Revolutionary Microwave Cooking. First Edition

Transcription

1 Revolutionary Microwave Cooking First Edition

2 Introduction Welcome to the OvenWave cooking revolution. OvenWave will not only change the way you use your microwave, it will also change the way you cook. And to get you started we ve prepared some quick, tasty recipes, which we re sure you ll enjoy. So welcome to OvenWave, welcome to a new way of cooking, thank you for purchasing, and enjoy. WARNING Do not immerse base pan in water Features and Specifications LID Ceramic coated metal lid OvenWaves unique lid transforms microwave rays into conventional heating rays. BASE ribbed PFTA free non stick coated base. Delivers seared ribbing and fats to release from meats. VENTS Control heat distribution. Do not close or clog vents. Wattage Test Use the test and table below to calculate the wattage of your microwave. 1. Pour two cups of water in a see through microwavable container 2. Add some ice until the water is cold 3. Remove 1 cup of water and all the ice 4. Set the timer for 4 minutes 5. set the power to high and start 6. View container through door, keeping time of how long it takes water to come to boil Your microwave wattage guide The time it took for water to boil in your microwave (left column), indicates the wattage of your microwave (right column): Less than 2 minutes >1000 Watts 2 to 2.5 minutes Watts 2.5 to 3 minutes Watts Know your Microwave Knowing the wattage of your microwave is important. The wattage is usually printed inside the microwave door, the rear of the appliance or the appliance manual. Alternatively google brand and model. If for any reason you cannot find the wattage, try this quick and easy test. 2

3 Microwave Cooking Times Watt Microwaves FRESH FOOD Steak (meat or fish) Chicken / fish fillets / chops / tenderloins / prawns FROZEN FOOD Steak (meat or fish) Chicken / fish fillets / chops / tenderloins / prawns 4-5 minutes, turn, 2-3 minutes 7-8 minutes, turn, 2-3 minutes 6-7 minutes, turn, 2-3 minutes 9-10 minutes, turn, 2-3 minutes Watt Microwaves FRESH FOOD Steak (meat or fish) Chicken / fish fillets / chops / tenderloins / prawns FROZEN FOOD Steak (meat or fish) Chicken / fish fillets / chops / tenderloins / prawns 3-4 minutes, turn, 2-3 minutes 5-6 minutes, turn, 2-3 minutes 4-5 minutes, turn, 2-3 minutes 7-8 minutes, turn, 2-3 minutes Watt Microwaves FRESH FOOD Steak (meat or fish) Chicken / fish fillets / chops / tenderloins / prawns FROZEN FOOD Steak (meat or fish) Chicken / fish fillets / chops / tenderloins / prawns 2-3 minutes, turn, 2-3 minutes 3-4 minutes, turn, 2-3 minutes 2-3 minutes, turn, 2-3 minutes 4-6 minutes, turn, 2-3 minutes Note Cooking times are approximate only. Portion size, meat thickness, moisture content and food temperature will affect outcome. The cooking times above are based on medium to medium-thick cut of meat and fish. Power and Settings Our recipe cooking times are based on watt microwaves. Always use High or Full power and always cook with lid on. Once you ve cooked several meals in the OvenWave you will know if any time adjustments are required, as microwaves do vary even within their wattage range. Cooking times also vary slightly with meat thickness and moisture content. Microwaves with higher than 1300 wattage should reduce cooking times by 20%. Revolutionary Microwave Cooking 3

4 Crisping and Browning For browning results, preheat OvenWave for 2-3 minutes prior to use. When turning meat during the cooking period, drain any excess liquid sitting in the base of the pan. This occurs with high liquid content, frozen or thawed meat. Otherwise meat will not properly brown or crisp. Also pat meat or fish dry before placing it in preheated OvenWave. Avoid using meats with bones. Pre-Packaged Meals Pre packaged meals required to be browned and crispened should have cooking times lowered by one third. Do s and Dont s Never place OvenWave on a hot stovetop, oven, induction or gas burner. Microwave Use Only Always use the lid when cooking. Allow OvenWave to cool down between multiple uses. Always use mits or dry towel when removing OvenWave from oven, as it gets extremely hot. Never use plastic utensils in conjunction with OvenWave when cooking. Washing Up Base pan: Hand wash only. Never immerse in water or place in dishwasher. Lid: Dishwasher safe and can be immersed in water. Vents: Keep air flow vents clear at all times. 4

