Microwave Cod with Cream Sauce

Bite-size squares of fish cooked in a creamy sauce and served on a bed of crisp toast. This is a quick and easy recipe which would work well with frozen cod fillets. Serves 4.

Power Setting: High (100%)

Ingredients:

1 1/2 pound (750 g) cod fillets
2 ounces (60 g) butter
2 ounces (60 g) all-purpose (plain) flour
1/2 pint (300 ml) milk
1 cup single cream
2 egg yolks
Salt and pepper
1/4 teaspoon grated nutmeg
8 slices of bread
2 tablespoons chopped parsley

Method:

1. Skin the cod fillets and cut into small squares.
2. Place the butter in a medium-sized dish or casserole and cook for 1 minute to melt. Stir in the flour and cook for 1 minute. Gradually add the milk, blending well. Cook for 4 minutes, stirring every minute to keep the sauce smooth. Add the cream, blending well and cook for 2 minutes.
3. Add the cod pieces and cook for 8 minutes, stirring every 2 minutes.
4. Beat in the egg yolks, salt and pepper to taste and the nutmeg.
5. Meanwhile, trim the crusts from the bread and toast until golden. Arrange the toast on a warmed serving plate and spoon the cod and sauce over. Sprinkle with the chopped parsley. Serve with boiled new potatoes and spinach.

To freeze: After completing Step 3, cool, then pour into a rigid container, cover, label and freeze.
Freezer life: 1 month.
To use: Thaw then cook for 3-4 minutes until hot. Continue from Step 4.

Microwave Curried Apple and Cider Soup

In this unusual soup apples accentuate the fruity flavor of the cider, and cream mellows its sharp bite. It can be served hot, but is rather special cold. Recipe serves 4 as an appetizer.

Power Setting: High (100%)

Ingredients:

1 onion
1 1/2 ounces (45 g) butter
1 tablespoon curry powder
2 tablespoons cornflour
3/4 pint (400 ml) chicken stock
2 eating or dessert apples
2 egg yolks
1/2 pint (150 ml) double or thickened cream
1/2 pint (300 ml) dry cider
1 tablespoon lemon juice

Method:

1. Peel and chop the onion. Place the butter in a large bowl with the onion and cook for 2 minutes. Sprinkle in the curry powder and cook for 1 minute.
2. Add the cornflour to the bowl, blending it in well. Gradually add the stock and cook for 6 minutes, stirring every 2 minutes. Remove from the microwave and leave to cool slightly.
3. Peel, core and finely chop 1 1/2 of the apples. Put into a blender with the soup and blend till smooth. Return to the bowl and cook 2-3 minutes until boiling.
4. Blend the egg yolks and cream together in a bowl and slowly stir into the soup. Add the cider, allow fizzing to subside, then taste and adjust seasoning if necessary. Cook for 1-2 minutes until hot but not boiling.
5. To serve, slice the remaining 1/2 apple into wafer-thin strips and toss in lemon juice. Drain and add to the soup just before serving. Garnish with a swirl of cream or plain yogurt if desired. The soup can also be served cold - it's particularly good before a rather hot and spicy main course or as a cooling summer soup.

To freeze: Make soup as Steps 1-3. Cool, pour into rigid container, cover, label and freeze.
Freezer life: 3 months.
To use: cook from frozen for 6 minutes, stirring every 2 minutes, then proceed as Step 4.

Microwave Seafood Bake

A tasty and attractive casserole of rice and shellfish, with hard-boiled egg and parsley for extra color. If you are using fresh mussels, remember to scrub them well before cooking. Recipe serves 4.

Power Setting: High (100%)

Ingredients:

2 ounces (60 g) butter
1/2 onion
8 ounces (250 g) cooked long-grain rice
8 ounces (250 g) peeled shrimp (prawns)
8 ounces (250 g) shelled cooked mussels
1 cup stock
2 tablespoons chopped parsley

Method:

1. Place the butter in a shallow casserole dish and cook for 1 minute to melt.
2. Peel and chop the onion. Stir into the butter and cook for 1 minute.
3. Stir in the rice, blending well. Mix the shrimp with the mussels and spoon over the rice mixture. Pour over the stock and sprinkle with the parsley. Cover and cook for 8-10 minutes.
4. Serve hot garnished with sliced hard-boiled egg.

