sign in sign up
<<
Home , Roasting

Microwave ROASTING PAN RECIPE BOOK

INCLUDES HELPFUL CHART

BELL+HOWELL® ROASTING PAN ITEM NO. 9852/9853/9854 Distributed By EMSON® New York, NY 10001 USA ©Copyright 2016 EMSON® All Rights Reserved. Made In China. Bell+Howell® is a registered trademark of BHH LLC. INCLUDES OVER 30 RECIPES MULTI COOKER COOKING CHART ITEM COOKING TIME STEAM VENT Directions: Place ¼ - ½ cup water, stock or broth in bottom of Roaster. Artichokes-fresh 4 - 6 min. closed Cooking times are approximate. Times are for 700-1100W microwave. Broccoli-fresh 2 - 3 cups 3 - 4 min. closed ITEM COOKING TIME STEAM VENT Brussels Sprouts-fresh 2 - 3 cups 4 - 6 min. closed Chicken Breast, Boneless Skinless 3 - 4 3 - 4 min. open Cabbage cut in wedges small head 6 - 8 min. closed Chicken Thighs, Boneless Skinless 4 - 6 2 - 3 min. open -baby-fresh 2 -3 cups 4 - 6 min. closed Whole Chicken 3 - 4 lbs. 30 - 35 min. open Carrots-baby-frozen 2 - 3 cups 6 - 8 min. closed Turkey Breasts, Boneless Skinless 1 each 4 - 6 min. open Cauliflower-fresh flowerets 2 - 3 cups 3 - 4 min. closed Ground Turkey 1 lbs. 4 - 6 min. open Cauliflower flowerets-frozen 2 - 3 cups 4 - 6 min. closed Turkey - Cooked - 1 lbs. 1 - 2 min. closed Corn on the Cob- Fresh - cut into 4 inch pieces 3 - 4 min. closed Turkey Sausage - Raw 1 ½ lbs. 4 - 6 min. closed Corn on the Cob- Frozen - cut into 4 inch pieces 4 - 6 min. closed Green Peas-frozen 2 - 3 cups 4 - 5 min. closed Ground 3 - 4 oz. 2 - 3 min. open Green Beans-fresh 2 - 3 cups 3 - 4 min. closed Ground Beef 1 lbs. 8 - 10 min. open Green Beans-frozen 2 - 3 cups 4 - 5 min. closed Beef Brisket 2 - 3 lbs. 45 - 50 min. open Mushrooms-fresh-whole 2 - 3 cups 3 - 4 min. closed Beef 1 lbs. 8 - 10 min. open Mushrooms-fresh-sliced 2 - 3 cups 2 - 3 min. closed Beef 1 - 1 ½ lbs. 15 - 20 min. open Bell Pepper-fresh-cored-seeded-sliced or diced 3 - 4 min. closed Beef Sliced Thin 8 oz. - 1 lbs 6 - 8 min. open New Potatoes-whole 8 - 10 min. closed Beef Sausage - fully cooked - 1 lbs. 3 - 4 min. closed New Potatoes-cut in half 6 - 8 min. closed Baked -Idaho 10 - 12 min. closed Fish ½ inch. - 1 inch. thick 6 - 8 min. open Sweet Potato 10 - 12 min. closed Large 1 lbs. 4 - 6 min. closed Yellow squash-sliced or diced 3 - 4 min. closed Medium Shrimp 1 lbs 3 - 4 min. closed -sliced or diced 3 - 4 min. closed Large 1 lbs 4 - 6 min. closed White Rice 1 ½ cups 12 - 15 min. closed Medium Scallops 1 lbs 3 - 4 min. closed Brown Rice 1 ½ cups 25 - 30 min. closed Clams - in shell 8 - 10 each 3 - 4 min. closed Couscous 1 cup 6 - 8 min. closed - in shell 8 - 10 each 3 - 4 min. closed Polenta 1 cup 8 - 10 min. closed Quinoa 1 cup 6 - 8 min. closed

