer pink, and drain the grease off of the meat. 

Stir into the meat the entire can of diced tomatoes (juice included), corn (drain the can), green chiles (drain the can), chili powder and  cumin. Return the pan to the microwave, and cook on high for 3 to 5 minutes, until mixture is hot all the way through.

Finally,  add in the cornmeal.  Mix the cornmeal in well before adding the egg, so the egg doesn’t scramble in the hot casserole.  After the cornmeal is mixed in, stir in the beaten egg.  Finally, spread the mixture out evenly in the baking dish, and sprinkle the top with cheese.  Return the casserole to the microwave for 3 to 6 minutes, until the casserole looks fully cooked, and is hot all the way through. Serve and enjoy!

Cheesy Broccoli Rice Casserole

Preparation Time: 15 minutes
Microwave Time: 29 to 34 minutes

1 1/2 cups white rice
3 cups water
2 cooked chicken breasts
1/2 cup frozen broccoli
1/2 cup frozen cauliflower
1/4 cup water
1 can cream of chicken soup
3/4 cup sour cream
3/4 cup shredded sharp cheddar cheese

In a large, microwave-safe bowl, combine the rice and 3 cups water. *Remember rice will expand while cooking, so make sure bowl is large enough!  Microwave on high for 18 to 23 minutes, until rice is tender (stir rice once at 15 minutes and once at 20 minutes, and check the tenderness).  Set rice aside.

Prepare 2 chicken breasts in the microwave, as directed.  Dice the chicken, and set aside.

Combine the broccoli, cauliflower and 1/4 cup water in a microwave-safe dish and microwave on high for 2 to 4 minutes until tender and warm.  Drain excess water. 

Fold the chicken, broccoli and cauliflower into the rice.  Add one can cream of chicken soup, 3/4 cup sour cream, and 3/4 shredded sharp cheddar cheese.  Mix well. Microwave on high for 5 minutes until cheese is melted and dish is hot.

Preparation time:

Puffy and soufflelike, this casserole goes together a day ahead, then waits overnight in the refrigerator until you’re ready to cook and serve it.

3/4 pound asparagus
2 tablespoons water
2 tablespoons butter or margarine, at room temperature
4 slices firm-textured white bread
1 3/4 cups (7 oz.) shredded Cheddar cheese 1 cup diced cooked ham
4 large eggs
1 1/2 tablespoons instant minced onion
1/2 teaspoon each dry mustard and Worcestershire
1/2 teaspoon each garlic powder and ground red pepper (cayenne)
1 1/2 cups half-and-half

Snap off and discard tough ends of asparagus, then cut stalks into 1-inch pieces and place in a 9-inch square microwave-safe baking dish. Add water; cover and microwave on HIGH (100%) for 5 minutes, stirring after 2 minutes to bring outside pieces to center. Drain asparagus and set aside.

Wipe baking dish dry, then evenly coat bottom and sides with 1 1/2 teaspoons of the butter. Spread remaining 1 1/2 tablespoons butter over both sides of bread slices. Arrange bread in an even layer in baking dish; top evenly with 1 1/4 cups of the cheese, then with ham and asparagus.

In a small bowl, beat eggs until blended. Mix in onion, mustard, Worcestershire, garlic powder, red pepper, and half-and-half. Pour egg mixture evenly over layered ingredients in baking dish. Cover and refrigerate for at least 8 hours or until next day.

To cook, microwave, uncovered, on MEDIUM-HIGH (70-80%) for 10 minutes, giving dish a half-turn after 5 minutes. Then microwave on HIGH (100%) for 3 minutes; give dish a half-turn and evenly sprinkle strata with remaining 1/2 cup cheese. Microwave, uncovered, on HIGH (100%) for 3 more minutes. Let stand, uncovered, for 10 minutes; strata should feel firm in center when lightly touched. To serve, cut into squares. Makes about 6 servings.

Per serving: 383 calories, 22 g protein, 13 g carbohydrates, 27 g total fat, 221 mg cholesterol, 754 mg sodium

Casual Cassoulet

Preparation time:10 to 15 minutes
Microwaving time: 11 to 15 minutes
Standing time: 3 minutes

Just a few minutes of microwaving are enough to meld garlic franks, lean boneless lamb, pinto beans, and vegetables into a flavorful cassoulet. To round out the meal, add crusty bread or rolls and a simple green salad.

