Chilli con Carne

Preparation Time: 5 minutes
Microwave Time: 5 ½ to 9 minutes

½ pound ground beef
¼ cup chopped onion
2 ½ teaspoons chili powder
7 ½ ounces canned diced tomatoes
8 ounces canned red kidney beans
1/8 teaspoon garlic powder
Hot pepper sauce
Shredded cheddar cheese
Sour cream

Crumble and separate the ground beef, and place in a microwave safe dish with the chili powder and onion. Cook on high for 3 ½ to 5 minutes until the meat is completely browned.      Drain the grease. Add the can of tomatoes with all juices to the meat and mix well.  Add the can of beans with all the juices and mix well.  Finally mix in the pepper sauce and garlic.  Return to microwave and cook for 2 to 4 minutes, stirring once through the cooking.     It is done when completely heated through. Serve with tortilla chips or cornbread muffins.  Top with shredded cheddar cheese and a dollop of sour cream.

Preparation time:

For a great summer dinner, try tender whole chicken legs basted with a quick-to-fix sweet-sour barbecue sauce.

4 whole chicken legs, thighs attached (about 2 1/2 lbs. total), skinned
3/4 cup tomato-based chili sauce
1 1/2 tablespoons each white vinegar, firmly packed brown sugar, and minced green onion (including top)
3/4 teaspoon each dry mustard and Worcestershire

Rinse chicken and pat dry.

In a shallow 2- to 2 1/2-quart microwave-safe baking dish, stir together chili sauce, vinegar, sugar, onion, mustard, and Worcestershire. Add chicken and turn to coat. Arrange chicken with thighs toward outside of dish. Cover and microwave on HIGH (100%) for 10 minutes, giving dish a half-turn after 5 minutes. Turn chicken to bring uncooked portions to outside of dish; spoon sauce over chicken. Microwave, uncovered, on HIGH (100%) for 8 minutes, giving dish a half-turn after 4 minutes. Let stand, uncovered, for 3 to 5 minutes. Meat near thighbone should no longer be pink; cut to test. Makes 4 servings.

Per serving: 271 calories, 34 g protein,18 g carbohydrates, 6 g total fat,130 mg cholesterol, 837 mg sodium

Chili Egg Breakfast Puff

Preparation time: 5 minutes
Microwaving time: About 13 minutes
Standing time: 10 minutes

Sturdier than a souffle but lighter than scrambled eggs, this casserole of eggs, chiles, and two cheeses is sure to become a family favorite. If you like, offer picante sauce to spoon over individual portions.

1/4 cup butter or margarine
6 large eggs
1/4 cup all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1 cup small-curd cottage cheese
2 cups (8 oz.) shredded jack cheese
1 can (4 oz.) diced green chiles
About 1 cup homemade or purchased
picante sauce (optional)

Place butter in a shallow 2-quart microwave-safe baking dish. Microwave on HIGH (100%) for about 45 seconds or until butter is melted. Break eggs into dish and beat with a wire whisk until blended. Then mix in flour, baking powder, salt, cottage cheese, 1 1/2 cups of the jack cheese, and chiles until blended. Smooth to make an even layer.

Microwave, uncovered, on MEDIUM-HIGH (70-80%) for 5 minutes. Remove dish from oven and stir, bringing cooked edges of mixture toward center of dish and allowing uncooked portion to flow to edges. Then microwave, uncovered, on MEDIUM-HIGH (70-80%) for 5 more minutes, giving dish a half-turn after 2 1/2 minutes. Sprinkle egg puff with remaining 1/2 cup jack cheese. Microwave, uncovered, on HIGH (100%) for 2 minutes or until cheese is melted and puff appears barely set in center. Let stand, uncovered, for 10 minutes; puff should feel firm in center when lightly touched. Offer picante sauce to spoon over individual portions, if desired. Makes about 6 servings.

Per serving: 346 calories, 21 g protein, 7 g carbohydrates, 26 g total fat, 272 mg cholesterol, 738 mg sodium

1 pound lean ground beef
1 medium-size onion, chopped
1 clove garlic, minced or pressed
1/2 medium-size red bell pepper, seeded and diced
1 large can (28 oz.) tomatoes
2 tablespoons chili powder
3 whole cloves
1 teaspoon ground cumin
1 small can (about 8 oz.) whole-kernel corn, drained
Fresh cilantro (coriander) sprigs (optional)
Condiments (suggestions follow)

Crumble beef into a 3- to 4-quart microwave-safe casserole. Microwave, uncovered, on HIGH (100%) for 5 minutes, stirring after 21/2 minutes. Add onion and garlic; microwave, uncovered, on HIGH (100%) for 5 minutes, stirring after 21/2 minutes. Stir in bell pepper, tomatoes (break up with a spoon) and their liquid, chili powder, cloves, cumin, and corn. Cover and microwave on HIGH (100%) for 10 to 15 minutes or until chili is bubbly all over, stirring every 4 to 5 minutes. Let stand, covered, for 5 minutes.

