Microwave oven Energy-efficient
Energy-efficient cookingThe cost of cooking accounts for about 4% of the average gas and electricity bill. Changing the way you cook as well as using energy-efficient cooking appliances can reduce the amount of energy you use and cut your energy bills in the process
Microwave oven is the most energy-efficient, followed by a hob and lastly an oven. Therefore, to keep your energy bills down, it's a good idea to purchase a microwave oven if you don't already have one, and to use it for as much cooking as possible. But, remember to switch off your microwave at the wall when you're not using it, so it isn't left using electricity to power its clock.
Breakfasts - The first and most important meal of the day. Using a microwave to prepare your breakfasts will save you valuable time in the mornings.
Main Meals - Large meals including lunch, dinner, supper or tea can all be cooked in the microwave. Choose from our microwave recipes to help you prepare the main courses of your daily main meals.
Side Dishes - Recipes for cooking foods such as pasta or rice, which can accompany main meals.
Snacks - if you're looking for a light, quick bite to eat in between meals
Appetisers /Starters - usually served just before the main meal / main course to stimulate the appetite
Desserts - Recipes for hot or cold sweet dishes such as fruit pies, ice cream or puddings, eaten after the main meal. Some desserts such as a cheese platter are not sweet.
Drinks - You can use the microwave to prepare hot beverages. Some posh restaurants even use the microwave to warm expensive wine to the optimum temperature!
Benefits of Cooking Microwave Recipes
The main benefits of cooking food in the microwave are...
Speed - Microwave ovens usually cook food quicker than conventional methods. A jacket potato for example takes 1 hour in a normal oven, but only 10 minutes in the microwave!
Less Cleaning - Many microwave recipes can be served or even eaten from the same dish they were prepared in. This will save you from having to wash additional pots, oven racks or your stove after you prepare your meals
Health - Cooking microwave recipes often requires less water and shorter cooking times than stove top cooking. This means that less nutrients are lost from the food during the cooking process leaving more to nourish your body.
Energy Saving - Microwave cooking can be up to 81% more energy efficient than conventional cooking
Microwave Recipes
Breakfasts - Spanish-style omelette
Colourful and packed with flavours, this thick, flat omelette, called a tortilla in Spanish, tastes good served at any temperature. The classic recipe contains only potatoes, onions and eggs,
About this recipe: Colourful and packed with flavours, this thick, flat omelette, called a tortilla in Spanish, tastes good served at any temperature. The classic recipe contains only potatoes, onions and eggs, but this version has extra vegetables and lean ham added. Serve with a green salad.
Ingredients Serves: 4
400g new potatoes, scrubbed and cut into 5mm slices 2 large garlic cloves, crushed
150g frozen peas 6 large eggs
4 tbsp vegetable oil 4 tbsp chopped fresh parsley
1 large onion, halved and thinly sliced 6 cherry tomatoes, quartered
200g lean cooked ham, about 5mm thick, chopped
Method
Prep:15min > Cook:25min > Ready in:40min
1.Bring a large pan of lightly salted water to the boil. Add the potatoes and peas and return to the boil. Reduce the heat and simmer for 3 minutes or until the potatoes are just beginning to soften. Drain and set aside.
2.Heat 2 tbsp of the oil in a 25cm frying pan with a flameproof handle. When the oil is hot, reduce the heat to medium, add the onion and cook for 2 minutes. Add the garlic and continue cooking for a further 2-3 minutes until the onion is soft, but not brown. Add the potatoes and peas to the pan and continue frying, stirring, for 5 minutes or until the potatoes are tender. Remove the pan from the heat.
3.In a large bowl, lightly beat the eggs with the parsley and a little black pepper, then stir in the ham, the potato, onion and pea mixture and the tomatoes.
4.Place the frying pan back over a medium heat, add the remaining oil and swirl it around. When the oil is hot, pour in the egg mixture, spreading it out evenly. Cook the omelette for 5-7 minutes on a low heat, shaking the pan frequently, until the base is set.
5.Use a spatula to loosen and lift the edges of the omelette, allowing the uncooked egg mixture to run underneath. Meanwhile preheat the grill to medium.
6.Place the pan under the grill and continue cooking the omelette for 5 minutes until it is golden brown and set. Pierce the top with a knife to make sure it is cooked all the way through. Slide the omelette out of the pan onto a board and leave to cool for 2-3 minutes. Serve cut into wedges.
variation
Extra or alternative vegetables can be added for variety and to suit your own preference. How about sweet corn, finely diced red or green peppers or sliced courgettes?
