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Cooking 101
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Quick and Easy Menus, Recipes and Tips for Singles and Couples

Cooking in Small Spaces

Using a Microwave Oven

North Dakota State University, Fargo, North Dakota

Reviewed November 2017
 When deciding what to make for
dinner, people usually consider
taste, cost and convenience. Even
if you have little time for meal
preparation or live in a location with
minimal cooking space, you still
should consider nutrition.
Proper nutrition provides the
nutrients and energy we need to
stay healthy, and with just a few tips
and suggestions, you can prepare
and eat nutritious and satisfying
foods in most living situations.

Pop What do you know already?

Quiz:
(The answers are on Page 4.)

1 True or False: You can heat foods in take-

out containers, old whipped topping bowls
or margarine tubs in a microwave oven.

2 When using this cooking method, you

should stir the food halfway through and
rotate the cooking dish to eliminate uneven
cooking temperatures or cold spots:
a) Baking
b) Grilling
c) Microwaving
d) Heating on the stovetop

3 Which one of these dishes is not microwave

safe?
a) Glass bowl
b) Plastic foam cup
c) Ceramic bowl
d) Bowl labeled microwave safe
2  Cooking 101: Week 7   www.ndsu.edu/eatsmart
 Tips for Savin
n Compa
g Space
re unit pric
smaller co es of differe
ntainer do nt sizes of
the smalle es not cos foods. If th
r size may t considera e
space. be a good bly more, b
way to sav uying
e cupboard
n Get rid
of unneces
keep migh sary cookw
t include a are. Some
measuring frying pan essentials
cups, spatu , sauce pa to
often. la and othe n, slow co
r equipme oker,
nt you use
n Plan we
ekly menu
and what is s consideri
on sale at ng what yo
groceries y the grocery u have on
store. Buy hand
ou need fo only the
r the week
n When p .
lanning yo
cooked in u r m enus, cons
a limited s ider which
single pan pace with foods can
. a slow coo be
ker, microw
n Take ad ave or
vantage of
Consider ta leftovers b
king them y eating th
to work or em the ne
n Be crea school in a xt day.
tive to max small coole
your toaste imize the s r.
r on top of pace you h
dishes in y your micro ave. Can y
our slow c wave? Can ou store
frying pan ooker whe you store s
and sauce n it is not in mall
pans all ne use? Will y
n If you d st in one s o u r
o not have tack?
vegetables a lot of refrig
and fruits in erator spa
provide gre stead of fr ce, buy ca
at nutrition esh. Cann nned
temperatu , and you c ed version
re. a n store the s still
m at room
n Wash d
ishes after
make your each meal.
kitchen fee Leaving ou
that impac l more cra t dir ty dish
t your entire mped and es will
access to living spac can create
a space to e. If you do odors
consider u wash dish not have
sing dispo e s with warm
sable pape , soapy wa
r products ter,
.
  Cooking 101: Week 7  www.ndsu.edu/eatsmart  3
 Which “Cook It Safe!”
Containers When Microwaving
Are Microwave n Know what wattage your microwave
is and compare that to the wattage
Safe? stated in the packaged food’s cooking
directions. The lower the wattage, the
Safe for microwave use: slower the microwave cooks your food,
so adjust cooking times accordingly.
n Glass, ceramic cookware
and those labeled safe for n Read and follow package cooking
microwave use directions.
n Microwave-safe plastic n Be sure to arrange food items evenly in
wraps, wax paper, cooking microwave-safe dishes and add water
bags, parchment paper and if needed. You can cover any dish with
white microwave-safe paper a lid or plastic wrap before cooking to
towels help keep in moisture.
n Defrost and cook large cuts of meat
Not safe for microwave
and other frozen foods on medium
use:
power (50 percent) rather than high
n Margarine tubs, whipped power (100 percent); this allows heat to
topping bowls, cheese reach the center without overcooking
containers and other outer areas. When defrosting food, use
disposable plastic containers 30 percent power or the defrost setting
because they melt from on the microwave.
increased temperatures, n Stir and rotate your food half way
which causes harmful through cooking to prevent cold spots
chemicals to get into your or areas where harmful bacteria can
food survive.
n Carry-out containers from n Prevent burns by removing your food
restaurants or plastic foam from the microwave carefully. Use
(unless they specifically potholders and uncover foods away
state microwave safe) from your face so steam can escape.
n Foam-insulated trays and n Observe recommended “standing
plastic wraps on fresh time.” The “stand time” means the
meats from grocery stores food continues to cook to a higher
Note: Discard containers that temperature after it’s removed from the
hold prepared microwavable microwave.
meals after you use them n Use a food thermometer to be sure
because they are meant for your food is cooked to the proper
one-time use. temperature.