Note: The mussels should be opened in a small amount of water (or white wine) over medium-high heat, and any that refuse to open should be discarded. The liquor remaining in the pan should be included in the stock.

To freeze: Cool, cover, label and freeze.
Freezer life: 1 month.
To use: Thaw then cook for 3-4 minutes until hot.

Microwave Salmon and Lemon Burgers

In this delicious and quickly prepared lunch or dinner dish, lemon juice is combined with salmon and potato, then the mixture is shaped into patties and cooked in a browning dish. For a change, the recipe can be easily adapted to use canned tuna or mackerel. Serves 4.

Power Setting: High (100%)

Ingredients:

1 pound (500 g) boiled potatoes
2 tablespoons milk
1 ounce (30 g) butter
7 1/2 ounce (215 g) can of salmon
2 lemons
Salt and pepper
2 eggs
2 tablespoons all-purpose (plain) flour
4 tablespoons dried breadcrumbs
4 tablespoons oil
Lettuce leaves

Method:

1. Mash the boiled potatoes with the milk and butter. Drain the canned salmon and discard the skin and bones. Mash the flesh and add to the potatoes.
2. Squeeze the juice from 1 of the lemons. Add to the salmon mixture with salt and pepper to taste. Mix well and bind together with 1 of the eggs.
3. Lightly beat the remaining egg. Spread the flour and the breadcrumbs on separate plates. Divide the salmon mixture into 8 portions and shape each into a flat cake. Dip first in flour, then eggs and finally coat lightly with dried breadcrumbs.
4. Preheat a browning dish for 5 minutes or according to the manufacturer's instructions. Add the oil and cook for 2 minutes. Add the fish burgers and cook for 2 minutes, turn over and cook for a further 2-3 minutes until golden and cooked.
5. Remove from the dish and arrange on a serving plate. Serve immediately, garnished with lettuce leaves and the remaining lemon, cut into wedges.

To freeze: Make as Steps 1-3. Leave to dry, then open freeze until firm. Wrap and label.
Freezer life: 1 month.
To use: Thaw then proceed as from Step 4.

Microwave Cod and Apples

An extremely quick dinner party or main meal fish casserole, easy to prepare but with sophisticated flavors and appearance. Recipe serves 4.

Power Setting: High (100%)

Ingredients:

1 3/4 pound (800 g) cod (tail or 2 fillets)
4 tablespoons lemon juice
1 large onion
3 Granny Smith apples
2 ounces (50 g) butter
Salt and pepper
Pinch of brown sugar
2 teaspoons mild curry powder
1 tablespoon flour
1/2 pint (300 ml) good white wine
1 ounce (25 g) butter
2 tablespoons brandy

Method:

1. Rinse the fish under cold water and dry with absorbent kitchen paper. Sprinkle with the lemon juice and leave to stand for 15 minutes.
2. Peel and chop the onion. Wash, core and slice 2 of the apples. Place the butter in the casserole and cook for 1 minute to melt. Add the onion and apple and cook for 2 minutes.
3. Add salt and pepper to taste with the sugar, curry powder and flour, blending well. Cook for 1 minute. Gradually add the wine, blending well, and cook for 3 minutes, stirring after 2 minutes. Place the fish on top and cook, uncovered, for 6-8 minutes or until the fish flakes easily.
4. Peel, core and slice the third apple. Preheat a browning dish for 5 minutes or according to the manufacturer's instructions. Add the butter and swirl to coat. Add the apple and cook for 2 minutes, turning over after 1 minute.
5. Remove the fish from the sauce and arrange on a warmed serving dish. Add the brandy to the sauce and pour over the fish. Garnish with the golden apple slices. Serve with rice or potatoes.

To freeze: Cook cod in its sauce to end of Step 3. Cover, label and freeze.
Freezer life: 1 month.
To use: Thaw then cook for 3-4 minutes till hot, then complete Steps 4 and 5.

Fresh Strawberry Jam

You can vary this easy low-sugar preserve by using other berry fruits instead of strawberries. Recipe is suitable to microwave and makes 1 cup.

