Cheesy Broccoli

Preparation Time: 5 minutes
Microwave Time: 6 ½ to 9 ½ minutes

10 ounces frozen broccoli (can substitute corn with frozen  corn, Brussels sprouts or cauliflower)
2 tablespoons water
4 ounces soft cheddar cheese (like Velveeta)
2 tablespoons diced green chili peppers
Dash hot sauce

Place the vegetables and water into a microwave safe container.  Cover loosely with microwave safe plastic wrap and cook on high heat for 6 to 9 minutes until veggies are almost tender. Stir once during cooking and drain when done.  Add chilies, cheese and hot sauce.  Cover and continue cooking for 30 seconds to 1 minute. Cheese should be melted when done.

Stuffed Peppers

Preparation Time: 9 minutes
Microwaving Time: 16 – 20 minutes

1 pound ground beef or turkey
2 cups salsa
1 cup frozen corn
¼ cup water
¾ teaspoon ground cumin
¾ teaspoon dried oregano
1 teaspoon salt
½ teaspoon pepper
½ cup uncooked instant rice
1 cup (4 oz) shredded cheddar cheese
4 medium green or red bell peppers
1/2 cup sliced fresh or canned jalapeno peppers

Wash the peppers, and cut the top fo the pepper off, using a spoon to scoop out the seeds and core of the pepper. Set peppers aside.  Using a 2 quart microwave safe container, crumble beef or turkey and cook, covered, on high heat for 3 to 4 minutes until fully browned, stirring once while cooking. Drain any excess grease from the meat.  Stir in the salsa, corn, water, cumin, oregano, salt and pepper. Cover the mixture and return to the microwave for about 3 minutes or until the edges become bubbly.  Next, stir in the rice and ½ cup of cheese. Cover the container and let stand for 5 minutes.  After 5 minutes, stir the mixture and make sure the rice is soft.  If the rice is not soft enough for your liking, add another quarter cup water and return to the microwave for 2 to 3 minutes.

Once the rice is fully cooked, the mixture is ready. Spoon the mixture into each pepper until it is almost full to the top. Place the stuffed peppers onto a microwave safe plate.  Cover the plate loosely with microwave safe plastic wrap, and cook on high heat for 8 to 10 minutes or until the peppers are tender. 

Let stand while covered for about 4 minutes. Sprinkle the remaining cheese over the peppers and if desired, sprinkle the sliced jalapenos over top. Serve with sour cream, salsa and guacamole!

Curly Noodle Dinner

Preparation Time: 3 minutes
Microwave Time: 12-15 minutes

1 lb ground beef or ground turkey sausage
1 3 oz package Oriental beef or pork flavored noodles
1 14.5 oz can of stewed tomatoes
1 8 oz can whole kernel corn

Place the beef or turkey in a 2 quart microwave-safe casserole dish and cover. Cook on high for 4 to 6 minutes or until the meat is completely browned. Stir and drain. Stir in the undrained tomatoes, undrained corn and seasoning packets from the noodles. Break the noodles apart and stir into the mixture.  Cook on high and covered for 8 to 9 minutes or until the noodles are tender and flavors have been thoroughly combined. Be sure to stir the mix twice during cooking.

Corn on the Cob

Preparation Time: 2 minutes
Microwave Time: 2 minutes

2 corn cobs
Butter
Salt

Remove the husk from the corn, and wash the corn cob. Leave excess water on all sides of the corn, and wrap 1 layer of paper towel around each corn cob. Microwave on high for about 2 minutes, until corn kernals are tender.  Add butter to all sides of the cob, and sprinkle a little salt on for taste.

Corn Fritatta

Preparation time: 5 to 10 minutes
Microwaving time: About 7 minutes
Standing time: 1 minute

To make this Italian-style omelet, you briefly microwave fresh corn kernels, diced red pepper, and green onion in a pie plate, then pour in beaten eggs and cook just until the eggs are softly set.

2 tablespoons butter or margarine
3/4 cup fresh corn kernels (about 1 medium-size ear); or 3/4 cup frozen corn kernels, thawed
1/2 cup diced red or green bell pepper
1/3 cup chopped green onions (including tops)
4 large eggs
2 tablespoons whipping cream or milk
1/8 teaspoon liquid hot pepper seasoning Salt

Place butter in a 9-inch microwave-safe pie plate. Microwave, uncovered, on HIGH (100%) for about 35 seconds. Stir in corn, bell pepper, and onions. Microwave, uncovered, on HIGH (100%) for 3 minutes, stirring after 1 1/2 minutes.