1 2 CHEDDAR CHICKEN 3. Coat each piece of with egg then coat well with breading mixture. PREP TIME: 3 minutes TIME: 7 – 8 minutes SERVES: 4 4. Place each slice on rack in Microwave Roaster. 5. Place lid on Microwave Roaster with vent open and snap shut. 4 medium chicken breasts 6. Cook in microwave 4 - 5 minutes (check after 4 min. if eggplant is not done ¾ cup prepared barbecue sauce cook 1 min. more). 1 cup shredded sharp cheddar cheese 7. Remove from microwave, carefully remove lid. 8. Top each slice with sauce, Parmesan cheese and mozzarella cheese. 1. Place chicken breasts into a medium bowl. 9. Place lid back on Microwave Roaster with vent open and snap shut. 2. Add barbecue sauce and stir until chicken is well coated. 10. Cook in microwave 4 - 5 minutes. 3. Cover with plastic wrap and let marinate for 10 minutes. 11. Let stand for 1 min. *Very carefully, remove lid, remove eggplant with rubber 4. Place rack in Microwave Roaster, place chicken breasts on top of rack. spatula and serve. *Be cautious, contents will be hot! 5. Place lid onto, make sure vent is open, snap shut. *cooking times may vary depending on the wattage of microwave used 6. Cook in Microwave for 4 minutes. 7. Remove from Microwave, carefully remove lid, turn over chicken breasts brush with barbecue sauce, top each breast with cheese. JIFFY QUICK APPLE CRISP 8. Put lid back on unit, snap shut, vent open. PREP TIME: 5 minutes COOK TIME: 7 -8 minutes SERVES: 3 - 4 9. Cook in Microwave for 3 - 4 more minutes until chicken is done. 10. Let stand for 1 min. *Very carefully, remove lid, remove chicken breasts with tongs 5 cups sliced fresh or frozen (thawed) apples or rubber spatula and serve. *Be cautious, contents will be hot! ¾ cup brown sugar 1 tsp ground cinnamon *cooking times may vary depending on the wattage of microwave used ½ cup whole wheat or all-purpose flour ¾ cup quick cook rolled oats ROASTED EGGPLANT PARMESAN ½ cup soft PREP TIME: 4 minutes COOK TIME: 8 - 10 minutes SERVES: 2 1. In a small bowl mix the cinnamon and brown sugar together. 4 slices each, ½ thick of eggplant 2. Mix ¼ cup brown sugar mixture and flour together in small bowl. 1 large egg scrambled in medium bowl 3. In a large bowl combine apples, flour and brown sugar mixture gently 1 cup Panko bread crumbs in a medium bowl only until coated. 1 tsp Italian seasoning 4. Remove rack from Microwave Roaster. 1 tsp sea salt 5. Spread apple mixture evenly in bottom of unit. ¼ tsp hot pepper flakes (optional) 6. Mix oats and remaining sugar mixture together in medium bowl. ½ cup Parmesan cheese 7. Using a rubber spatula, spread softened butter onto of apple mixture. 1 cup shredded low fat mozzarella cheese 8. Sprinkle oats mixture evenly on top. 1 cup prepared marinara sauce 9. Place lid on Microwave Roaster with vent open and snap shut. 10. Cook in Microwave 7 - 8 minutes (check after 7 min. if apples are done, 1. Place rack into Microwave Roaster. if not cook 1 min. more). 2. Combine seasonings, salt and ¼ cup Parmesan cheese in bowl with Panko 11. Let stand for 1 min. *Very carefully, remove lid, remove eggplant with rubber bread crumbs. spatula and serve. *Be cautious, contents will be hot! *cooking times may vary depending on the wattage of microwave used 3 4 HOISIN ROAST CHICKEN 7. Let stand for 1 min. and serve *Use caution when , contents of the omelet will PREP TIME: 5 minutes COOK TIME: 25 - 30 minutes SERVES: 3 - 4 be very hot! *cooking times may vary depending on the wattage of microwave used 2 ½ - 3 lb. whole chicken ½ cup Hoisin sauce 4 cloves whole cloves garlic, peeled and crushed TERIYAKI SALMON WITH RED BEANS & RICE ½ whole lemon PREP TIME: 5 minutes COOK TIME: 18 minutes SERVES: 4 ½ cup chicken broth 1 tsp seasoning 1 lb. fresh or frozen (thawed) Salmon fillets cut into 4 equal 4 oz. pieces ½ cup Teriyaki sauce 1. Put broth in bottom of roasting pan, then put rack on top. 1 tsp olive oil 2. Sprinkle poultry seasonings, place garlic cloves & lemon inside cavity of chicken. 1 tsp Old Bay seasoning 3. Place chicken on roasting rack, then brush Hoisin Sauce all over the outside of chicken. ½ tsp sea salt 4. Place lid on Microwave Roaster with vent open and snap shut. 1 ½ cups long grain rice 5. Cook in microwave 25 – 30 minutes or until juices form chicken run clear (check ¾ cup canned red beans, drained and rinsed after 25 min. if chicken is not done cook 5 min. more or until done). 3 cups chicken broth 6. Let stand for 3 min. *Very carefully, remove lid, remove chicken with fork Pinch of cayenne pepper (optional) or tongs, place on a large plate or and serve. *Be cautious, contents will be hot! 1. Place salmon fillets into a medium bowl and combine gently with Teriyaki sauce until well coated with sauce. *cooking times may vary depending on the wattage of microwave used 2. Remove rack from Microwave Roasting pan. 3. Add rice, broth, seasonings, olive oil and red beans gently mix together. GARDEN QUICHE 4. Place roasting rack back in pan. PREP TIME: 3 minutes COOK TIME: 8 minutes SERVES: 4 - 6 5. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 10 minutes. 8 eggs scrambled with ½ cup half and half 6. Carefully remove Microwave Roaster from Microwave, carefully remove lid. ¾ cup low fat or no fat shredded Sharp Cheddar Cheese 7. Place salmon fillets in on roasting rack. ½ cup each broccoli flowerets, shredded carrots, red bell pepper, green bell pepper 8. Place lid on Microwave Roaster with vent open and snap shut. ¼ tsp hot pepper flakes 9. Microwave for 8 minutes or until fish flakes and is done (Carefully remove lid 1 teaspoon sea salt to check fish). Pinch black pepper 10. Let stand for 2 min. *Very carefully, remove lid, transfer salmon fillets to plates, then spoon portion of rice and beans on plate and serve. *Be cautious, contents 1. Remove rack from Roaster. will be hot. 2. Mix together in medium bowl, then add to bottom of Microwave Roaster. *cooking times may vary depending on the wattage of microwave used 3. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 2 minutes. 4. Carefully remove lid, add eggs, seasonings and sprinkle cheese on top. 5. Place lid on Microwave Roaster with vent open and snap shut. 6. Cook in microwave 6 - 8 minutes or until quiche is firm and done.

