Parmesan Risotto

Makes: 2-3 Cups


Add rice, wine, and chicken stock into a large microwavable bowl. Microwave on high for 11 minutes.

Add parmesan and salt into the rice and mix until evenly coated.

Optional: Top with green onions.


  • 1 cup white rice (uncooked)
  • 1/2 cup cheap white wine
  • 1 1/2 cup chicken stock
  • 1/4 tsp salt
  • 1/4 cup parmesan cheese

Three Cheese Spinach Manicotti

Makes: 2-3 Servings


Place shells in large microwave-safe bowl and fill with water until submerged. Cover with plastic wrap and poke holes for ventilation. Cook on high for 11 minutes.

While pasta is cooking, mix drained spinach, cottage cheese, parmesan cheese, minced garlic, salt and pepper in bowl. Remove shells from water to cool. Once pasta is cool enough to handle, use spoon to stuff spinach mix into shells.

Pour 1/2 cup pasta sauce into microwavable pie dish. Place pasta shells into sauce and pour remaining pasta sauce to cov- er shells. Top with cheddar cheese and cook for 4 minutes.


  • 1 cup pasta sauce
  • 1/4 cup cottage cheese
  • 1/2 cup parmesan cheese
  • 5 large manicotti shells (or 10 jumbo pasta shells)
  • 1/2 cup shredded cheddar cheese
  • 1 tsp garlic powder
  • salt & pepper
  • 1/4 cup canned spinach

Easy Pad Thai

Easy Pad Thai (1).jpg

Makes: 2-3 Servings


Break fettuccine noodles in half and place in large microwave safe bowl. Submerge in water and microwave on high for 10 minutes.

Optional: Lightly coat noodles in extra virgin olive oil (EVOO) before cooking to keep from sticking.

Mix peanut butter, soy sauce, lime and sugar in bowl. Cook on high for 1 minute. Stir ingredients until fully melted and blended.

Pour sauce over drained, cooked noodles and mix for an even coating. Garnish with cilantro and your favorite vegetables (we prefer green onions and carrot sticks).


  • 2 cups fettuccine noodles
  • 1/4 cup crunchy peanut butter
  • 1/4 cup soy sauce
  • 1 tbsp lime juice
  • 1 tsp sugar

Chicken Vindaloo

Makes: 1-2 Servings


Cut thawed chicken into quarters

Combine all ingredients in a large microwavable bowl. Cover in plastic wrap and poke holes for ventilation.

Microwave 15 minutes.


  • 1 chicken breast (thawed)
  • 1/2 cup chicken stock
  • 1/2 cup pasta sauce
  • 1/4 cup sliced carrots
  • 1/4 cup chopped onion
  • 1/2 tsp cumin
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp cayenne pepper

Whole Wheat Gnocchi

Makes: 4 Cups


Peel skin from potato and wash under cold water. Dice into 1/2-inch cubes. Add cubes to a bowl of water, fully submerging potatos. Microwave on high for 10 minutes. Drain water and mash.

Mix mashed potatoes, our, oil, and salt into dough. Additional our or oil may be required for doughy consistency. Roll dough to form a long rope. Cut rope into 1-inch pieces to make pillow of dough.

Combine dough pillows and pasta sauce evenly onto four microwavable plates. Microwave individual plates for 1:30-2:00 minutes.

Optional: Garnish with parsley or cilantro.


  • 1 russet potato
  • 1/2 cup whole wheat flour
  • 1/2 tsp extra virgin olive oil
  • 1/2 tsp salt
  • 1 cup pasta sauce

Mini Spicy Corned Beef Loaf

Spicy Corned Beef Loaf.jpg

Makes: 2 Loaves


Mix cranberries and chipotle in a bowl. Set approximately one- third of mix aside for topping.

Combine corned beef hash, bread crumbs, egg, and remaining cranberry mix in bowl. Evenly scoop into two microwavable cups or ramekins. Cook on high for 4 minutes.

Spread remaining cranberry sauce on top and microwave additional 60 seconds.


  • 1 egg
  • 2/3 cup corned beef hash
  • 1/8 cup Italian bread crumbs
  • 2 tbsp canned chipotle (or chili sauce)
  • 2/3 cup canned cranberries

Shepherds Pie

Shepherds Pie.jpg

Makes: 3-4 Servings


Peel skin from potato and wash under cold water. Dice into 1/2-inch cubes. Add cubes to a bowl of water, fully submerging potatoes. Microwave on high for 10 minutes. Drain water and mash.

If using instant mashed potato, disregard directions above and follow directions on the box.