Ingredients:

8 ounces (250 g) strawberries, hulled and roughly chopped
1 tablespoon water
1 tablespoon lemon juice
1 level teaspoon gelatin soaked in 1 1/2 tablespoons water
2 sachets Equal or other artificial sweetener equivalent to 4 level teaspoons sugar

Method:

1. Place strawberries in saucepan with water and lemon juice.
2. Cover, bring to the boil and simmer for 10 minutes, or microwave on High for 5 minutes.
3. Mash fruit slightly and stand for 10 minutes.
4. Dissolve gelatin according to instructions on packet, add to fruit.
5. Stir in sweetener.
6. Pour into a clean hot jar. Cover, cool and refrigerate.

Spanish-Style Microwave Hake

This easy main meal of hake fillets casseroled with a tasty combination of tomatoes, chili, peppers and garlic comes from Bilbao on the northern coast of Spain where fish are in plentiful supply. Use olive oil for an authentic Spanish taste. Recipe serves 4.

Power Setting: High (100%)

Ingredients:

2 pound (1 kg) hake fillets
2 tablespoons all-purpose (plain) flour
Salt and pepper
8 ounces (500 g) tomatoes
1 fresh green chili
2 green peppers (capsicums)
4 tablespoons oil
2 tablespoons tomato paste
3 garlic cloves

Method:

1. Wash the hake and pat dry with absorbent kitchen paper. Cut into large chunks and coat lightly in seasoned flour. Blanch, peel and chop the tomatoes. Remove seeds and finely chop the chili. Remove seeds and slice the peppers.
2. Place the oil in a 3 pint (1.75 litre) casserole and cook for 2 minutes. Add the fish and cook for 2 minutes. Turn the fish over and cook for a further 1 minute. Remove from the casserole with a slotted spoon or fish slice.
3. Add the tomatoes, tomato paste, chili, peeled and crushed garlic and peppers, and cook for 4 minutes, stirring after 2 minutes.
4. Return the fish pieces to the casserole, cover and cook for 6-8 minutes or until the fish flakes easily. Adjust the seasoning and serve immediately with crusty bread.

To freeze: Cool, turn into a rigid container, cover, label and freeze.
Freezer life: 2 months.
To use: Thaw and cook for 3-4 minutes till hot.

Microwave Coconut Ice

Fast, easy and full of mouth-watering flavor, coconut ice is an all-time favorite candy or sweet treat. Recipe makes about 18 squares.

Power: 100% (High)

Ingredients:

1 pound (500 g) icing sugar
3 1/2 ounces (100 g) butter
2 tablespoons condensed milk
2 tablespoons water
1 1/2 cups dessicated coconut
1/2 teaspoon vanilla essence
Red food coloring

Method:

1. Combine icing sugar and butter in a microwave safe bowl, cook for 1-2 minutes and then stir.
2. Add the remaining ingredients (except for the food coloring) and stir. Cook for 4 minutes then beat until the mixture thickens.
3. Line an 8 inch (20 cm) square cake tin or oblong container with foil and spoon in half the mixture.
4. Add 2-3 drops of coloring to the remaining mixture and stir to combine. Spoon over the first layer and chill to set. Cut into squares.

Fast Microwave Fish

If you are cooking for one, using the microwave oven is an easy and superior way to prepare fish. It also has the advantage of not creating any food odors in your kitchen. Recipe serves 1.

Ingredients:

1 fish fillet (approximately 4 ounces/125 g)
1 tablespoon natural low-fat yogurt
1 teaspoon dill, chopped
1 teaspoon grated Parmesan cheese

Method:

1. Spread the fillet with yogurt, and sprinkle with dill and Parmesan cheese.
2. Place the prepared fish fillet in a small microwave-safe container.
3. Cover, and cook on High (100%) for 1 1/4 minutes.
4. Allow to stand for half a minute before serving.

Tip: To trap the moisture and baste the fish, wrap a fish fillet in a lettuce leaf before cooking.

Smoked Cod and Cheesy Macaroni

A complete meal in itself, this tasty baked fish, pasta and vegetables dish can be cooked in either a conventional or microwave oven. Recipe serves 4.