Break eggs into pie plate; add cream and hot pepper seasoning. Beat with a wire whisk until blended. Microwave, uncovered, on HIGH (100%) for 1 1/2 minutes. Remove plate from microwave; gently lift cooked eggs, tipping plate to let uncooked portion flow to edges. Then microwave, uncovered, on HIGH (100%) for 11/2 minutes or until eggs are softly set but still moist. Let stand, uncovered, for 1 minute. Then tilt plate and roll or fold frittata out onto a serving plate. Season to taste with salt. Makes 2 servings.

Per serving: 354 calories, 15 g protein, 15 g carbohydrates, 27 g total fat, 473 mg cholesterol, 267 mg sodium

Sparked with diced green chiles, this creamy soup is ready to enjoy in about 45 minutes. While it cooks, toss a green salad; then bring out a basket of bread sticks, and dinner is served!

2 slices bacon, diced
2 mild Italian sausages (about 7 oz. total),
cut into thin slices
1 medium-size onion, chopped
1 medium-size red thin-skinned potato, diced
1/3 cup water
1 can (about 1 lb.) cream-style corn
2 to 3 tablespoons canned diced green chiles
1 jar (2 oz.) sliced pimentos, drained
2 cups milk
Garlic salt and pepper

Distribute bacon pieces over bottom of a 3-quart microwave-safe casserole. Cover and microwave on HIGH (100%) for 3 minutes or until bacon is crisp; lift bacon from casserole with a slotted spoon and set aside. Pour off and discard drippings.

Add sausages and onion to casserole; cover and microwave on HIGH (100%) for 6 minutes, stirring after 3 minutes. Stir in potato and water; cover and microwave on HIGH (100%) for 9 minutes or until potato is tender when pierced, stirring every 3 minutes. Stir in corn, chiles, pimentos, and milk.

Cover and microwave on HIGH (100%) for 12 to 15 minutes or until steaming, stirring every 4 minutes. Season to taste with garlic salt and pepper. Cover and let stand for 3 minutes.

To serve, ladle soup into individual bowls. Top each serving with bacon. Makes 3 servings.

Per serving: 552 calories, 22 g protein, 48 g cartk*vdrates, 32 g total fat, 84 mg cholesterol, 1,184 mg sodium

Sausage Soup Ole

Preparation time: About 15 minutes
Microwaving time: 22 to 24 minutes
Standing time: 3 minutes

Laden with vegetables and chunks of sausage, this tantalizing soup tastes like it’s been simmering all day—but the microwave lets you cook it in well under an hour.

1 pound bulk pork sausage
1 1/2 cups thinly sliced carrots
1 envelope dry onion soup mix (enough for 4 cups soup)
5 cups hot water
1 can (1 lb.) small whole onions, drained
1 can (about 1 lb.) kidney beans, drained
1 can (about 1 lb.) stewed tomatoes
1 can (about 1 lb.) baby corn on the cob, drained
1 teaspoon dry oregano leaves
1/2 teaspoon ground cumin
Condiments (suggestions follow)

Crumble sausage into a 4- to 5-quart microwave-safe casserole or soup tureen. Cover and microwave on HIGH (100%) for 6 minutes, stirring every 2 minutes. Drain off and discard all fat. Stir in carrots, soup mix, and 1 cup of the hot water. Cover and microwave on HIGH (100%) for 8 to 10 minutes or until carrots are tender when pierced, stirring after 4 minutes. Add onions, beans, tomatoes, corn, oregano, cumin, and remaining 4 cups hot water. Cover and microwave on HIGH (100%) for 8 minutes or until steaming, stirring every 3 minutes. Let stand, covered, for 3 minutes.

Ladle soup into individual bowls; offer condiments to add to taste. Makes 8 servings.

Condiments. Offer individual bowls of thinly sliced green onions (including tops), sour cream, avocado cubes or slices, green chile salsa or taco sauce, and lime wedges.

Per serving (without condiments): 200 calories, 9 g protein, 21 g carbohydrates, 9 g total fat, 23 mg cholesterol, 1,267 mg sodium