Mix our, beef stock, corned beef, salt, pepper, and veggies in a microwaveable dish. Spread mashed potatoes over mix evenly. Cook on high for 5 minutes, then garnish with dill.


  • 1 can mixed veggies
  • 1 cup corned beef
  • 1/4 cup beef stock
  • 1/2 tsp flour
  • 1 russet potato (or 1 cup instant mashed potato)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp dill

Egg and Avocado Sushi

Makes: 4-5 Sushi Pieces


Mix rice, cornstarch, water, salt, and sugar in a bowl. Place plastic wrap over bowl and poke holes for ventilation. Cook on high for 90 seconds. Let cool for 5 minutes before handling.

Whisk 1 egg in a bowl and pour onto a greased microwavable plate (use oil or butter for added flavor). Place a paper towel over a plate and cook on high for 45 seconds. If the egg is runny, cook in 30-second intervals until rm. When the egg is fully cooked, carefully peel from the plate and cut into 1-inch rectangles.

Mash pitted avocado in a bowl. Apply butter or Crisco to hand to prevent rice from sticking. Compact 1/4 cup cooked rice in hands into football shape (see photo). Place egg and avocado on rice. Use soy sauce for dipping.


  • 1 egg
  • 1 cup ready-rice
  • 1 1/2 tsp corn starch
  • 1/4 tsp salt
  • 1/2 tsp sugar
  • 1 tbsp soy sauce
  • 1 avocado
  • 1 tbsp water
  • butter or crisco (for hands)

Sweet and Sour Meatballs

Sweet & Sour Meatballs.jpg

Makes: 10-12 Meatballs


Mix turkey and italian bread crumbs in bowl. Roll turkey mix into 1-inch meatballs. Placed rolled meatballs on microwavable plate and cook on high for 5 minutes.

In large bowl, mix canned pineapple and tomatoes along with vinegar and corn starch. Toss cooked meatballs into sauce and combine. Cook additional 5 minutes.


  • 1 tsp white vinegar
  • 2 tbsp corn starch
  • 1 lb lean ground turkey
  • 1/2 cup Italian bread crumbs
  • ready-rice (optional)
  • 15oz can of pineapple chunks, unstrained
  • 15oz can of diced tomatoes, unstrained

Chicken Tamales

Makes: 6-8 Tamales


Soak corn husks in water for 30 minutes. (if using parchment paper, this step is not required)

Mix corn mesa, baking soda, chicken stock, and salt in bowl. Spread 1/4 cup mixture onto a single corn husk. Add 1 tbsp of chicken into corn mixture.

Fold husk lengthwise in half, then half again. Fold in top and bottom and place upright in microwavable bowl. Repeat steps until mixture is gone. Cover bowl with plastic wrap and micro- wave on high for 5-6 minutes.

Unwrap and top with salsa.


  • parchment paper or corn husks
  • 2/3 cup corn mesa
  • 1 tsp baking soda
  • 2/3 cup chicken stock
  • 1 can chicken
  • 2 tbsp salsa
  • pinch of salt

Stuffed Red Peppers

Stuffed Red Pepper.jpg

Makes: 2 Stuffed Peppers


Cut the top off red pepper and remove all seeds. Microwave on high for 1 minute.

While pepper is cooking, mix rice, chili, and cheese. Stuff rice and chili into pepper and microwave for 2:30.


  • 2 large red pepper
  • 1/2 cup ready-made rice
  • 1/2 can chili
  • cheese (optional)

Green Tea Coconut Rice

Green Tea Rice.jpg

Makes: 2-3 Cups


    Place green tea in microwavable bowl with 1 1/2 cups of water and cook on high for 2 minutes.

    Discard tea bag and stir white rice into brewed green tea. Cook on high for 10 minutes.

    Once cooked and tender, mix coconut milk, salt, sugar, and vinegar into rice. Top with chopped cashews and serve.


    • 1 cup white rice
    • 1 1/2 cup water
    • 1 green tea bag
    • 1/4 cup chopped cashews
    • 1/4 cup coconut milk
    • 1/4 tsp salt
    • 1/4 tsp sugar
    • 1/4 tsp vinegar (rice vinegar preferred)

    Sweet Potato Black Bean Buger

    Sweet Potato Black Bean Burger.jpg

    Makes: 2-3 Burgers


    Add drained black beans into a microwavable bowl and cook on high for 1 minute.

    Mash black beans with fork and mix remaining burger ingredients into beans. Mold black bean mixture into the size of the desired patty. Microwave on high for 2:30, then flip and cook additional 2:30.

    Place black bean burger on bun and garnish with your favorite condiments.