1 small onion, thinly sliced
1 medium-size carrot, thinly sliced
1/2 teaspoon dry thyme leaves
l/4 teaspoon dry rosemary
1 large shoulder lamb chop (about 1/2 lb.)
1/2 pound garlic frankfurters
1 can (about 15 oz.) pinto beans, drained
1 can (8 oz.) tomato sauce
Chopped parsley

In a 2-quart microwave-safe casserole, combine onion and carrot; sprinkle with thyme and rosemary. Cover; microwave on HIGH (100%) for 3 to 4 minutes or until vegetables are tender when pierced, stirring after 2 minutes.

Cut lamb from bone; discard bone and fat, then cut meat into 3/4-inch cubes. Cut frankfurters into 1/2- inch-thick slices. Stir meats into vegetables. Cover and microwave on HIGH (100%) for 3 to 4 minutes or until lamb is no longer pink on surface, stirring after 2 minutes. Mix in beans and tomato sauce. Cover and microwave on HIGH (100%) for 5 to 7 minutes or until beans are hot, stirring every 2 minutes. Sprinkle with parsley, cover, and let stand for 3 minutes. Makes 3 servings.

Per serving: 458 calories, 25 g protein, 32 g carbohydrates, 26 g total fat, 68 mg cholesterol, 1,936 mg sodium

Easy microwave chicken noodle casserole

Preparation time:About 10 minutes
Microwaving time: 17 minutes
Standing time: 15 minutes

Here’s a new version of an old-fashioned favorite. To make it, you cook the pasta right in the casserole—no need to boil and drain it separately.

2 cups regular-strength chicken broth
6 ounces dry wide egg noodles (about 3 1/4 cups)
1 can (4 oz.) mushroom stems and pieces
1 can (10 3/4 oz.) condensed reduced-salt cream of chicken soup
2 tablespoons instant minced onion
1/2 teaspoon dry rosemary
1/2 teaspoon pepper
2 cups bite-size pieces cooked chicken or 1 large can (12 1/2 oz.) chunk-style tuna, drained
1 cup frozen peas, thawed
1/4 cup toasted sliced almonds

Pour broth into a 3-quart microwave-safe casserole. Cover and microwave on HIGH (100%) for 3 minutes or until broth comes to a boil. Add noodles, pressing them down into broth. Cover and micro¬wave on HIGH (100%) for 8 minutes, stirring after 4 minutes. Remove casserole from oven; let stand, covered, for 5 minutes.

Stir in undrained mushrooms, soup, onion, rosemary, pepper, and chicken; stir to blend. Cover and microwave on HIGH (100%) for 5 minutes, stirring after 2 1/2 minutes. Mix in peas. Cover and microwave on HIGH (100%) for 1 minute. Remove casserole from oven and let stand, covered, for 10 minutes or until noodles are tender when pierced. Garnish with almonds. Makes about 4 servings.
Per serving: 477 calories, 33 g protein, 47 g carbohydrates, 17 g total fat, 102 mg cholesterol, 1,090 mg sodium

The heart of the microwave is the magnetron tube, which converts ordinary household electricity into high-frequency microwaves. When they reach the oven cavity, the microwaves are distributed by a metal-bladed stirrer fan. Depending upon the materials they contact, the waves act in different ways: they’ll reflect from some substances, simply pass through others, and be absorbed by still others.

Because metal reflects microwaves, the basic wall material and stirrer fan are made of metal. Glass, pottery, paper, and plastic allow microwaves to pass through, so these are used for cooking containers and coverings. Containers can pick up heat from the food itself, though—so if a dish has been in the oven for a fair amount of time, be sure to handle it with potholders.

The water, fat, and sugar in foods absorb microwaves, which in turn cause the molecules in the food to vibrate rapidly. That leads to friction, heat, and ultimately cooking. Since microwaves generally penetrate to a depth of only 3/4 to 1 1/2 inches, the center of a large mass, such as a roast or a good-sized casserole, will be cooked not by microwave energy, but by the surrounding heat as it’s conducted inward.

The air in the oven isn’t affected by microwaves, so it usually stays cool. But be aware that quite a lot of steam can become trapped inside covered cooking containers. To avoid steam burns, always be very careful when uncovering dishes; remove the lids so that any steam will escape away from you.

Because the oven cavity doesn’t heat up, microwave cooking is a real boon to hot-weather cooks: your kitchen doesn’t turn into a furnace, and no blast of hot air greets you when you open the door to check or remove food.

Best of all, perhaps, is the great reduction in cleanup. Since our main dishes are usually cooked and served in a single baking dish or casserole, you’ll save yourself the chore of washing extra pots and pans.