5 COOKING ESSENTIALS All cooking times are approximate only. Cooking times vary depending on cut, thickness and moisture content of meats. For best browning and crisping results preheat OvenWave for 2-3 minutes before use. Always remove excess liquids from base pan when turning meats for best browning results. Resting meat in OvenWave (removed from microwave) will extend cooking. Always cook with lid on unless instructed otherwise. Recipes In this section Beef Pork Chicken Dips Vegetables Meatloaf and Sausages Breads Wraps and Burritos Burgers and Melts Pizza Revolutionary Microwave Cooking 5

6 Glazed Salmon 1 tablespoon of dijon mustard 1 teaspoon of horseradish 1 tablespoon of honey 1 tablespoon of olive oil 2 skinless salmon fillets (150g-170g each) salt & ground pepper to taste 1. Combine in mixing bowl, mustard, horseradish and honey. Mix well and set aside. 2. Brush oil over salmon completely, covering all sides. Season with salt and pepper. Place salmon in the OvenWave. 3. Place lid on OvenWave and microwave for 2-3 minutes. 4. turn the salmon over. Brush mustard glaze over salmon. Cook for another 2-3 minutes. Red Wine Steak Sauce ½ cup of red wine ¼ cup of balsamic vinegar 1 tablespoon of honey 1 teaspoon of vegetable oil 2 sirloin steak a pinch of salt 1 pinch of pepper vegetables of your choice (cut evenly) 1. Combine in mixing bowl; red wine, vinegar and honey and set aside. 2. Brush oil on the OvenWave pan, place the steak with vegetables inside, and put the OvenWave lid on and cook for 3-5 minutes. 3. turn steak and vegetables and cook for an additional 2-3 minutes. 4. transfer steak and vegetables to plate minutes 2-3 minutes minutes 2-3 minutes minutes 2-3 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes 6

7 Meg s Meatloaf 120ml of tomato sauce ¼ cup of brown sugar 1 teaspoon of yellow mustard 600g of ground beef ¼ cup of bread crumbs 2 eggs 1 packet of onion soup mix 1 teaspoon of salt ¼ teaspoon black pepper Teriyaki Steak Salad 450 grams steak ¼ cup teriyaki sauce 1 tablespoon of olive oil Salad 1 cos lettuce heart ½ cup of sliced cucumber ½ cup of cherry tomatoes ½ cup of balsamic vinegarette 1 red onion mins (high) 4 mins (med) mins (high) 4 mins (med) mins (high) 4 mins (med) 1. Combine tomato sauce, brown sugar and mustard in mixing bowl. 2. Combine remaining ingredients together in a separate bowl and add half of the tomato mixture in. 3. divide the meat mixture in half and shape to oblong loaves. 4. Place both loaves in the OvenWave and pour the remaining sauce on top. 5. Cook in the microwave at full power for 7-8 minutes. 6. Set microwave to 50% power and cook for an additional 4 minutes. 7. Let it stand covered for 5 minutes. 1. Combine Steak and Teriyaki sauce in resealable food storage bag. Turn to coat. Refrigerate 6-8 hours or overnight turning occasionally. 2. Brush base plate with oil and cook steak for 3-4 minutes. 3. turn steak and cook for a further 2 minutes. 4. remove steak and carve into thin slices. 5. Arrange lettuce on a large serving platter, top with the cherry tomatoes, cucumber, sliced onion and steak slices. Drizzle vinaigrette over the top minutes 2 minutes minutes 2 minutes minutes 2 minutes Revolutionary Microwave Cooking 7