5 6 CHILI CHOCOLATE BROWNIES 1. Combine spices, pineapple, vinegar, sugar, soy sauce and pepper flakes in a PREP TIME: 8 minutes COOK TIME: 5 – 8 minutes SERVES: 4 - 6 medium bowl. 2. Place chops into bowl and combine gently until coated with pineapple mixture. 1 ½ cups unsweetened cocoa powder 6 oz. butter softened Remove rack from Microwave Roasting pan. 1 ½ cups whole wheat or all-purpose flour 2 tablespoons low fat sour cream 3. Add rice, broth, seasonings, olive oil and sea salt gently mix together. 1 ¾ cup granulated sugar cane 4 large eggs 4. Place roasting rack back in pan, Place lid on Microwave Roaster with vent open 1 tsp chili powder (optional) ½ cup semi-sweet chocolate chips and snap shut. Microwave for 10 minutes. Pinch nutmeg 1 tsp vanilla extract 5. Carefully remove Microwave Roaster from microwave. Carefully remove lid ½ tsp powder 6. Place pork chops in on roasting rack, top with some of the pineapple mixture. Place lid on Microwave Roaster with vent open and snap shut. 1. Place cocoa powder, flour, chili powder, nutmeg and baking powder in medium bowl 7. Microwave for 4 minutes. Carefully remove lid, turn pork chops over, put more and mix together. pineapple mixture on top, replace lid and cook for 4 minutes or until pork chops 2. Place eggs, sugar, vanilla extract, chocolate chips, sour cream and butter in large bowl are done (firm to the touch). and mix until combined. 8. Let stand for 2 min. *Very carefully, remove lid, transfer pork chops to plates, 3. Fold flour mixture into wet mixture only until combined. then spoon portion of rice on plate and serve. *Be cautious, contents will be hot. 4. Remove rack of bottom of Microwave Roaster then transfer mix into Roaster with a *cooking times may vary depending on the wattage of microwave used rubber spatula. 5. Let batter rest for 5 min. 6. Place lid on Microwave Roaster with vent open and snap shut. CHEESE PLEASE PREP TIME: 5 minutes COOK TIME: 6 minutes SERVES: 4 7. Microwave for 5 – 8 minutes or until a tooth pick comes out clean when placed in center of brownies. 1 lb. cooked, thin sliced 8. Let brownies stand for 2 min. Turn brownies onto a large plate, cut into squares 1 each green and red bell pepper, cored, seeded and cut into half inch strips and serve. ½ large yellow onion, peeled and sliced ½ inch thick 1 *cooking times may vary depending on the wattage of microwave used /3 cup prepared steak sauce 1 cup shredded low fat or no fat sharp Cheddar cheese 4 each – 6-inch whole grain sub rolls, sliced open long ways and toasted SWEET & SOUR PORK CHOPS PREP TIME: 3 minutes COOK TIME: 18 minutes SERVES: 4 1. Place beef and steak sauce in a medium bowl and stir until well coated with sauce. 2. Mix peppers and onion together, place in bottom of Roaster. 1 lb. center cut pork chops cut ¼ cup naturally brewed, low sodium 3. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 3 minutes. 1-inch-thick, should be 4 chops soy sauce 4. Carefully remove lid, place roasting rack into Roaster, spread beef out onto roasting Pinch Chinese five spice powder Pinch hot pepper flakes (optional) rack, top with shredded cheese. 1 cup crushed pineapple 1 ½ cups jasmine or long grain rice 5. Put lid onto Roaster with vent open and snap shut. Microwave 2 - 3 minutes or until 3 tablespoon cider vinegar 3 cups low sodium chicken broth beef is hot and cheese is melted. 3 tablespoons granulated sugar cane 1 tablespoon olive oil *Very carefully, remove lid, using a fork or tongs place meat, cheese on to sub rolls 1 tsp sea salt and top with onions/peppers. 6. Let stand for 1 min. then serve. *Be cautious, meat, cheese, peppers and onions will be hot. 7 *cooking times may vary depending on the wattage of microwave used 8 KANSAS CITY SALISBURY STEAK 1. Cook and cool ground beef or turkey. 2. Drain off fat in bottom of Roaster. WITH MUSHROOM 3. Place 2 each corn tortillas in the bottom of the Microwave Roast. PREP TIME: 8 minutes COOK TIME: 6 - 8 minutes SERVES: 4 1 4. Spread ½ on top, then ½ of the beans, /3 of the cheese 1 1 lb. lean ground beef or ground turkey 2 tbl prepared hickory barbecue sauce and /3 of the salsa. ½ cup bread crumbs 1 can mushroom soup 5. Place 2 tortillas on top then repeat last step. 1 large egg beaten 1 can low sodium beef broth 6. Place last 2 tortillas’ on top the top the tortilla’s then spread remaining salsa on ¼ yellow onion, peeled and fine dice 1 small can sliced mushrooms drained the tortilla’s and top with remaining cheese. ½ granulated garlic 7. Place cover with vent open and snap on Microwave Roaster. Microwave 4 - 6 minutes or until Tex Mex Lasagna is heated through and cheese is melted. 1. Place ground beef or turkey in medium bowl, mix with bread crumbs, egg, onion, 8. Let stand for 2 min. *Very carefully, remove lid and serve. garlic and barbecue sauce then form into 4 equal size patties. *Be cautious filling will be hot. 2. Place patties on rack in Microwave Roaster, place cover with vent open and snap on. *cooking times may vary depending on the wattage of microwave used Microwave for 3 minutes. 3. In a medium bowl, whisk mushroom soup, mushrooms and broth together and reserve 4. Carefully remove lid, place patties on a plate and remove rack, pour off fat into a metal BUFFALO CHICKEN WINGS container for disposal. PREP TIME: 3 minutes COOK TIME: 15 - 18 minutes SERVES: 4 - 6 5. Add mushroom mixture to bottom on Microwave Roaster, add rack, turn over and place back on rack. 2 ½ - 3 lbs. chicken wings fresh or frozen (thawed) 6. Place cover with vent open and snap on Microwave Roaster. Microwave 3 - 4 minutes 2 tablespoon Creole seasoning longer or until Salisbury Steaks are done. ½ cup butter melted 7. Let stand for 1 min. *Very carefully, remove lid, transfer steaks to warm plate, ½ cup Frank Red hot or Buffalo Wing Sauce stir gravy with a plastic, heat proof spoon. Serve Salisbury Steaks with spoon 2 cups celery sticks full of mushroom gravy and serve. *Be cautious, Salisbury Steaks and gravy will be hot. ¾ cup low fat Ranch Dressing *cooking times may vary depending on the wattage of microwave used 1. Place Roasting Rack into Microwave Roaster. 2. Place chicken wings on roasting rack, stand then straight up, sort of shingling them. TEX MEX LASAGNA 3. Sprinkle on Creole seasonings on chicken wings. PREP TIME: 8 minutes COOK TIME: 4 - 6 minutes – 30 seconds SERVES: 3 - 4 4. Place cover with vent open and snap on Microwave Roaster. Microwave 15 - 18 minutes longer or until chicken wings are cooked through. 1 lbs. lean ground beef or turkey, combined with 2 tsp. chili powder cooked 5. While wings are cooking, place whisk together melted butter and wing sauce (microwave 6 – 8 minutes in bottom of Roaster with lid on, vent open) cool and reserve in a large bowl. 1 cup canned black beans, drained 6. When wings are done, carefully remove lid and transfer wings to bowl with 1 ½ cups mild salsa (room temperature) separated into 3 portions butter/sauce with tongs, gently toss wings in sauce until well coated; serve with 2 tsp. chili powder celery stick and ranch dressing *Be cautious wings will be hot. 1 ½ cups low or no fat finely shredded Tex Mex cheese separated into 3 portions *cooking times may vary depending on the wattage of microwave used 6 each 6-inch corn tortillas

