Fast Microwave Meals for the Men Who Don't Have Time to Cook - UK-Muscle Body Building Community

Peg · 30-07-2006, 11:44 PM

Beef Tenderloin
utensils needed:
9 inch browning dish with lid
2 C measure cup

Cooking time: 12 minutes
Serves 4 (well, maybe only 1 of you big boys!!)

1 pound beef tenderolin, cut in chunks
1 Tbsp vegetable oil
1/2 large green bell pepper
1/2 C onion, cut in chunks
1/2 C celery, cut in 1/4 inch slices
1 8.5 oz. can water chestnuts, sliced
1 10.5 oz can beef consomme, undiluted 1/2 can
1/2 tsp garlic powder

Sauce:
remaining consomme 5 oz
2 TBS cornstarch
2 Tbs honey
2 tsp red wine
1 tsp salt

Preheat empty browning dish on high 5 minutes. Add oil and beef chunks. Quickly sear meat turning and rearranging with a wooden spoon. Some peices may still be pink.

Stir in bell pepper, onion, celery and water chestnuts.
Pour 3/4 C. consomme and garlic powd over mixture.
Cover and microwave on High 5 minutes
Stirring once. Do not over cook meat.

Place cornstarch in 2 C measure and pour remaining consomme in slowly to blend. Add honey, wine, and salt. Microwave on High 2 minutes stirring at 30 second intervals. Spread sauce over meat and vegetable mixture.
Serve at once with the side dish of your choice.

Peg · 31-07-2006, 07:42 AM

Big Easy Chicken Creole
Source: Houston Chronicle from Free Recipes

1/2 cup chopped onion
1/2 cup chopped green bell pepper
4 skinless split bone-in chicken breasts (about 2 1/2 pounds)
1 1/2 teaspoons Creole seasoning (see note)
Salt to taste
1 (14 1/2 ounce) can Mexican style tomatoes
2 tablespoons minced fresh parsley

Place onion and bell pepper in a 2-cup glass measure; cover with vented plastic wrap. Microwave on high 4 minutes; set aside.

With a sharp knife, make 3 or 4 parallel slashes in each piece of chicken. Rub with Creole Seasoning and salt, spreading seasonings into slashes. Place chicken, meat side down, in a 2-quart rectangular glass dish. Cover with wax paper and microwave on HIGH 5 minutes.

Turn chicken pieces over, re-cover and microwave on high for 5 minutes. Stir onions into tomato mixture and pour over chicken; re-cover. Microwave on HIGH 5 minutes or until an instant-read thermometer inserted in thickest part of breast registers 170 degrees F.

Sprinkle with parsley.

Serve with mixed steamed vegetables.

Makes 4 servings, each:
calories- 189
protein - 31g
fat - 3g
carbs - 12g

NOTE: To make your own Creole seasoning, combine 1/2 teaspoon each: salt; ground white, red and black peppers; paprika; and dried thyme, basil and oregano leaves. Measure 1 /2 teaspoons and save remainder for future use.

30-07-2006, 11:44 PM	#1 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Fast Microwave Meals for the Men Who Don't Have Time to Cook Beef Tenderloin utensils needed: 9 inch browning dish with lid 2 C measure cup Cooking time: 12 minutes Serves 4 (well, maybe only 1 of you big boys!!) 1 pound beef tenderolin, cut in chunks 1 Tbsp vegetable oil 1/2 large green bell pepper 1/2 C onion, cut in chunks 1/2 C celery, cut in 1/4 inch slices 1 8.5 oz. can water chestnuts, sliced 1 10.5 oz can beef consomme, undiluted 1/2 can 1/2 tsp garlic powder Sauce: remaining consomme 5 oz 2 TBS cornstarch 2 Tbs honey 2 tsp red wine 1 tsp salt Preheat empty browning dish on high 5 minutes. Add oil and beef chunks. Quickly sear meat turning and rearranging with a wooden spoon. Some peices may still be pink. Stir in bell pepper, onion, celery and water chestnuts. Pour 3/4 C. consomme and garlic powd over mixture. Cover and microwave on High 5 minutes Stirring once. Do not over cook meat. Place cornstarch in 2 C measure and pour remaining consomme in slowly to blend. Add honey, wine, and salt. Microwave on High 2 minutes stirring at 30 second intervals. Spread sauce over meat and vegetable mixture. Serve at once with the side dish of your choice. __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight." Last edited by Peg; 30-07-2006 at 11:54 PM.

31-07-2006, 07:42 AM	#2 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Big Easy Chicken Creole Source: Houston Chronicle from Free Recipes 1/2 cup chopped onion 1/2 cup chopped green bell pepper 4 skinless split bone-in chicken breasts (about 2 1/2 pounds) 1 1/2 teaspoons Creole seasoning (see note) Salt to taste 1 (14 1/2 ounce) can Mexican style tomatoes 2 tablespoons minced fresh parsley Place onion and bell pepper in a 2-cup glass measure; cover with vented plastic wrap. Microwave on high 4 minutes; set aside. With a sharp knife, make 3 or 4 parallel slashes in each piece of chicken. Rub with Creole Seasoning and salt, spreading seasonings into slashes. Place chicken, meat side down, in a 2-quart rectangular glass dish. Cover with wax paper and microwave on HIGH 5 minutes. Turn chicken pieces over, re-cover and microwave on high for 5 minutes. Stir onions into tomato mixture and pour over chicken; re-cover. Microwave on HIGH 5 minutes or until an instant-read thermometer inserted in thickest part of breast registers 170 degrees F. Sprinkle with parsley. Serve with mixed steamed vegetables. Makes 4 servings, each: calories- 189 protein - 31g fat - 3g carbs - 12g NOTE: To make your own Creole seasoning, combine 1/2 teaspoon each: salt; ground white, red and black peppers; paprika; and dried thyme, basil and oregano leaves. Measure 1 /2 teaspoons and save remainder for future use. __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight." Last edited by Peg; 31-07-2006 at 07:58 AM.