Ingredients:

7 ounce (205 g) packet Macaroni and Cheese
1 pound (500 g) smoked cod
8 ounces (250 g) zucchini, grated
1 red capsicum (pepper), chopped
1/2 cup milk
1/4 cup cream
2 tablespoons lemon juice
2 teaspoons cornflour
1/4 cup water
1/2 cup grated tasty cheese

Method:

1. Cook macaroni in boiling water 10 minutes; drain. Place macaroni in ovenproof dish.
2. Place fish in frying pan, cover with water, bring to boil, reduce heat, simmer 10 minutes (or microwave on High 5 minutes), drain. Flake fish, discarding skin and bones. Add fish to zucchini and capsicum, spoon over macaroni.
3. Place cheese sauce mix from packet in saucepan, add milk, cream and lemon juice, stir until boiling. Add cornflour blended with water, stir until mixture boils and thickens, pour over fish mixture. Sprinkle with cheese, bake, covered, in moderate oven 20 minutes, remove cover, bake further 10 minutes (or microwave on High 10 minutes).

Stuffed Artichokes

Like many vegetables, the artichoke lends itself to cooking well in the microwave oven. This dish makes a spectacular entree for an Italian dinner party. Recipe serves 2.

Ingredients:

2 large artichokes
1/2 lemon
3/4 cup chicken stock
1/2 cup finely chopped ham
1/4 cup dried breadcrumbs
1/4 cup grated Parmesan cheese
2 tablespoons butter, melted
1/4 cup Mozzarella cheese, grated
1 teaspoon dried oregano leaves
1 teaspoon freshly crushed garlic
1/4 teaspoon salt
Ground black pepper to taste

Method:

1. Cut base from artichokes so they sit flat. Rub the cut with lemon. Using a sharp knife, slice 1 inch (2.5 cm) off the top of the artichokes. Rub the top with lemon.
2. Trim off prickly point of each leaf. Rub with lemon.
3. Arrange the artichokes upright on a microwave safe plate. Pour in 1/2 cup of the stock and cover with cling wrap. Cook on full power until the stem end feels tender, about 12 minutes. Let the artichokes stand for 5 minutes.
4. combine the ham, breadcrumbs, Parmesan, butter, Mozzarella, oregano, garlic, salt, pepper and remaining 1/4 cup stock.
5. Halve each artichoke lengthwise. Scoop out the fuzzy choke and the small leaves in the center. Arrange the halves on a plate, stem ends facing the outer edge. Fill each half with the ham-crumb mixture and cover loosely.
6. Cook for 3 minutes at full power. Let stand for 3 minutes before serving.

Microwave Strawberry Cheesecake

You can use raspberries, boysenberries or any other fresh berry fruits for this easy dessert. You can also use stoned cherries. Recipe serves 8 to 10.

Ingredients:

Muesli base:
2 cups toasted or untoasted muesli
1 cup rolled oats
1/2 cup wholemeal flour
2 ounces (60 g) polyunsaturated margarine
1/4 cup water
Filling:
1 3/4 pound (28 ounces/875 g) ricotta or cottage cheese
2 eggs
1 tablespoon cornflour
2 ounces (60 g) sugar
1 tablespoon lemon juice
1 tablespoon unsweetened apple juice concentrate
1 teaspoon vanilla
10 ounces (300 g) fresh or frozen strawberries
1 tablespoon arrowroot

Method:

1. To make up the base: Mix all ingredients in a mixer or food processor until evenly moistened, then press into a 11 to 12 inch (28 to 30 cm) flan dish.
2. Blend the cheese, eggs, cornflour, sugar and liquids until smooth. Pour into the flan case and microwave, elevated and uncovered, for 20 to 25 minutes on High. (If necessary, shield edges with foil halfway through cooking.) The middle should still be rather soft when it is done. Allow to cool.
3. Mix the strawberries with arrowroot and a little water (more if using fresh strawberries). Microwave in a covered dish on High for 2 to 4 minutes, stirring every 30 to 60 seconds, until thickened and clear. Spread quickly over cheesecake and chill.

Chicken and Pepper Casserole

You will need a size 15 barbecued chicken for this easy and delicious casserole. Directions for cooking in a microwave oven are also included. Recipe serves 4.

Ingredients:

1 tablespoon oil
1 onion, sliced
1 green pepper, sliced
14 ounce (440 g) can cream of chicken soup
1/2 cup sour cream
3 pound (Size 15/1.5 kg) barbecued chicken

Method:

1. Heat oil in a saucepan, add onion and pepper, cook, stirring, until soft (or microwave on High for about 2 minutes). Stir soup and cream into saucepan; mix well.
2. Remove chicken meat from bones, place chicken into an ovenproof dish, pour soup mixture over chicken, cover, bake in a moderate oven for about 35 minutes or until heated through (or microwave on High for about 15 minutes).