9 10 CHICKEN BURRITO BAKE 1. Cut chicken breasts into approx. 1 inch pieces and place into a medium bowl. PREP TIME: 3 minutes COOK TIME: 7 – 8 minutes SERVES: 4 2. Add mole sauce, peppers, garlic, onions and stir until chicken is well coated. 3. Cover with plastic wrap and reserve. 4 medium chicken breasts 4. Remove rack from Microwave Roaster, place quinoa, broth, salt and oil in bottom ¾ cup mild prepared salsa or Roaster and stir. 1 cup shredded low fat Mexican shredded cheese 5. Place lid onto, make sure vent is open, snap shut. Cook in microwave for 4 minutes. 1 large whole wheat flour tortilla 6. Remove from microwave, carefully remove lid, place rack into bottom of Roaster tortilla chips on top of quinoa then place chicken mixture onto rack spread out evenly. 7. Put lid back on unit, snap shut, vent open. 1. Cut chicken breasts into approx. 1 inch pieces and place into a medium bowl. 8. Cook in microwave for 4 – 6 more minutes until chicken is done. 2. Add salsa and stir until chicken is well coated. 9. Let stand for 1 min. *Very carefully, remove lid, carefully remove chicken with 3. Cover with plastic wrap and let marinate for 10 minutes. tongs or rubber spatula place in a heat proof bowl. Gently fold chicken mixture into 4. Place rack in Microwave Roaster, place chicken mixture on top of rack. Quinoa and serve. *Be cautious, contents will be hot! 5. Place lid onto, make sure vent is open, snap shut. Cook in Microwave for 2 minutes. *cooking times may vary depending on the wattage of microwave used 6. Remove from Microwave, carefully remove lid, place chicken into a heat proof bowl and reserve. CHICKEN WITH OLIVES, TOMATOES AND GARLIC 7. Place ½ of the tortilla on the bottom of pan. Then top with half the chicken mixture, PREP TIME: 4 minutes COOK TIME: 8 – 10 minutes SERVES: 3 - 4 then half the cheese, then other half of the tortilla, repeat with remaining chicken and cheese. 6 boneless skinless chicken thighs 8. Put lid back on unit, snap shut, vent open. 2 cups canned diced tomatoes drained 9. Cook in microwave for 3 - 4 more minutes until chicken is done and cheese is melted. 2 cloves garlic peeled and minced 10. Let stand for 1 min. *Very carefully, remove lid, remove chicken breasts with tongs 1 green bell pepper, cored, seeded cut medium dice (approx.) or rubber spatula and serve. *Be cautious, contents will be hot! Serve with tortilla chips. ½ cup yellow onion peeled cut medium dice (approx.) *cooking times may vary depending on the wattage of microwave used ¾ cup each sliced green olives and sliced black olives 2 tablespoons extra virgin olive oil ½ tsp sea salt MOLE CHICKEN, QUINOA AND VEGETABLES ¼ tsp hot pepper flakes PREP TIME: 4 minutes COOK TIME: 8 - 10 minutes SERVES: 2 - 3 ½ tsp. ground cumin