Ladle chili into bowls; garnish with cilantro, if desired. Offer condiments to top individual servings. Makes 4 servings.

Condiments. Present 3 or 4 of the following in individual bowls: shredded Cheddar cheese, plain yogurt or sour cream, sliced green onions (including tops), fresh cilantro (coriander) leaves, tortilla chips or corn chips, and avocado cubes.

Per serving (without condiments): 408 calories, 24 g protein, 24 g carbohydrates, 25 g total fat, 85 mg cholesterol, 596 mg sodium

Turkey and Red Bean Chili

Preparation time: 5 to 10 minutes
Microwaving time: 34 to 39 minutes
Standing time: 5 minutes

Here’s a contemporary version of chili con came that’s a bit on the lighter side. Ground turkey and diced green chiles mingle with the traditional tomatoes and plenty of kidney beans.

1 tablespoon salad oil
1 pound ground turkey
1 medium-size onion, chopped
1 or 2 large cans (7 oz. each) diced green chiles 1 can (14 1/2 oz.) regular-strength chicken broth
1 can (14 1/2 oz.) tomatoes
1 teaspoon ground allspice
1 teaspoon each ground cumin and ground coriander
2 teaspoons dry oregano leaves
1 large can (about 28 oz.) kidney beans, drained
Plain yogurt or sour cream
Fresh cilantro (coriander) leaves
Shredded cheddar cheese

Pour oil into a 3-quart microwave-safe casserole; tip casserole to coat bottom evenly with oil. Crumble turkey into casserole; microwave, uncovered, on HIGH (100%) for 6 minutes, stirring after 3 min¬utes. Stir in onion and microwave, uncovered, on HIGH (100%) for 3 minutes; then add chiles, broth, tomatoes (break up with a spoon) and their liquid, allspice, cumin, ground coriander, and oregano.

Cover and microwave on HIGH (100%) for 10 minutes, stirring after 5 minutes. Stir in beans. Microwave, uncovered, on HIGH (100%) for 15 to 20 minutes or until chili is bubbly all over, stirring after 7 to 8 minutes. Let stand, covered, for 5 minutes.

To serve, ladle chili into bowls. Offer yogurt or sour cream and cilantro to add to individual servings. Top with shredded cheddar cheese. Makes 4 servings.

Beef & Chorizo Chili

Preparation time: 15 minutes
Microwaving time: 23 to 30 minutes
Standing time: 3 to 5 minutes

This rich, red chili freezes well for a second meal, but it’s so good that you probably won’t have any leftovers.

1 1/2 pounds lean ground beef
1/2 pound chorizo sausage, casings removed,
meat cut into 1/2-inch-thick slices
1 medium-size onion, thinly sliced
2 cloves garlic, minced or pressed
3 to 4 tablespoons chili powder
1 teaspoon each dry oregano leaves and ground cumin
1 can (141/2 oz.) diced tomatoes in purée 1 can (about 1 lb.) kidney beans
1 can (8 oz.) tomato sauce
4 to 6 cups shredded iceberg lettuce or corn chips
About 2/3 cup each shredded jack cheese and sharp Cheddar cheese

Crumble beef into a 3- to 4-quart microwave-safe casserole; add chorizo. Microwave, uncovered, on HIGH (100%) for 8 to 10 minutes or until beef is no longer pink, stirring every 3 minutes. Spoon off and discard all but 2 tablespoons of the drippings. Stir in onion, garlic, chili powder, oregano, and cumin. Microwave, uncovered, on HIGH (100%) for 3 to 5 minutes or until onion is soft, stirring after 2 minutes.

Stir in tomatoes, undrained beans, and tomato sauce. Cover and microwave on HIGH (100%) for 12 to 15 minutes or until chili is bubbly all over, stirring every 4 minutes. Let stand, covered, for 3 to
5 minutes.

Line individual bowls with lettuce and top with chili. Sprinkle with jack and Cheddar cheeses. Makes 4 to 6 servings.

Per serving: 677 calories, 46 g protein, 31 g carbohydrates, 42 g total fat, 139 mg cholesterol, 1,166 mg sodium