Appetisers/Starters - Lemon mackerel pate
About this recipe: Whether you are planning a simple family meal or an elegant dinner party, this fresh-tasting smoked fish pate makes the perfect light starter, served with slices of Granary toast. For an extra special presentation, spoon it into scooped-out lemon shells, which will also enhance the tangy lemon flavour.
Ingredients Serves: 4
2 smoked mackerel fillets, 125 g (4 oz) each, skinned 200 g (7 oz) fromage frais
2 tsp soft green peppercorns, drained, rinsed & chopped, 1 tbsp finely snipped fresh chives
or 1 tsp dried green peppercorns, coarsely crushed 1 tbsp finely chopped parsley
finely grated zest & juice of 1 small lemon To serve sprigs of parsley lemon wedges
Method
Prep:15min > Cook:30min > Ready in:45min
1.Using a fork, break up the mackerel fillets into large pieces and place in a bowl. Add the fromage frais, lemon zest, half of the lemon juice, the peppercorns, chives and parsley. Mash all the ingredients together with a fork. This will make a coarse-textured pate. For a smooth version, combine the ingredients in a food processor and process. Taste the pate and stir in more lemon juice if necessary.
2.Spoon the pate into 4 ramekins, cover with cling film and chill for 30 minutes. Just before serving, top each with a sprig of parsley and serve with lemon wedges.
Some more ideas
For a smoked trout pate, substitute smoked trout fillets for the mackerel and add 1 tbsp creamed horseradish instead of the green peppercorns.
Add a crushed garlic clove and use fresh dill instead of chives.
Toast 50 g (1¾ oz) shelled walnuts or hazelnuts, chop coarsely and fold into the finished pate. Season with freshly ground black pepper or a small pinch of cayenne pepper.
Chill the pate in a bowl, then scoop out using an ice cream scoop or a spoon and serve in cup-shaped lettuce leaves. Offer crudites for dipping (such as celery, fennel and carrot sticks, strips of red pepper and whole radishes).
To make lemon shells, cut a sliver off the stalk end of 4 lemons so they stand firmly upright. Cut off a lid from each lemon, about 1 cm (½ in) from the top. Using a grapefruit knife or pointed teaspoon, remove all the flesh from the lemons (keep it for another recipe). Fill the lemon shells with the mackerel pate and top with the lids. Alternatively, cut the lemons in half horizontally, from the stalk end to the tip. Scoop out the flesh from the halves and fill with the pate. Serve 2 halves per person.
Plus points
Mackerel is an excellent source of vitamin D. Most people obtain all the vitamin D they need from the action of sunlight on skin, but those who remain indoors a lot would benefit from including this fish in their diet on a regular basis. * Lemons, like other citrus fruits, contain excellent levels of vitamin C. Towards the end of the 18th century, lemon juice was used as a means of protecting sailors against scurvy, the disease caused by vitamin C deficiency.
Each serving provides B1, B6, B12, niacin * selenium * B2, iron
Main Meals - Duck stir-fry with orange and honey
About this recipe: A piquant marinade brings out the succulence of duck meat, stir-fried to seal in its juices. Try serving with plain wheat or rice noodles, or rice
Ingredients Serves: 2
2 duck breasts, about 175 g (6 oz) each 50 g (1¾ oz) watercress, stalks removed
1 teaspoon olive oil 1 orange, peeled and segmented
2 spring onions, cut into 2.5 cm (1 in) lengths
For the marinade
1 tablespoon dry sherry or rice wine 1 small red chilli, deseeded and finely chopped
1 teaspoon corn flour Grated zest and juice of 1 orange
1 clove garlic, crushed 1 teaspoon clear honey
1 teaspoon grated ginger 1 teaspoon sesame oil
1 tablespoon dark soy sauce
Method
Prep:45min > Cook:8min > Ready in:53min
1.To make the marinade, mix all the ingredients together in a bowl.
2.Cut the skin and fat off the duck breasts and discard. Slice the flesh into thin strips and add them to the marinade. Stir to mix well then cover and leave to marinate for 30 minutes, or refrigerate until required.
3.Remove the duck strips, reserving the marinade, and pat them dry. Heat the oil in a wok or large nonstick frying pan over a high heat, then stir-fry the duck for 4-5 minutes until browned.