1 cup quinoa 1. Place all vegetables, olive oil and seasonings in bottom of roasting pan and gently stir. 1 ¾ cups or low sodium all natural chicken broth 2. Place rack on top of mixture then place chick thighs on rack evenly spread out on rack. ½ cup prepared Mole sauce 3. Place lid onto, make sure vent is open, snap shut. Cook in microwave for 4 minutes. 2 each chicken boneless breasts and thighs (no skin) cut into approx. 1 pieces 4. Remove from microwave, carefully remove lid, remove chicken with tongs into a 1 each red & green bell pepper, cored, seeded and cut approx. ½ inch pieces heat proof bowl, remove roasting rack. ½ cup yellow onion small dice 5. Place chicken thighs on top of olive mixture. Put lid back on unit, snap shut, vent open. 1 clove garlic small dice 6. Cook in microwave for 4 – 6 more minutes or until chicken is done. 1 tsp sea salt 7. Let stand for 1 min. *Very carefully, remove lid and serve. 1 tsp olive oil *Be cautious, contents will be hot! 11 *cooking times may vary depending on the wattage of microwave used 12 ROASTED CHICKEN WITH 1. Remove rack from Roaster. 2. Mix onion, garlic, broth and Chipotle Barbecue sauce together in medium bowl, NEW POTATOES & CARROTS then add to bottom of Microwave Roaster. PREP TIME: 5 minutes COOK TIME: 7 – 9 minutes SERVES: 2 - 3 3. Place brisket on top of mixture. 2 ½ - 3 lb. whole chicken 4. Place lid on Microwave Roaster with vent open and snap shut. Microwave 4 cloves whole cloves garlic, peeled and crushed for 25 minutes. ½ cup chicken broth 5. Carefully remove lid, using a meat fork or tongs, gently turn brisket over. 1 tablespoon poultry seasoning and 1 tsp chili powder mixed together in a small bowl 6. Place lid on Microwave Roaster with vent open and snap shut. 2 cups washed and cut in half new potatoes 7. Cook in microwave 20 - 25 minutes or until brisket is fork tender. 1 ½ cups baby carrots 8. Let stand for 3 min., place on cutting board, slice and serve. olive oil spray *Use caution when eating, contents of the omelet will be Very hot! 1 tsp sea salt *cooking times may vary depending on the wattage of microwave used

1. Put broth in bottom of roasting pan, add , potatoes then sprinkle with sea salt. MEAT BALLS & SHELLS Place roasting rack on top of vegetables. PREP TIME: 5 minutes COOK TIME: 8 -10 minutes SERVES: 4 2. Rinse and pat dry chicken. Place on a cutting board, spray both sides of chicken with olive oil spray. 1 lb. lean ground beef ½ small onion, peeled and 3. Sprinkle seasonings on outside and inside of chicken, place garlic cloves inside ¾ cup fresh whole wheat bread crumbs cut small dice (approx.) cavity of chicken. Place chicken on roasting rack. ( up 4 slices of whole wheat bread 1 tsp sea salt 4. Place lid on Microwave Roaster with vent open and snap shut. pulse in a blender) ¼ tsp hot pepper flakes 5. Cook in microwave 25 – 30 minutes or until juices form chicken run clear 1 large egg 3 cups cooked shells (check after 25 min. if chicken is not done cook 5 min. more or until done). 1 tsp Italian Seasonings 1 ¼ cup marinara sauce 6. Let stand for 3 min. *Very carefully, remove lid, remove chicken with meat fork ¼ cup ketchup ½ cup Parmesan cheese or tongs, place on a large plate or platter, transfer vegetables to a heat proof bowl 1 clove garlic minced using a slotted spoon, carve chicken and serve. *Be cautious, contents will be hot! 1. Combine all ingredients; except pasta, sauce and Parmesan cheese in large bowl. *cooking times may vary depending on the wattage of microwave used 2. Mix well, then form into medium sized meat balls, place on rack inside of roasting pan. 3. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 4 minutes. 4. Carefully remove lid and transfer meatballs into large a heat proof bowl. CHIPOTLE BRISKET BEEF Carefully pour off ¾ of the pan juices and fat from the bottom of the microwave pan. PREP TIME: 3 minutes COOK TIME: 45 - 50 minutes SERVES: 4 5. Add the sauce, shells to bowl with the meat balls and gently mix them only until combined. 3 lbs. beef brisket 6. Gently add mixture back bottom pan of the Roaster pan spreading evenly in the pan. 1 medium onion peeled, cut in half and sliced ½ inch thick (approx.) 7. Top evenly with Parmesan cheese. 2 cloves garlic minced 8. Place lid on Microwave Roaster with vent open and snap shut. ¾ cup low sodium beef broth 9. Microwave for 4 - 5 minutes or until meatballs are cooked through. ¾ cup prepared Chipotle barbecue sauce 10. Let stand for 2 min. *Very carefully, remove lid, and serve. *Be cautious, contents will be hot.

13 *cooking times may vary depending on the wattage of microwave used 14 SUN DRIED TOMATO MEAT LOAF 1. Combine beans, tomatoes, ketchup, mustard, Worcestershire sauce and seasoning PREP TIME: 8 minutes COOK TIME: 10 - 15 minutes SERVES: 3 - 4 in a medium bowl. Removing roasting rack from the roasting pan. Add bean mixture to roasting pan. 1 ½ lb. lean ground beef 2. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 3 minutes. 1 cup fresh whole wheat bread crumbs (break up 4 slices 3. Carefully remove Microwave Roaster from microwave. Carefully remove lid. of whole wheat bread pulse in a blender) 4. Place roasting rack on top of bean mixture. Place hot dogs on roasting rack. 2 large egg Place lid on Microwave Roaster with vent open and snap shut. 1 ½ tsp Creole seasonings 5. Microwave for 3 - 4 minutes or until hot dogs are hot and turkey is crisp. ¾ cup sun dried tomatoes, drained and rough chopped Carefully remove lid, transfer dogs to warm plate, serve beans into heat proof bowl’s. ¼ cup ketchup *Be cautious, contents will be hot. 1 tablespoon yellow mustard *cooking times may vary depending on the wattage of microwave used 2 cloves garlic minced ½ small onion, peeled and cut small dice (approx.) ¼ tsp hot pepper flakes BARBECUE SHRIMP ketchup PREP TIME: 5 minutes COOK TIME: 6 minutes SERVES: 3 - 4