8 Last Minute Pork Cutlet 2 frozen pork cutlets olive oil sauce of choice 1. Apply a generous amount of oil to the pan. 2. Place the frozen pork cutlets in the OvenWave, close the lid and cook for 4-5 minute. 3. then turn the pork over and cook for an additional 2 minutes. Use extra oil when frying food that is coated with breads to avoid burning. Outback Snags 1 packet of beef sausages 1 tablespoon of olive oil 1 chopped onion 1 cup of diced tomatoes cracked pepper (for seasoning) mild english mustard wholegrain mustard 1. Place Olive Oil in OvenWave with onions and seasoning. Place lid on the OvenWave and cook for 2-3 minutes. 2. Add sausages and tomatoes and cook for 2 minutes. 3. Turn and cook for a further 2 minutes. 4. Transfer to plate, add mustard and serve minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes 8

9 Glazed Pork Chops with Apples 1 tablespoon of canola oil 2 boneless pork top loin chops (110 grams and approximately 2cm thick) 1 teaspoon of dried rosemary ¼ cup of apricot or peach preserve 1 apple (cored and cut into wedges) 1 tablespoon of fresh parsley salt and pepper for seasoning 1. drizzle oil over then bottom of the OvenWave pan. 2. season pork chops with rosemary, salt and pepper. Brush apricot or peach preserve over chops. 3. Place chops and apple wedges in base of pan and cook for 4-5 minutes. 4. turn chops and apples and cook for a further 2 minutes. 5. once cooked, place on plate and garnish with parsley minutes 2 minutes minutes 2 minutes minutes 2 minutes Pork Filicudi minutes 2 minutes minutes 2 minutes minutes 2 minutes 2 125gram pork chops 1 cup of cooked wild rice ½ cup of pecorino cheese 1 cup of fresh spinach (chopped) ½ teaspoon of salt ½ teaspoon of pepper 1. Lay chops flat and carefully cut pockets into the side halfway through the meat. 2. in a bowl, mix together rice, cheese, spinach, salt and pepper. Divide stuffing mixture and place into pockets until full. 3. season chops on both sides and cook for 4-5 minutes. 4. Turn and cook for further for 2 minutes. 5. remove from microwave and let rest for 5 minutes. Revolutionary Microwave Cooking 9

10 Chicken Romano 2 boneless, skinless chicken breasts 125grams 1 egg white 2 teaspoons of water 1 garlic clove chopped fine ¼ cup of plain bread crumbs 2 tablespoons of grated parmesan cheese 1 teaspoon of italian seasoning a pinch of salt 1 tablespoon of olive oil 2 slices of mozzarella cheese ¼ cup of herb and garlic pasta sauce 1. Whisk egg white and water until foamy and add garlic. 2. on a plate combine bread crumbs, parmesan and Italian seasoning. 3. dip each chicken breast into eggs whites and then into crumbs. Shake off excess crumbs. 4. Brush oil in pan and add chicken. 5. Place lid on OvenWave and cook in the microwave for 6-7 minutes. 6. turn chicken and cook for 2 minutes. 7. remove lid, place a slice of Mozzarella on each piece of chicken. Return lid until cheese has melted. 8. transfer chicken onto serving plate and drizzle with Herb and Garlic Sauce. Grilled Lemon Chicken 2 teaspoons of olive oil 2 boneless, skinless chicken breasts 125grams 2 teaspoons of lemon pepper seasoning 2 teaspoons of fresh lemon juice 1 tablespoon of fresh basil lemon slices Salad ½ cup of cherry tomatoes 1 cos lettuce slices of parmesan cheese for garnish 1. Brush chicken with oil and sprinkle with seasoning. 2. Place chicken in the OvenWave and cook for 6 minutes. 3. turn chicken and cook for additional 2 minutes. 4. remove lid, drizzle lemon juice on the chicken. 5. Place chicken on top of salad and garnish with basil, parmesan and lemon slices minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes 10