Vegetable Curry

Another easy meatless dinner recipe that's also suitable for vegetarians. Vegetable Curry is best made close to serving time. Accompany with boiled rice. Recipe serves 4 and includes directions for cooking in a microwave oven.

Ingredients:

1 tablespoon oil
1 medium onion, chopped
1 clove garlic, crushed
1/2 teaspoon grated fresh ginger
2 teaspoons curry powder
2 teaspoons garam marsala
1 potato
11 ounces (350 g) pumpkin
1 large carrot, sliced
1 large vegetable stock cube, crumbled
2 cups water
12 fl oz (400 ml) can coconut cream
6 1/2 ounces (200 g) cauliflower
5 ounces (150 g) broccoli
3 1/2 ounces (100 g) green beans, sliced
1 tablespoon chopped fresh parsley

Method:

1. Heat oil in large saucepan, add onion, garlic and ginger, stir over medium heat for about 2 minutes (or microwave on High for about 3 minutes) or until onion is soft.
2. Stir in curry powder and garam marsala, stir over heat for 1 minute (or microwave on High for about 1 minute).
3. Cut potato and pumpkin into 1 inch (2 cm) cubes, add to pan with carrot, stock cube, water and coconut cream; bring to the boil, stirring, reduce heat, simmer, covered, for 15 minutes (or microwave on High for 10 minutes).
4. Cut cauliflower and broccoli into small florets, add to pan with beans, cook further 10 minutes (or microwave on High for about 6 minutes) or until vegetables are tender. Sprinkle with parsley.

Oven Fried Crumbed Fish

Any kind of white fish fillets can be used for this dish that can also be cooked in a microwave oven. Serve with a salad and lemon and lime slices for an easy dinner. Recipe serves 4.

Ingredients:

4 white fish fillets
1 cup milk
2 cloves garlic, crushed
2 cups stale breadcrumbs
1 cup chopped fresh parsley
1 cup grated fresh Parmesan cheese
2 ounces (60 g) butter, melted

Method:

1. Place fish in single layer in shallow dish. Combine milk and garlic, pour over fish, stand 15 minutes, turning occasionally. Drain fish, then coat firmly with combined crumbs, parsley and cheese.
2. Place fish onto greased oven tray, drizzle with melted butter, bake in hot oven for 15 minutes (or microwave on High for about 4 minutes) or until fish is tender.

Beef and Pasta Bake

Economical ground beef and pasta combine deliciously in this budget-conscious family dinner. Bake can be partially cooked in the microwave oven. Serve with vegetables. Recipe serves 4.

Ingredients:

1 onion, chopped
13 ounce (410 g) can tomatoes
1/2 teaspoon dried mixed herbs
1 pound (500 g) ground beef (mince)
1 clove garlic, crushed
1 tablespoon tomato paste
1 small beef stock cube, crumbled
1/2 cup water
2 tablespoons cornflour
1/4 cup water, extra
1 cup risoni pasta
2 ounces (60 g) butter
2 tablespoons all-purpose (plain) flour
2 cups milk
1 egg, lightly beaten
1/2 cup grated tasty cheese
1/3 cup packaged breadcrumbs

Method:

1. Place onion, undrained crushed tomatoes, mixed herbs, beef, garlic, tomato paste, stock cube and water in medium saucepan; cook, uncovered, over medium heat, for about 20 minutes (or microwave on High for about 12 minutes) or until mixture is thickened slightly.
2. Blend cornflour with extra water, stir into pan, bring to boil, boil for about 3 minutes (or microwave on High for about 2 minutes) or until sauce is thickened. Pour sauce into an ovenproof dish (8 cup capacity).
3. Add pasta to large saucepan of boiling water, boil, uncovered, for 12 minutes (or microwave on High for about 15 minutes) or until pasta is cooked; drain well.
4. Melt butter in medium saucepan, stir in flour, stir over medium heat 1 minute (or microwave on High 1 minute), remove from heat, gradually stir in milk, stir over high heat (or microwave on High for about 3 minutes) until mixture boils and thickens. Stir pasta and egg into sauce.
5. Pour pasta mixture over beef sauce. Sprinkle with combined cheese and crumbs, bake in moderate oven 15 minutes or until cheese has melted.