1. Combine all ingredients in a large bowl, mix with your “washed” hands until 1 lb. raw peeled and deveined medium shrimp combined well. 8 - 10 each 8-inch-long wooden skewers 2. Form into a large ball place on rack inside of roasting pan, form a rectangle or loaf. 1 each green and red bell pepper, cored, seeded and cut approx. into 1 – 2 inch pieces 3. Using ketchup bottle, stream a criss cross of ketchup on top of loaf. 1 large yellow onion, peeled and cut approx. into 1 – 2 inch pieces 4. Place lid on Microwave Roaster with vent open and snap shut. ½ cup prepared Honey Barbecue sauce 5. Microwave for 10 - 15 minutes or until meat loaf is cooked through (check at 10 min.). 6. Let stand for 2 min. *Very carefully, remove lid and transfer meatloaf onto a heat 1. Place shrimp and barbecue sauce in a medium bowl and stir until well coated proof serving platter or large plate, cut into slices about 1 – 2 inches thick and serve. with sauce. *Be cautious, meatloaf will be hot. 2. Alternating ingredients, place a shrimp then pepper then shrimp then onion and so on for 4 – 6 spring total per , reserve them on a large plate until *cooking times may vary depending on the wattage of microwave used all ingredient are on skewers. 3. Place half the skewers in one layer on the roasting rack, place in bottom of Roaster. 4. Place lid on Microwave Roaster with vent open and snap shut. Microwave for TURKEY BACON DOGS with RANCHERO BEANS 3 – 4 minutes or until shrimp are cooked through. PREP TIME: 4 minutes COOK TIME: 6 - 7 minutes SERVES: 4 - 6 *Carefully remove lid, remove shrimp skewers place on plate and keep warm 8 each all-beef kosher hot dogs 1 tsp Worcestershire sauce 5. Place the other half of the skewers in one layer on the roasting rack, place in 1 lb. turkey bacon 1 tsp taco seasoning bottom of Roaster. 2 – 8 oz., cans pinto beans whole grain or sourdough hot dog’s buns 6. Place lid on Microwave Roaster with vent open and snap shut, Microwave for ¾ cup mild salsa Suggested condiments - mild salsa, 3 – 4 minutes or until shrimp are cooked through. ½ cup ketchup guacamole, low fat mayonnaise 7. *Carefully remove lid, remove shrimp skewers place on plate and keep warm. 1 tsp yellow mustard *Be cautious, skewers will be hot. *cooking times may vary depending on the wattage of microwave used 15 16 SALMON LETTUCE WRAPS 1. Place Steaks onto roasting rack and cover with mushrooms. Place cover with PREP TIME: 4 minutes COOK TIME: 4 - 6 minutes SERVES: 3 – 4 vent open and snap on Microwave Roaster. Microwave 3 – 4 minutes or until tuna is cooked through. 1 lb. fresh or frozen (thawed) skinless boneless 2. *Very carefully, remove lid, transfer tuna steaks and mushrooms onto a heat salmon fillets cut into equal fillets proof plate. Let cool slightly. Then break tuna into pieces using your clean hands 1 - 2 heads fresh bib lettuce and reserve. ½ cup low sodium soy sauce 3. In a large mixing bowl combine cottage, Parmesan cheeses, eggs, bread crumbs, 1 tablespoon olive oil seasoning and mix well. 1 tsp. lime juice 4. Fold into cheese mixture noodles then gently fold in tuna and mushrooms. Pinch of cayenne pepper (optional) 5. Remove Roasting Rack from the Roasting pan. Transfer mixture to 1 cup fresh pico de gallo bottom of Roasting Pan, spread out evenly. ½ cups prepared cole slaw 6. Place cover with vent open and snap on Microwave Roaster. Microwave 3 - 4 minutes or until casserole is heated through and cheese is melted 1. In a medium bowl, whisk together soy sauce, olive oil, lime juice and pepper. 7. Let stand for 2 min. *Very carefully, remove lid and serve. 2. Place salmon fillets on roasting rack in roasting pan, brush well with soy sauce mixture. *Be cautious filling will be hot. 3. Place lid on Microwave Roaster with vent open and snap shut. Microwave for *cooking times may vary depending on the wattage of microwave used 4 - 6 minutes or until salmon is cooked through. 4. Let stand for 1 min. *Very carefully, remove lid, transfer salmon to warm plate. Using a serrated knife, cut salmon into 1 inch slices. BLACK BEAN CHILI STUFFED PEPPERS PREP TIME: 5 minutes COOK TIME: 7 - 9 minutes SERVES: 4 - 6 5. For serving *let salmon cool slightly, then using tongs, place a slice of salmon into a lettuce leaf, top with a little cole claw and pico de gallo and enjoy! 3 each large green peppers, tops cut offer cored and reserve *cooking times may vary depending on the wattage of microwave used 2 – 8 oz. black beans drained ¾ cup frozen kernel corn thawed 1 – 8 oz. can diced tomatoes, drained TUNA, TOMATO, MUSHROOM CASSEROLE 4 slices turkey bacon cooked, cooled and crumbled (optional) PREP TIME: 8 minutes COOK TIME: 6 - 8 minutes SERVES: 3 - 4 2 tablespoons corn ½ medium onion peeled, cored and cut fine dice (approx.) 8 oz. fresh or frozen (thawed) tuna steaks 2 cloves garlic minced 1 cup sliced fresh mushrooms 1 tsp ground cumin 3 ½ cups cooked and cooled whole wheat or regular egg noodles ½ tsp ground black pepper ¾ cup low fat cottage cheese 1 tsp sea salt ½ cup shredded Parmesan cheese ¼ tsp red pepper flakes 2 large eggs beaten 1 cup low fat shredded Cheddar cheese ¾ cup whole wheat bread crumbs ½ tsp dry dill weed 1. Place beans, corn, corn meal, tomatoes, turkey bacon, onion, garlic and seasoning 1 tsp sea salt in medium mixing bowl, mix well and reserve. ¼ tsp red pepper flakes (optional) 2. Remove roasting rack from roasting pan, place peppers in bottom or roasting pan with 2 tablespoons of water. Place cover with vent open and snap on Microwave 17 Roaster. Microwave 2 minutes. 18 3. Carefully remove lid. Spoon bean mixture ¾ full with each pepper, then top with FETA, SPINACH, ARTICHOKE DIP Cheddar cheese. Place cover with vent open and snap on Microwave Roaster. PREP TIME: 5 minutes COOK TIME: 6 - 8 minutes SERVES: 4 Microwave 4 - 6 minutes or until filling is hot and cheese is bubbling. 4. Let stand for 2 min. *Very carefully, remove lid and serve. 1 jar (6 ounces) marinated artichoke hearts, drained and rough chopped *Be cautious peppers & filling will be hot. 1 package frozen spinach (8 -10 oz.), thawed and water squeezed out of spinach 1 /3 cup mayonnaise *cooking times may vary depending on the wattage of microwave used cup sour cream ½ cup low fat cream cheese softened ROASTED VEGETABLE TACO’S 1 small garlic clove, peeled and minced PREP TIME: 6 minutes COOK TIME: 4 - 6 minutes SERVES: 4 ¾ cup Feta cheese crumbled Pinch ground cayenne pepper ½ each green and red bell pepper, seeded, cored and cut medium dice (approx.) Pinch ground nutmeg ½ cup zucchini cut medium dice (approx.) white corn tortilla chips ½ cup summer squash cut medium dice (approx.) ½ small onion cut medium dice (approx.) 1. Mix all ingredients well, except chips, in a large bowl and reserve. ½ cup fresh or frozen (thawed) kernel corn 2. Remove Roasting Rack from Microwave Roaster. ½ cherry tomatoes, sliced in half 3. Transfer spinach mixture into Roaster Pan with a rubber Spatula and distribute 1 cloves garlic, minced evenly in pan. 1 tsp taco seasoning 4. Place cover with vent open on Microwave Roaster and snap on. Microwave for 1 tablespoon low sodium soy sauce 6 - 8 minutes or until ingredients are heated through and mixture is bubbling. 4 – 6 whole grain tortilla’s 5. Let stand for 1 min. *Very carefully, remove lid, let cool slightly and serve with ½ cup prepared pico de gallo chips. *Be Very cautious, dip will be hot. ½ cup prepared guacamole pan spray *cooking times may vary depending on the wattage of microwave used