*For more information on safe cooking tips for a

microwave, check out www.fightbac.org.
Answers: 1. False, 2. c, 3. b
4  Cooking 101: Week 7  www.ndsu.edu/eatsmart
Key to Abbreviations

Recipes
tsp. = teaspoon pkg. = package
Tbsp. = tablespoon g = grams
c. = cup mg = milligrams
oz. = ounces lb. = pound

Microwave Meatloaf
1/3 c. rolled oats
1 egg, slightly beaten
1 clove garlic, minced
1/3 c. finely chopped onion
1 (8-oz.) can tomato sauce, no sodium
1/8 tsp. pepper
11/2 lbs. lean ground beef or pork
1/4 c. ketchup
Mix oats, egg, garlic, onion and pepper.
Crumble ground beef into mixture and blend
thoroughly. Press into 9- by 5-inch loaf pan
(microwaveable) and cover loosely with paper
towel. Microwave on high seven minutes, rotate
pan and microwave seven more minutes. Rotate
once more and microwave five more minutes or
until internal temperature reaches 160 degrees.
Spread with ketchup and recover loosely
with paper towel. Microwave at medium (50
percent) until ketchup is heated, two to three
minutes
Makes eight servings. Per serving: 140 calories,
4.5 g fat, 18 g protein, 7 g carbohydrate, 1 g fiber,
140 mg sodium

Meal idea: wave Baked

ro
eatloaf*, Mic ad,
Microwave M slices, whole-wheat bre
le
Potato*, app ee or low-fat milk
fat-fr
uded
*Recipe incl   Cooking 101: Week 7  www.ndsu.edu/eatsmart  5
 Microwave Sweet Potato
or Baked Potato
1 Medium-sized sweet potato or Russet potato
Scrub the outside of the potato with a vegetable
brush under cool running water to remove dirt.
Puncture a few times with a fork to allow the steam
to escape. Place the potato on a paper towel in a
microwave-safe dish. Cook on high for six to seven
minutes. Turn over and rotate the potato half way
through cooking.
Variations:
- Top baked potato with veggies, cheese, chili or
whatever else you would like.
- Top sweet potato with a little cinnamon and sugar or salt and pepper.
Sweet Potato - Makes one serving. Per serving: 150 calories, 0 g fat,
2 g protein, 38 g carbohydrate, 4 g fiber, 70 mg sodium
Potato - Makes one serving. Per serving: 160 calories, 0 g fat, 4 g protein,
36 g carbohydrate, 4 g fiber, 20 mg sodium

Microwave Scrambled Eggs

1 egg
1 Tbsp. milk or water
Spray glass bowl or other microwave-safe dish
with nonstick spray. Add milk or water and egg,
blending lightly with fork. Cover with plastic
wrap and cook for 30 to 45 seconds for one egg.
Remove from microwave; stir. Cover and let stand
two to three minutes. Season to taste.
Variations:
- Add onions, peppers or other vegetables before
microwaving to add color and flavor to your eggs.
- Sprinkle with cheese or top with salsa after taking
the eggs out of the microwave.
Makes one serving.
Per serving: 70 calories, 5 g fat, Meal idea: -wheat
6 g protein, 70 mg sodium
bled Eggs, whole
Microwave Scram free or low-fat milk
toast, banana, fat-
6  Cooking 101: Week 7  www.ndsu.edu/eatsmart
 Tex-Mex Chicken
and Beans Salad
1 (10-oz.) can chunked chicken, drained
1 (15- to 19-oz.) can red kidney beans, no salt,
drained
1 (4-oz.) can green chilies, chopped, drained
1/2 c. hot taco sauce
1 c. Monterey Jack and/or Cheddar cheese,
shredded
1 large tomato, diced
1 bag of chopped romaine lettuce
In 10-inch round baking dish or other
microwave-safe dish, combine chicken, beans,
chilies and taco sauce. Cook, covered with
plastic wrap, on high five to seven minutes until
heated through, stirring once. Toss lettuce,
tomatoes and cheese, then dish salad and top
with the chicken mixture. You also could top
with salsa, onions and sour cream if desired.
Makes six servings. Per serving: 200 calories,
8 g fat, 18 g protein, 14 g carbohydrate, 3 g fiber,
470 mg sodium

Meal idea :
Tex-Mex Chicke
n and Beans S
whole-wheat b al
read, orange sl ad,
low-fat or fat- ices,
free milk

  Cooking 101: Week 7  www.ndsu.edu/eatsmart  7

 Microwave
Chicken Tortilla Soup
1 (14-oz.) bag whole-kernel corn, frozen
1 (15-oz.) can black beans
1 (15-oz.) can kidney or cannellini beans
1 (14.5-oz.) can diced tomatoes, no sodium
1 (4-oz.) can green chilies, chopped, drained
1 (14.5-oz.) can chicken broth, low sodium
1 (10-oz.) can chunked chicken
1 (10-oz.) can cheddar cheese soup (reduced fat
and/or sodium)
Optional toppings: Crushed tortilla chips,
shredded cheese, diced tomatoes
Open all the cans. Drain and rinse beans
in a strainer. Place all ingredients in a large
microwave-safe bowl and cover with plastic
Meal idea: wrap. Cook on high for 18 minutes, stirring three
Microwave Chicke times or until chicken is heated through. Serve.
n
Tortilla Soup, Alternate directions: Place in a large pot on the
side salad, stove and heat thoroughly.
whole-wheat brea
d, Refrigerate leftovers. Use to top baked
strawberries,
fat-free or potatoes, pasta or rice. Or freeze in meal-sized
low-fat milk portions if you will not use the leftovers within
three days.
Makes 10 servings. Per serving: 170 calories,
4 grams (g) fat, 13 g protein, 22 g carbohydrate,
5 g fiber and 520 milligrams sodium

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

Casey Kjera, Student Dietitian
Heather Wisness, Extension Agent (former)

Eat Smart. Play Hard. Together.

For more information, visit www.ndsu.edu/eatsmart.
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