11 Honey Soy Chicken 8-10 large chicken wings (pat dry) 1 teaspoon of seasoning salt ½ cup of soy sauce ¼ cup of honey ¼ teaspoon of ground ginger ¼ teaspoon red pepper flakes 1 clove of garlic, minced Mediterranean Chicken Salad 1. season wings with salt and cook for 5-6 minutes. 2. turn wings and cook for further 2 minutes. 3. Combine the remaining ingredients into a bowl. 4. remove chicken, wipe OvenWave dry and return chicken. 5. Pour sauce over chicken and cook for additional 3 minutes. 6. serve wings with rice minutes 2-3 minutes minutes 2-3 minutes minutes 2-3 minutes minutes 1-2 minutes minutes 1-2 minutes minutes 1-2 minutes 400g of chicken pieces olive oil salt and pepper salad ½ cup of halved cherry tomatoes ¼ cup of sliced red onions ½ cup of cucumbers feta cheese (cubed) finely sliced spring onion and some basil for garnish 1. drizzle oil onto OvenWave pan. Season chicken with salt and pepper and place chicken into pan. 2. Put lid onto the OvenWave and cook for 5-6 minutes. 3. Turn chicken and cook for further 2-3 minutes. 4. Combine the tomatoes, cucumbers, red and spring onions, feta and basil into a salad on a plate. 5. remove chicken and serve with side of salad. Revolutionary Microwave Cooking 11

12 Pork Kebabs 1/3 cup of marinade 450g pork tenderloin, cut into 12 pieces (approximately 2.5cm thick) 2 teaspoons of vegetable oil ½ green capsicum ½ red capsicum tomato relish mint for garnish 4 skewers 7-800W 6-7 minutes 2 minutes W 5-6 minutes 2 minutes W 4-5 minutes 2 minutes 1. Combine marinade sauce and pork pieces in resealable food storage bag, turn to coat and refrigerate for 30 minutes. 2. remove pork from the marinade and discard the remaining marinade. 3. thread pork and capsicum onto skewers. Place pork skewers in OvenWave and cook for 4-5 minutes. 4. turn skewers and cook for additional 2 minutes. Chicken with Spicy Salsa Spicy Salsa 4 x 100g boneless, skinless chicken breasts 4 diced tomatoes 2 cups of crushed cornflakes 1 diced onion 2 tablespoons of melted butter ¼ teaspoon of cayenne red pepper ½ teaspoon of salt ½ teaspoon of pepper juice of ½ a lemon ¼ teaspoon of cayenne red pepper chopped parsley 3 tablespoons of milk 1 tablespoon of vegetable oil 1. in a mixing bowl, combine cornflakes, butter and seasoning. 2. Pour milk into a shallow bowl and dip chicken into the milk. Then dip in cornflake mixture to coat. Repeat with each chicken breast. 3. Brush chicken with oil and cook for 5-6 minutes. 4. turn chicken and cook for additional 2 minutes. 5. remove chicken and allow to rest with lid on for 2-3 minutes. 6. Combine the tomatoes, onions, Red Cayenne Pepper, Salt, Lemon Juice and chopped Parsley together in a mixing bowl to form salsa. 7. serve chicken breast with salsa minutes 2 minutes minutes 2 minutes minutes 2 minutes 12

13 Party Chicken Nuggets Over Easy Bacon and Eggs 4 bacon strips 2 eggs salt and ground pepper to taste 1. Place bacon on base pan and cook for 4-5 minutes. 2. Break eggs into pan and replace lid on the OvenWave. Allow to cook for an additional seconds for over easy eggs. 3. season to taste minutes 2 minutes minutes 2 minutes minutes 2 minutes 1 tablespoon of vegetable oil 12 frozen chicken nuggets barbeque, apple or your favourite dipping sauce 1. Brush oil over the bottom of the OvenWave pan, place chicken nuggets on base and cook for 4-5 minutes. 2. turn nuggets and cook for further 2 minutes. 3. serve with your favourite dipping sauce minutes 30 seconds minutes 30 seconds minutes seconds Revolutionary Microwave Cooking 13

