During the Second World War, an engineer discovered that the radar waves used to detect planes could also heat up food. Making use of this technology, the first beastly microwave oven, called the Radarange, debuted in the late 1940s. More user-friendly consumer countertop models hit store shelves two decades later, and soon afterward the microwave became the ubiquitous household appliance it is today.But if you’re like most guys, you probably use yours for little more than nuking popcorn and leftover pizza, which means you’re selling this versatile and time-saving appliance short. From pasta to moist fish, you can count on the microwave and its magnetron to turn out an array of quick, nutritious dishes with minimal prep and clean-up time.In the following pages, we’ve put together a collection of nutrient-dense, muscle-building recipes that prove the microwave can cook praiseworthy meals and desserts.
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Micro-Management
Choose Wisely
Microwave meals work best when made with items of high-moisture content, such as fish, boneless poultry, fruits, and vegetables.
Roundabout
For even cooking, microwave items in round or oval containers instead of square ones.
Well Contained
Use only microwavesafe containers. Generally, glass, ceramic, and silicone are good options. Because of the risk for potentially harmful chemicals leaching into hot food, it’s best to avoid plastic containers, even those deemed “microwave safe.” And, whenever you can, buy containers that say “BPA-free” on the label.
High Voltage
Microwaves vary in their power production, so it’s best to use cooking times indicated in recipes only as a guideline. Depending on your microwave, a dish could take less or more time to cook.
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Nuke Attack!
Frostbite
Remember that the defrost button, which defaults to about 30% power, is just for thawing items, not for cooking them.
Cover Up
Covering items like fish and chicken with a lid or microwave-safe plastic wrap can help retain moisture and promote even cooking. (Be sure to keep the plastic wrap from touching any food.) When appropriate, stirring food once or more during cooking further encourages even cooking and reduces food-poisoning risk when meats are involved by eliminating cold spots.
Leftover Magic
When you have an appetite for leftovers, be sure to heat them up with the “reheat” button to help prevent overcooking, which can dry out items like fish.
Be Patient
Allow food to sit for about a minute after the timer dings to better distribute the heat, since excited food molecules are still bouncing around.
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Big Bird
Like fish, you can also zap chicken in the microwave for a quick protein fix. Juicy boneless, skinless thighs are a better option than chicken breasts, which are more likely to succumb to the microwave’s dehydrating powers. Place chicken in a microwave-safe baking dish.Cover dish with plastic wrap (be sure to keep the plastic from touching food), leaving one side slightly open to vent. Cook on high for 14 minutes, turning the meat over halfway through, or until the meat is cooked through and the juices run clear.
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Bacon and Egg Breakfast Sandwich
Scrambling eggs in the microwave means no caked-on-egg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. If you don’t mind some kick, Frank’s RedHot adds negligible calories and can make you feel full faster.Get the Recipe:Bacon and Egg Breakfast Sandwich
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Travis Rathbone
Salmon with Polenta and Asparagus
Fish like salmon, trout, and tilapia can taste great when zapped quickly in the microwave. Seriously. It’s also a fast way to flood your body with a boatload of heart-friendly omega-3 fatty acids, and there’s no easier way to prepare polenta than in the microwave for a source of quality carbohydrates. Round out this meal with some tender asparagus for a shot of must-have vitamins and minerals.Get the Recipe:Salmon with Polenta and Asparagus
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Travis Rathbone
Tuna Mac and Cheese
Mac and cheese out of a box isn’t normally considered a nutritional standout, but when you gussy up a homemade microwave version with whole-grain pasta, protein-packed tuna, and an assortment of vegetables, you have yourself a dish that won’t leave you second-guessing each bite. Ricotta cheese adds creamy richness, not to mention a healthy dose of muscle-building whey protein. This recipe provides four servings, so nuke it again the next day for a killer lunch.Get the Recipe:Tuna Mac and Cheese
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Chocolate Protein Cakes with Berry Sauce
Chocolate cake in a mug—who knew? These ready-in-a-hurry moist cakes adorned with antioxidant-rich berries make dessert a lot less damaging to your six-pack.Get the Recipe:Chocolate Protein Cakes with Berry Sauce
During the Second World War, an engineer discovered that the radar waves used to detect planes could also heat up food. Making use of this technology, the first beastly microwave oven, called the Radarange, debuted in the late 1940s. More user-friendly consumer countertop models hit store shelves two decades later, and soon afterward the microwave became the ubiquitous household appliance it is today.
