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19
MICROWAVE OVEN OPERATION
Dinner
3 FIESTA CHILI
Place in a 3-quart
(3 L) casserole dish:
1
1
/4 lb (.6 kg) ground turkey
1
/2 cup (75 g) diced onions
1
/2 cup (75 g) diced red pepper
Break up turkey and stir in onions and red pepper. Cover. Touch
DINNER, number 3 to select Fiesta Chili and then touch START/
QUICK ON.
At pause, drain and add:
8-oz (230 g) chunky salsa
11-oz can (310 g) Mexican corn, drained
15-oz can (425 g) chili with beans
1 to 3 tsp (5–15 ml) chili powder
Stir together well. Cover. Touch START/QUICK ON.
At end, stir well. Serve over cooked rice or nacho chips. Top
with 2 cups
(180 g) shredded monterey jack or cheddar cheese.
Makes 6 servings.
4 GLAZED SALMON
Combine:
1
/4 cup (60 ml) orange juice concentrate
2 Tbsp (30 ml) honey mustard
1 Tbsp (15 ml) grated fresh ginger or 2 tsp (10 ml) ground ginger
Place in 7"
x 11" (178 x 279) glass casserole dish:
1
1
/2 lb (.7 kg) salmon llet
Drizzle half of orange mixture over top of salmon. Cover with
plastic wrap. Touch DINNER and 4 to select Glazed Salmon,
then touch START/QUICK ON.
At pause, place around edge of salmon:
3 cups
(450 g) broccoli owerets
1 red pepper, cut into thin strips
Drizzle remaining orange mixture over vegetables. Top all with
2 Tbsp
(30 ml) toasted sesame seeds. Touch START/QUICK ON.
At end, let stand for 3–5 minutes, covered. Serve with buttered
rice, pasta or potatoes garnished with parsley.
Makes 6 servings.
5 HEALTHY FRITTATA
Place in 9"
(229) greased pie plate:
1
/2 lb (230 g) mushrooms, sliced
3
/4 cup (110 g) chopped onion
1 Tbsp (15 ml) minced garlic
1
/4 lb (115 g) chopped low-fat smoked sausage
Cover with plastic wrap. Touch DINNER, number 5 to select
Healthy Frittata and then touch START/QUICK ON.
At pause, drain and set aside.
In a medium bowl, combine and stir together well:
3 large eggs
1
/2 cup (120 ml) nonfat sour cream
1 Tbsp (15 ml) dijon mustard
1
/2 tsp (2 ml) salt
1
/8 tsp (.5 ml) pepper
Add and stir together:
5 oz (140 g) frozen chopped spinach, thawed and squeezed dry
1 cup (90 g) shredded Swiss cheese
Pour mixture in bowl over top of mushroom, onion and sausage
mixture. Mix together carefully. Do not cover. Touch START/
QUICK ON.
At end, remove from oven and allow to stand for 3 to 5 minutes.
Serve with tossed salad and sliced tomatoes for brunch.
Makes 6 servings.
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