1. Place all vegetables in bowl, spray with pan spray, toss with taco seasoning and soy sauce. CARIBBEAN PEAS & RICE 2. Place all vegetables on Roasting Rack in Microwave Roaster, place cover with PREP TIME: 3 minutes COOK TIME: 12 - 15 minutes SERVES: 4 vent open and snap on. Microwave for 4 - 6 minutes or until vegetables are cook through. 1 ½ Jasmine or Basmati rice (rinsed and drained) 3. Let stand for 1 min. *Very carefully, remove lid, transfer vegetables to a heat proof 2 ½ cups low sodium vegetable or chicken broth bowl and serve. For Serving: Place some vegetable mixture in a tortilla, then top 1 cup frozen peas with Pico De Gallo and Guacamole. *Be cautious vegetables will be hot. 1 tsp Jerk seasoning *cooking times may vary depending on the wattage of microwave used 3 tablespoons coconut or olive oil 1 tsp sea salt

1. Rinse rice in small bowl (put bowl in sink with rice, run water on this gently until is clear, drain rice in a fine strainer). 2. Remove roasting rack, add all ingredients to Roasting pan and stir. 19 20 3. Place cover with vent closed on Microwave Roaster and snap on. Microwave for 1. In a large bowl mix eggs, vanilla, sugar and oil together and reserve. 12 - 15 minutes or until rice is done. 2. In medium bowl combine couscous baking powder and chocolate chips. 4. Let stand for 1 min. *Very carefully, remove lid, gently stir rice then serve. 3. Add dry mixture to wet mixture until combine. *Be cautious, rice will be hot. 4. Remove roasting rack from Microwave Roaster. Using a rubber spatula, transfer *cooking times may vary depending on the wattage of microwave used batter to bottom Roasting pan. Let batter rest for 5 min. 5. Place cover with vent open and snap on Microwave Roaster. Microwave 6 - 8 minutes or until cake is done (insert toothpick in center, should come POLENTA WITH PORTABELLA MUSHROOMS out clean when done). PREP TIME: 4 minutes COOK TIME: 5 - 6 minutes SERVES: 2 - 4 6. Let stand for 1 min. *Very carefully, remove lid, let cool. When cool cut into squares and serve. ¾ cup corn meal 3 cups low sodium vegetable broth or chicken broth *cooking times may vary depending on the wattage of microwave used ¾ cup Portabella mushrooms sliced ½ thick, then cut into ½ inch pieces (approx.) ½ tsp sea salt ¼ tsp hot pepper flakes S'MORE BROWNIE PLEASE 2 tablespoons extra virgin olive oil PREP TIME: 5 minutes COOK TIME: 4 - 6 minutes SERVES: 4 - 6