4.Pour the marinade onto the duck and allow it to bubble until it reduces and becomes dark and syrupy.
5.Add the spring onions and watercress, stir-fry for 1 minute, then toss in the orange segments and heat them through.
6.Variation: replace the watercress with shredded Chinese leaf, ribbons of courgettes and carrots, or baby spinach.
Side Dishes - Black bean and brown rice salad
About this recipe: A simple, healthy salad that's easy to prepare. Substitute dried black beans or tinned kidney beans if you can't find tinned black beans.
Ingredients Serves: 8
2 tomatoes, chopped 1/2 teaspoon minced garlic
1 large red pepper, chopped
1 (340g) tin sweet corn
2 green chillies, minced
1 (400g) tin black beans
1 70ml (6 fl oz) lemon juice
1 tablespoon olive oil
1 tablespoon chopped fresh coriander
1 medium onion, chopped
1 45g (5 oz) easy cook brown rice salt and freshly ground black pepper to taste
1 tablespoon chopped fresh basil pinch cayenne pepper
Method
Prep:10min > Cook:20min > Ready in:30min
1.In a large bowl, combine tomatoes, red pepper, chillies, lemon juice, coriander, basil, cayenne pepper, sweet corn and beans. Stir to combine the vegetables, then set aside.
2.In a medium saucepan, heat olive oil at a medium-low heat. Add onions and sauté until they are translucent. Add garlic and sauté for another minute. Pour in rice and toss to coat. Cook rice according to packet instructions. Once cooked, let the rice cool slightly.
3.Combine the rice, vegetable mixture, alt and pepper and serve.
Tip:
Black turtle beans, or simply 'black beans' for short, are especially common in Latin American cuisine. High in fibre and packed with nutrients, they're a healthy addition to any dish. If you can't find tinned black beans, use dried.
Desserts - Microwave brownies
About this recipe: Fudge, sweet and chocolate-y all over, and made in a snap! Almost no cleaning required afterwards! What else can we ask of a recipe? Look at the tips for changing the amounts of the ingredients!
Makes: 16 brownies
150g butter 65g unsweetened cocoa powder
200g sugar 2 eggs
1 teaspoon vanilla extract 100g plain flour
Method
Prep:5min > Cook:5min > Extra time:10min cooling > Ready in: 20min
1.Melt the butter in high for about 30 to 40 seconds. Add the sugar, cocoa and vanilla in that order and mix well.
2.Add the eggs, slightly whipping after each one. Add the flour and mix well.
3.Grease a microwave safe dish and spoon in the brownie mixture. Cook on high for 4 to 5 minutes (the more powerful your microwave the less time it takes). Let rest for 10 minutes before cutting.
Tip
When you take the brownies from the oven the centre will look undone, but it keeps cooking when resting. And if you leave them overnight in the fridge, the next day they will be even more consistent.
Substitution
This recipe also works well with 3 eggs, 100g butter, 65g to 125g of flour, 45g to 65g cocoa. So, don't worry if you don't have enough of any of the ingredients, but make sure not to change more than one amount at a time!
Other ideas
You can also stir in 120g of nuts, or 60g of nuts and 80g chocolate chips, or only chocolate chips! Or you can sprinkle some chopped nuts or pistachio nuts (tastes great!) on top before micro waving.
Drinks - Citrus and Mint Punch
On a hot summer day, nothing hits the spot quite like this refreshing citrus and mint drink. The tea flavour helps to balance the sweetness. Add less sugar if you prefer and adjust to your liking.
Ingredients Serves: 10
600ml (1 pint) boiling water 250ml (9 fl oz) good quality orange juice
12 sprigs fresh mint
4 tablespoons freshly squeezed lemon juice
4 ordinary tea bags 1.2L (2 pints) cold water
200g (7 oz) caster sugar, or to taste thin orange slices for garnish (optional)
additional mint leaves for garnish thin lemon slices for garnish (optional)
Preparation
method
Prep: 20 min
1. Place the tea bags and mint sprigs in a large jug. Pour boiling water over them and leave to steep for about 8 minutes. Remove and discard the tea bags and mint leaves, squeezing them to extract all the flavour.
2. Add the sugar and stir until it has dissolved. Pour in the orange juice, lemon juice and cold water.
3. Serve over ice cubes, garnished with mint leaves and thin slices of orange or lemon.