14 Lunchtime Burgers Tuna Fish Patties 450g of lean ground beef ¼ cup of chopped onion 3 tablespoons of barbeque sauce ½ teaspoon of ground black pepper 2 teaspoons of vegetable oil 2 slices of tasty cheese 4 hamburger roll 1. in a mixing bowl, combine the ground beef, onion, barbeque sauce and black pepper and mix well. 2. Form mixture into 4 patties, approx. 1.5cm thick. 3. drizzle oil onto base pan and cook patties for 4-5 minutes. 4. turn patties and cook for additional 2 minutes. 5. once done place cheese slices on each patty and let it sit for an additional 30 seconds. 6. serve on hamburger bun with the sauce and salad of your choice minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2-3 minutes minutes 2-3 minutes minutes 2 minutes 2 cans of tuna, drained 1/3 cup of finely chopped celery 3 tablespoons of pickle relish 2 tablespoons of green onions with tops, sliced 2 tablespoons of bread crumbs 2 tablespoons of mayonnaise 1 egg white a pinch of ground black pepper lettuce 1. Combine all ingredients, except lettuce and mix well. 2. Form mixture into 4 even patties, approximately 1.5cm thick. 3. Lightly spray OvenWave pan with non stick cooking oil. 4. Place patties in pan and cook for 4-6 minutes. 5. turn patties and cook for additional 2 minutes. 6. serve on a bed of crispy fresh lettuce and a side of your favourite mayonnaise. 14

15 Weekend Panini 1 loaf of french bread 4 slices ham 2 slices of roast pork 1 tablespoon of wholegrain mustard grated tasty cheese 2 tablespoons of butter 1. Cut 12cm length of loaf and slice in half. Build a sandwich with the ham, pork, cheese and mustard. 2. Butter one side of the sandwich and place the butter side down and cook for 4-5 minutes. 3. remove sandwich, butter reverse side, return to pan and cook for additional 2 minutes. 4. remove and serve. Quick and Easy Toasties 2 slices of bread (buttered outside) ham 1 tomato, sliced 1 onion, sliced a pinch of salt and pepper lettuce and red capsicum for garnish 1. Place ham, onion and tomato between bread and cook for 3-4 minutes. 2. turn and cook for further 2 minutes. 3. serve with a side of lettuce and red capsicum for garnish minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes Revolutionary Microwave Cooking 15

16 Hearty Sausage Rolls 150g shredded beef prepared pie dough 2 tomatoes (seeded) 1 tablespoon of cream 1 tablespoon of olive oil a pinch of salt and pepper 1. Brush pan with oil and cook beef for 2-3 minutes. 2. turn beef and cook for further 2 minutes. 3. spread beef in centre of pastry, roll and oil. 4. return to OvenWave and cook for 3 minutes. 5. turn the roll and cook for 1 minute. Remove and allow to rest with lid on for 3 minutes. Grilled Prawn Wraps 12 large prawns (without shell) 1 tablespoon of vegetable oil 1 red capsicum, sliced 1 green capsicum, sliced 1 red onion, sliced ½ teaspoon of salt a pinch of ground black pepper a pinch of ground cumin 1 packet of large flour or corn tortillas lettuce 1. Brush pan with oil and cook prawns for 4-5 minutes. 2. Turn prawns and cook for further 2 minutes. 3. Wrap in tortillas with lettuce and can be served with guacamole, sour cream and salsa minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 2-3 minutes minutes 2-3 minutes minutes 2-3 minutes 16

17 Grilled Vegetables Tofu, Snow Pea and Peanut Grill 200g of cubed tofu ¼ cup of peanuts, unsalted 225g of snow peas, trimmed 1 teaspoon of soy sauce 1 teaspoon of fresh ginger root, finely chopped 1 teaspoon of rice vinegar ½ teaspoon of sesame oil 2 tablespoons of olive oil 1 teaspoon of white wine vinegar ½ teaspoon of sugar a pinch a salt and ground black pepper 4 chat potatoes ½ red capsicum ½ yellow capsicum ½ eggplant 12 green beans 4 small corn cobs 6 cherry tomato (on vine) 1. Combine in a large mixing bowl the oil, vinegar, sugar and salt and pepper and mix well. 2. Add vegetables and toss well. 3. Place vegetables in pan, cook for 4-5 minutes. 4. turn and cook for additional 2 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes 1. Combine in mixing bowl the soy sauce, vinegar, ginger, oil and mix well. Gently toss the snow peas and tofu in with mixture. 2. Place vegetables in pan and cook for 3-4 minutes. 3. remove OvenWave and add peanutes. Cook for additional 1-2 minutes minutes 1-2 minutes minutes 1-2 minutes minutes 1-2 minutes Revolutionary Microwave Cooking 17

