THE ELECTRIC KITCHEN
Microwave ovens do more than just warm food
THE ELECTRIC KITCHEN
Hawaiian Electric Co.
REMEMBER the days when the microwave oven was the new kitchen wonder and cooking with it was such a mystery? It was sometime between 1952 to 1955 that the first home-model microwave oven was made available and was priced at $1,295. Today, the microwave oven is more common than a conventional oven and some ovens cost less than $100.
Most of us limit using the microwave oven for warming up leftovers, popping popcorn, or cooking vegetables, but the microwave can do so much more. If you're short on time, or if your kitchen doesn't have a traditional range and oven, the microwave oven can help you prepare tasty and easy to make meals. Using the microwave oven instead of the range or oven saves energy too!
The USDA Food Safety and Inspection Service has several food safety tips to keep in mind when using the microwave oven. Here are just a few, but check out their Web site for more information: http://www.fsis.usda.gov/Fact_Sheets/Cooking_Safely_in_the_Microwave/index.asp
Only use cookware that is specially manufactured for use in the microwave oven. Glass, ceramic containers, and all plastics should be labeled for microwave oven use.
Plastic storage containers such as margarine tubs, take-out containers, whipped topping bowls, and other one-time use containers should not be used in microwave ovens. These containers can warp or melt, possibly causing harmful chemicals to migrate into the food.
Microwave plastic wraps, wax paper, cooking bags, parchment paper, and white microwave-safe paper towels should be safe to use. Do not let plastic wrap touch foods during microwaving.
Never use thin plastic storage bags, brown paper or plastic grocery bags, newspapers, or aluminum foil in the microwave oven.
Microwave Oven Beef Hash
1 pound ground beef
1 egg, beaten
1 can (8 ounces) water chestnuts, chopped
2 tablespoons chopped green onion
1 tablespoon cornstarch
1 tablespoon soy sauce
1 teaspoon minced ginger root
1 teaspoon sugar
1 teaspoon salt
1 teaspoon sesame oil
In a large bowl, combine all ingredients. Press mixture evenly into a 9-inch glass pie plate. Cover and microwave on medium high power for 10 minutes, rotating plate every 2-1/2 minutes. Let stand 10 minutes before serving. Makes 6 servings.
Approximate nutrient analysis per serving (not including salt to taste): 210 calories, 13 g fat, 5 g saturated fat, 85 mg cholesterol, 625 mg sodium, 7 g carbohydrate, 2 g fiber, 1 g sugar, 16 g protein
Microwave Oven Chili Pepper Shrimp
1-1/2 pounds shrimp
1-1/2 tablespoons minced ginger root
1-1/2 teaspoons minced garlic
2 teaspoons vegetable oil
1/4 cup catsup
2 tablespoons chopped green onion
1 tablespoon soy sauce
1 tablespoon sherry
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce
1 Hawaiian red pepper, seeded and minced
Shell and clean shrimp. In a 2-quart casserole, combine ginger, garlic and oil. Cover and cook in microwave oven on high power for 1 minute. Add remaining ingredients and mix well. Cover and microwave on high power, stirring occasionally, for 4 to 5 minutes, or until shrimp is cooked. Makes 6 servings.
Approximate nutrient analysis per serving (assumes a Hawaiian chili pepper): 160 calories, 3.5 g fat, 0 g saturated fat, 170 mg cholesterol, 650 mg sodium, 6 g carbohydrate, 0 g fiber, 4 g sugar, 24 g protein
Microwave Oven Mixed Rice
4 cups cooked rice
1/2 cup cooked and diced chicken or tofu
1/2 cup frozen peas and carrots, thawed
1/2 cup thinly sliced celery
1/4 cup chopped green onions
1 egg, beaten
2 teaspoons low sodium soy sauce
In a large microwave-safe dish, combine rice, chicken or tofu, peas and carrots, celery and green onions. Combine egg and soy sauce; stir into rice mixture. Cover and microwave on high power for 3 minutes; stir well. Cover and microwave on high for 2 to 4 more minutes. Makes 6 servings.
Approximate nutrient analysis per serving (based on chicken): 180 calories, 1.5 g fat, 0.5 g saturated fat, 45 mg cholesterol, 100 mg sodium, 33 g carbohydrate, 1 g fiber, 0 g sugar, 8 g protein
Approximate nutrient analysis per serving (based on firm tofu): 180 calories, 2.5 g fat, 0.5 g saturated fat, 35 mg cholesterol, 100 mg sodium, 33 g carbohydrate, 1 g fiber, 0 g sugar, 7 g protein
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at
www.heco.com.