But if you’re like most guys, you probably use yours for little more than nuking popcorn and leftover pizza, which means you’re selling this versatile and time-saving appliance short. From pasta to moist fish, you can count on the microwave and its magnetron to turn out an array of quick, nutritious dishes with minimal prep and clean-up time.
In the following pages, we’ve put together a collection of nutrient-dense, muscle-building recipes that prove the microwave can cook praiseworthy meals and desserts.
Micro-Management
Choose Wisely
Microwave meals work best when made with items of high-moisture content, such as fish, boneless poultry, fruits, and vegetables.
Roundabout
For even cooking, microwave items in round or oval containers instead of square ones.
Well Contained
Use only microwavesafe containers. Generally, glass, ceramic, and silicone are good options. Because of the risk for potentially harmful chemicals leaching into hot food, it’s best to avoid plastic containers, even those deemed “microwave safe.” And, whenever you can, buy containers that say “BPA-free” on the label.
High Voltage
Microwaves vary in their power production, so it’s best to use cooking times indicated in recipes only as a guideline. Depending on your microwave, a dish could take less or more time to cook.
Nuke Attack!
Frostbite
Remember that the defrost button, which defaults to about 30% power, is just for thawing items, not for cooking them.
Cover Up
Covering items like fish and chicken with a lid or microwave-safe plastic wrap can help retain moisture and promote even cooking. (Be sure to keep the plastic wrap from touching any food.) When appropriate, stirring food once or more during cooking further encourages even cooking and reduces food-poisoning risk when meats are involved by eliminating cold spots.
Leftover Magic
When you have an appetite for leftovers, be sure to heat them up with the “reheat” button to help prevent overcooking, which can dry out items like fish.
Be Patient
Allow food to sit for about a minute after the timer dings to better distribute the heat, since excited food molecules are still bouncing around.
Big Bird
Like fish, you can also zap chicken in the microwave for a quick protein fix. Juicy boneless, skinless thighs are a better option than chicken breasts, which are more likely to succumb to the microwave’s dehydrating powers. Place chicken in a microwave-safe baking dish.
Cover dish with plastic wrap (be sure to keep the plastic from touching food), leaving one side slightly open to vent. Cook on high for 14 minutes, turning the meat over halfway through, or until the meat is cooked through and the juices run clear.
Bacon and Egg Breakfast Sandwich
Scrambling eggs in the microwave means no caked-on-egg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. If you don’t mind some kick, Frank’s RedHot adds negligible calories and can make you feel full faster.
Fish like salmon, trout, and tilapia can taste great when zapped quickly in the microwave. Seriously. It’s also a fast way to flood your body with a boatload of heart-friendly omega-3 fatty acids, and there’s no easier way to prepare polenta than in the microwave for a source of quality carbohydrates. Round out this meal with some tender asparagus for a shot of must-have vitamins and minerals.
Mac and cheese out of a box isn’t normally considered a nutritional standout, but when you gussy up a homemade microwave version with whole-grain pasta, protein-packed tuna, and an assortment of vegetables, you have yourself a dish that won’t leave you second-guessing each bite. Ricotta cheese adds creamy richness, not to mention a healthy dose of muscle-building whey protein. This recipe provides four servings, so nuke it again the next day for a killer lunch.
Chocolate cake in a mug—who knew? These ready-in-a-hurry moist cakes adorned with antioxidant-rich berries make dessert a lot less damaging to your six-pack.
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