    • 1 cup canned black bean (mashed)
    • 1/4 cup shredded sweet potato
    • 1/2 cup Italian bread crumbs
    • 1/4 tsp cumin
    • 1/4 tsp salt

    Baked Sweet Potato

    Baked sweet potato.jpg

    Makes: 1 Serving


    Scrub potato in sink until clean, then poke holes on every side of potato using a fork. Cook on high in microwavable bowl for 3 minutes. Flip potato over, then microwave additional 3 minutes.

    While the potato is cooking, mix spinach, mushrooms, cashews, garlic, salt, and dried fruit.

    Once the potato is done, cut halfway through the cooked potato and stuff with lling. Microwave 1 minute.


    • 1 sweet potato
    • 1/2 can spinach
    • 1/4 can mushroom
    • 1/4 cup cashews
    • 1/4 tsp garlic powder
    • 1/4 tsp salt
    • 1/4 cup dried fruit (cranberries or raisins preferred)

    Peanut Butter Breakfast Cookies

    Peanut Butter Cookies.jpg

    Makes: 4-5 Cookies


    Combine all ingredients in bowl and mix well.

    Roll 1 tbsp dough into ball and place on microwavable plate. Flatten with palm into cookie shape. Continue this process until dough is used. Space cookies about 2 inches apart on plate.

    Cook on high for 2 minutes.

    Use caution when transferring hot cookies onto cooling rack or

    non-stick surface. Let cool and enjoy.


    • 1 packet cinnamon brown sugar oatmeal
    • 2 tbsp sweetened applesauce
    • 1 tbsp peanut butter
    • 1 tbsp raisins

    Peaches & Cream Crepes

    Peaches & Cream Crepes.jpg

    Makes: 8-10 Crepes


    Add brown sugar and butter in a microwavable bowl. Microwave on high for 30 seconds or until butter is melted.

    Add egg and our and combine with butter and sugar until there are no lumps. Add milk and mix for 2-3 minutes.

    Pour 1/4 cup batter onto a greased microwavable plate. Cook on high for 2 minutes.

    Gently peel crepe off plate using a spatula. Fill with yogurt and peaches.


    • 1 egg
    • 1 can peaches, strained
    • 1 tsp brown sugar
    • 1 cup greek or vanilla yogurt
    • 1/4 cup wheat flour
    • 1/2 cup milk
    • pinch of salt
    • powdered sugar (optional)

    Elvis Sandwich

    Elvis Sandwich.jpg

    Makes: 1 Sandwich


    Place bacon on a microwavable plate and cover with paper towel Microwave on high for 3 minutes. Cook in 60-second intervals until desired crispiness.

    Spread peanut butter on bread then add sliced bananas and bacon.


    • 2 slices of wheat bread
    • 2 slices of bacon
    • peanut butter
    • 1/2 banana sliced

    Cheesy Eggs Benedict

    Eggs Benedict.jpg

    Makes: 1 Serving


    Fill the microwavable cup halfway with water. Add vinegar and crack the egg directly into water and microwave on high for 2 minutes.

    Combine, cheddar cheese soup, water, and lemon juice in a microwavable bowl. Microwave on high for 1 minute. Whisk together to make a thick sauce.

    Place spinach on English muffin, then carefully scoop egg from water onto spinach using a fork or slotted spoon. Pour hollandaise sauce on top. Season with salt and pepper, or optional cayenne pepper.



    • 1 egg
    • 2 tbsp cheddar cheese soup
    • 1 tbsp unsalted butter
    • 1/2 tsp lemon juice
    • 2 tbsp water for sauce
    • 1/2 english muffin or burger bun
    • 1/2 white vinegar
    • salt & pepper
    • spinach leaves

    Homemade Granola

    Homemade Granola.jpg

    Makes: 3 Cups


    Combine all ingredients into bowl and mix well. Microwave on high for 3 minutes.

    Spread over nonstick surface to cool.


    • 1 cup of favorite nuts
    • 1/2 cup favorite dried fruit (we like cranberries)
    • 1 packet cinnamon brown sugar oatmeal
    • 1 tbsp honey
    • 1 tbsp water

    Huevos Rancheros

    Makes: 1 Serving


    Crack egg directly on greased microwavable plate. Cook for 45 seconds for over easy egg. For a firmer yolk, cook in 15 second intervals until satisfied.

    Spray or wipe tortilla lightly with olive oil. Microwave on new plate for 45 seconds then flip and microwave additional 15 seconds until crispy.

    Spread beans and cheese on tortilla and microwave 30 seconds. Add salsa, egg, and cilantro.


    • 1 corn tortilla
    • 1/4 cup refried beans
    • 1 over-easy egg
    • olive oil
    • 1/8 cup salsa
    • shredded cheese and cilantro (optional)