Seafood Chowder

Chowder can be cooked either on the stove top or in a microwave oven. Any type of boneless white fish fillets may be used. Recipe serves 4.

Ingredients:

1 ounce (30 g) butter
1 onion, chopped
2 tablespoons all-purpose (plain) flour
2 potatoes, diced
2 small chicken stock cubes, crumbled
4 cups (1 litre) water
8 ounces (250 g) boneless white fish fillets, chopped
10 ounce (310 g) can corn kernels, drained
6 ounce (200 g) can peeled shrimp (prawns), drained
2/3 cup milk
2 teaspoons lemon juice

Method:

1. Melt butter in medium saucepan (or microwave on High 30 seconds), add onion, stir over medium heat for about 3 minutes (or microwave on High for about 3 minutes) or until onion is soft.
2. Stir in flour, cook 1 minute (or microwave on High 1 minute). Add potatoes and combined stock cubes and water, bring to boil, reduce heat, simmer for about 8 minutes (or microwave on High for about 10 minutes) or until potatoes are tender.
3. Stir in fish, corn, shrimp, milk and lemon juice, simmer for about 5 minutes (or microwave on High for about 3 minutes) or until fish is cooked. Serve sprinkled with dill, if desired.

Sausage and Vegetable Stir-Fry

Cook stir-fry close to serving time in either a conventional or microwave oven. Serve with boiled rice for a healthy but inexpensive family dinner. Recipe serves 4.

Ingredients:

2 tablespoons oil
2 cloves garlic, crushed
1 teaspoon grated fresh ginger
1 onion, chopped
8 ounces (250 g) cauliflower
1 red pepper (capsicum), chopped
1 green pepper (capsicum), chopped
1 stick celery, chopped
2 tablespoons sesame seeds
4 Continental sausages, sliced
1 1/2 tablespoons cornflour
1 cup water
1/3 cup dry sherry
1 1/2 tablespoons sweet chili sauce
1 1/2 tablespoons hoi sin sauce
2 tablespoons light soy sauce

Method:

1. Heat oil in wok or large frying pan, add garlic, ginger and onion, stir over heat for about 1 minute (or microwave on High for about 2 minutes) or until onion is just soft.
2. Cut cauliflower into florets, add to pan with remaining vegetables and sesame seeds and stir over high heat for 3 minutes (or microwave on High for about 4 minutes) or until vegetables are just tender.
3. Add sausages, stir over heat until heated through. Blend cornflour with water in small bowl, add to pan with remaining ingredients, stir over medium heat for about 2 minutes (or microwave on High for about 3 minutes) or until sauce boils and thickens.

Fruity Chicken Breasts

This recipe has a delicious rice and dried fruit filling and can be cooked in either a conventional or microwave oven. For a complete dinner, serve the chicken with boiled baby new potatoes and a selection of fresh steamed vegetables. Recipe serves 4.

Ingredients:

4 double chicken breast fillets
1 ounce (30 g) polyunsaturated margarine
1 large onion, sliced
1 cup apricot nectar
2 tablespoons reduced cream
1 tablespoon chopped fresh parsley
Seasoning:
1/2 cup cooked rice
1/2 ounce (15 g) polyunsaturated margarine
2 tablespoons chopped dried apricots
1 tablespoon sultanas

Method:

1. Spoon a quarter of the seasoning over one side of each breast, fold over to enclose seasoning, secure with toothpicks. Melt margarine in large frying pan (or microwave on High for about 1 minute), add chicken, cook over medium heat for 2 minutes on each side (or microwave on High 2 minutes).
2. Remove chicken from pan, transfer to ovenproof dish. Add onion to pan, stir over medium heat for about 3 minutes (or microwave on High for about 3 minutes) or until onion is soft. Spoon onion over chicken, drizzle with half the nectar, bake, uncovered, in moderate oven for about 25 minutes (or microwave on High for about 15 minutes) or until chicken is tender. Remove chicken from dish, keep warm, reserve pan juices.
3. Combine remaining nectar, reserved pan juices, cream and parsley in small saucepan, stir over medium heat (or microwave on High for about 2 minutes) until heated through, serve over chicken.
Seasoning: Combine all ingredients in small bowl; mix well.