1 1. Remove roasting rack, add all ingredients to Roasting pan and stir. 1 /3 cups whole grain self-rising flour or regular self-rising flour 2. Place cover with vent closed on Microwave Roaster and snap on. ¾ cup granulated sugar cane or brown sugar 1 Microwave for 3 minutes. /3 cup mini chocolate chips 3. Carefully remove lid, stir mixture, place cover back on Microwave Roaster ¼ cup Dutch cocoa powder and snap on. Microwave for 2 -3 more minutes. ¼ cup vegetable oil 1 4. Let stand for 1 min. *Very carefully, remove lid, gently stir polenta then serve. 1 /3 cup low fat milk, almond milk or rice milk Or… let polenta cool in the freezer for 15 min. then remove, cut into equal squares 1 large egg scrambled and grill on medium heat 3 minute per side then serve. *Be cautious, polenta will be hot. 2 graham crackers crumbled 8 large marshmallows cut in half *cooking times may vary depending on the wattage of microwave used pan spray

CHOCOLATE CHIP COUSCOUS CAKE 1. Remove Microwave rack from Roaster, the lightly spray interior of Roaster pan PREP TIME: 8 minutes COOK TIME: 6 - 8 minutes SERVES: 4 with pan spray. 2. Place all ingredients dry ingredients into large bowl and mix until combined, then 1 1 /3 cup couscous whisk in all the liquid ingredients only until combined. 4 eggs scrambled 3. Transfer batter to Roasting pan, use a rubber spatula to get all the batter out of 1 ½ tsp baking powder the mixing bowl. ½ cup mini chocolate chips 4. Let batter rest for 5 minutes. ½ tsp real vanilla extract 5. Place cover with vent open and snap on Microwave Roaster. Cook in microwave 1 tablespoon coconut or olive oil for 3 – 4 minutes, insert a toothpick in center, if it comes out clean, brownies are ½ cup granulated sugar cane juice or date sugar done, if not, return to microwave and cook for an additional 30 seconds. 6. Carefully remove lid. Place graham crackers evenly on top of brownie, place 21 22 marshmallows on top in an even layer. Filling 7. Place cover with vent open and snap on Microwave Roaster. Cook in microwave 1. Beat sugar, lemon zest, eggs, and lemon juice together. for 30 seconds or until marshmallows are melted. 2. Beat in flour, baking powder and salt and continue beating for 2 – 3 minutes. 8. Let stand 2 min. and cool slightly then serve. *Be Very cautious, chocolate chips 3. Pour the filling over the crust and microwave for 2 – 3 minutes. Check the filling. inside, marshmallows on top will be very hot! It should be set and Jell-O like. If it hasn't set, microwave for an additional 30 seconds *cooking times may vary depending on the wattage of microwave used to 1 minute. 4. Let the lemon squares cool then refrigerate for 1 hour or put in freezer for 30 minutes or until firm. GLUTEN FREE DEEP SOUTH LEMON BARS 5. Cut into squares, dust with granulated cane juice or date sugar. Keep refrigerated. PREP TIME: 10 minutes COOK TIME: 6 - 8 minutes SERVES: 4 - 6 *cooking times may vary depending on the wattage of microwave used Crust 1 cup Gluten free flour PEACHES & CREAM CAKE 3 tablespoons granulated sugar cane juice can or date sugar PREP TIME: 5 minutes COOK TIME: 3 - 5 minutes SERVES: 4 1 tablespoons zest (zest from 1 lemon) 3 tablespoons organic or regular coconut oil at room temperature or chilled slightly 1 cup fresh (pit removed) or frozen thawed peaches cut into ½ inch pieces (approx.) 3 tablespoons melted butter 1 ½ cups whole grain or regular buttermilk pancake mix ½ cup granulated cane juice or date sugar Filling ¼ tsp sea salt ¾ cup granulated sugar can juice can or date sugar 2 tablespoons unsalted butter (soft) 2 tablespoons lemon zest chopped fine 3 tablespoons low fat sour cream 3 large eggs, room temperature 2 large eggs 1 /3 cup fresh lemon juice ¼ cup low fat milk or almond milk 1 tablespoon Gluten free flour 2 teaspoons pure vanilla extract ½ tsp baking powder pan spray ¼ tsp sea salt pan spray 1. Place all “dry” ingredients into a medium bowl. 2. In a large bowl whisk all other ingredients together. Then slowly mix in dry 1. Lightly spray bottom of Roaster with pan spray. ingredients. Fold in peaches. 3. Use Pan Spray lightly in bottom Roaster Pan. Using a rubber spatula transfer batter Crust to the bottom Roaster Pan. 1. Whisk flour, sugar and lemon zest together 4. Let batter rest for 5 min. 2. Stir in coconut oil & butter until combined for the crust 5. Place cover with vent open and snap on. Microwave for 3 - 4 minutes or until batter 3. Press the crust into bottom of roasting pan, let crust rest for 10 min. is set, firm to the touch and a toothpick placed in center of cake push in then pulled 4. Place cover with vent open and snap on Microwave Roaster. Microwave out comes out clean, if not, return to microwave and cook for an additional 30 seconds. for 2 minutes. Check to make sure the crust is firm. If not, heat for an additional 6. Let stand for 2 min. *Very carefully, remove lid, let cake cool then cut into squares 30 seconds – 1 minute. with a plastic knife and serve. *Be cautious, filling may be hot. 5. Let cool slightly and reserve. *cooking times may vary depending on the wattage of microwave used

23