Master of the microwave (+recipes)

Home cooks in the United States were first introduced to the convenience of microwave cooking over 50 years ago. New Zealand followed in the late 1970s. In the 80s I wrote three books on microwave cooking and gave classes up and down the country. Microwaving was a totally new way of cooking but few ovens came with recipe books. I felt very nervous the other day when a friend said he was still using my first book. Microwave ovens have improved dramatically in the last 30 years making the cooking times specified in the book redundant. I relaxed once I was told he was also using the same microwave.
Both the power levels and the way in which microwaves are distributed in ovens have changed. Most microwaves are 1000 to 1200 watts compared to the 600-watt ovens of yesteryear. Some microwave ovens have grills for browning food. Others are combination conventional/microwave ovens. Many have sensor cooking - the oven will stop once the food is cooked.
Every microwave oven cooks differently so if you've purchased a new model then it pays to undercook rather than keep to your old familiar cooking times. You can always cook a little longer if necessary. Microwave cooking is economical on power, more nutrients in food are retained, and some foods - especially vegetables - taste better. Fish is fabulous cooked in the microwave.
MICROWAVE TIPS

* Microwave cooking times are directly related to the amount of food being cooked. If you halve a recipe then the cooking time will be halved. But always check it is done. A microwave food thermometer helps ensure food is cooked safely.
* If you normally cover food during conventional cooking then it should be covered in the microwave.
* Stir the food once during cooking (excluding bakes, of course) as this will help distribute the heat evenly.
* After cooking, stand the food in its dish on a chopping board or flat surface for a few minutes. Standing time allows the heat to spread more evenly and the cooking to finish.
RECIPES
MICRO ITALIAN MEATBALLS
Breadcrumbs make the ingredients go further and also lighten them a little.
Meatballs: 500g lean minced beef
1 egg
1/2 cup fresh breadcrumbs, optional
1 small onion, diced
4 stuffed green olives, finely diced
1/4 cup grated parmesan cheese
Flour
Sauce: 400g can tomato puree
2 tablespoons tomato paste
2 cloves garlic, crushed
1/4 teaspoon each: dried oregano, basil, thyme
Combine the minced beef, egg, breadcrumbs if using, onion, olives and cheese. Form into 10-12 meatballs. Roll each one for several seconds in your hands - this will help them stick together.
Roll in flour then place in a round, microwave-proof casserole dish just large enough to hold them in a single layer. Cover and microwave on three-quarters (75 per cent) power for 2 minutes. Turn the meatballs around in the dish so they cook evenly. Cover and cook for a further 2 minutes.
Combine the ingredients for the sauce. Pour over the meatballs. Cover and microwave on three-quarters (75 per cent) power for 3-4 minutes or until cooked. Stir once during cooking. -Serves 4

PUMPKIN CURRY
2 teaspoons canola oil
1 large shallot, diced
1-2 tablespoons Thai red curry paste
400g pumpkin, peeled and cubed
1/2 cup water
3/4 cup coconut cream
2 teaspoons flour
Garnish: cup chopped cashew nuts
coriander or parsley sprigs
finely diced red capsicum or chilli pepper
Place the oil in a large microwave-proof bowl. Add the shallot. Cover and microwave on high (100 per cent) power for 30 seconds. Add the curry paste and mix well. Add the pumpkin and water.
Cover and microwave for about 5 minutes, stirring once. If not tender, continue cooking, 1 minute at a time.
Combine the coconut cream and flour. Stir into the pumpkin and microwave for 1-2 minutes or until heated through and thickened.
Serve topped with the cashews, coriander and red pepper or chilli. Serve with rice and steamed greens. - Serves 2
CHICKEN, APRICOT & BANANA CASSEROLE
500g skinned and boned chicken breasts
1 tablespoon rice bran oil
1 large onion, chopped
1/2 teaspoon each: curry powder, dried oregano
freshly ground black pepper to taste
1 tablespoon flour
410g can apricot halves, drained and chopped
1 firm banana, sliced
1 teaspoon kecap manis (sweet soy sauce)
Garnish: 3 tablespoons chopped coriander or parsley
Cut the chicken into 2cm cubes. Place the oil in a wide casserole. Add the onion. Cover and microwave for 3 minutes. Stir in the curry powder, oregano and black pepper. Place the chicken evenly over the base. Microwave, uncovered, on half (50 per cent) power for 4 minutes, stirring after 2 minutes.
Stir in the flour and apricots. Cover and cook on half (50 per cent) power for about 5 minutes, until just tender when pierced with the point of a sharp knife. Stir halfway through cooking. Stir in the banana and kecap manis, cover and microwave on half (50 per cent) power for 1 minute.
Stand for 2-3 minutes before serving garnished with coriander or parsley. Great served on rice. - Serves 4
FISH WITH SALSA FOR TWO
250g skinned and boned white fish fillets
2 canned tomatoes, drained and chopped
1/2 teaspoon chilli paste or diced seeded chilli
squeeze lemon juice
2 tablespoons chopped coriander leaves and stalks
freshly ground black pepper to taste
Accompaniments: corn (taco) chips
crisp green salad
sour cream
Place the fish in a microwave baking dish. Top evenly with the combined tomato, chilli, lemon juice, coriander and black pepper. Cover and microwave on high (100 per cent) for about 3 minutes. Stand, covered, for 2 minutes before serving.
Great garnished with extra coriander and served with corn chips on the side. - Serves 2
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