18 Vegetarian Medley Burritos Grilled Fish Wholegrain Tortillas lettuce leaves ¼ cup of mayonnaise 1 tablespoon of fresh lime juice 4 wholegrain tortillas 2 fish fillets (150g each) ½ teaspoon of ground black pepper 1 tomato, seeded diced 1 avocado, seeded sliced minutes 3-4 minutes minutes 3-4 minutes minutes 1-2 minutes 4 servings tomatoes, diced red capsicum, strips green capsicum, strips mushrooms, sliced red onion, diced lettuce, chopped mint, chopped 2 tablespoons of lime 4 burrito wraps 1. Combine in mixing bowl the red and green capsicums, tomatoes, mushrooms, red onion, lemon juice and mix well. 2. Place vegetables in base and cook for 3-4 minutes. 3. turn vegetables and cook for further 1-2 minutes. 4. Combine lettuce, mint and vegetables into burrito wraps and serve. 1. Combine in small mixing bowl, mayonnaise and lemon juice. Mix well and set aside. 2. Lightly spray OvenWave pan and place tortillas in pan and cook for 2 minutes. 3. turn tortillas and cook for an additional minute. 4. remove tortillas. 5. Brush pan with oil and cook fish for 3-4 minutes. 6. Turn fish and cook for additional 2 minutes. 7. spread the mayonnaise mix over the tortilla and add fish flakes, tomato, avocado, lettuce leaves and ground black pepper to taste minutes minutes minutes minutes minutes minutes 18

19 Chicken Quesadillas makes 8 slices 200g of chicken, shredded 2 flour tortillas (15cm each) ¼ cup of tasty cheese, shredded 1 tablespoon of chopped, pitted olives 2 tablespoons of salsa 1 tablespoon of chives, chopped 1 tomato, diced sour cream guacamole Garlic Bread 2 tablespoons of margarine or butter, melted 1 large garlic clove (diced) 4 slices of italian bread 1. Combine the butter and garlic into a small bowl and mix well. Brush each side of bread with the garlic butter mixture. 2. Place bread in pan and cook for 2 minutes. 3. Turn bread and cook for further 1 minute. 1. spray non stick cooking oil generously to OvenWave pan and place one tortilla in pan. 2. Add the shredded chicken and sprinkle cheese, chives, salsa and olives on over tortilla and place the second tortilla on top. 3. Cook for 3 minutes. 4. Flip the tortilla and cook for 2 minutes. 5. Cut into 8 wedges and serve with a side of sour cream and guacamole if desired minutes 1 minutes minutes 1 minutes minutes 1 minutes minutes 2 minutes minutes 2 minutes minutes 2 minutes Revolutionary Microwave Cooking 19

20 Brushetta Perfect Pan Pizza makes 1 serving pizza dough (8cm wide) 3 tablespoons of tomato sauce 2/3 cup of mozzarella 1 tomato, sliced ½ spanish onion, sliced 2 teaspoons of fresh basil, snipped ½ cup of olives minutes 1-2 minutes minutes 1-2 minutes minutes 1-2 minutes french bread (8 slices) 2 tablespoons of butter, melted tomatoes, diced fresh basil, chopped 1 teaspoon of olive oil a pinch of pepper and salt 1. Lightly brush both sides of the bread slices with butter. Lay the a buttered bread slices on the OvenWave pan and cover with the lid. 2. Cook in microwave for 2-3 minutes. 3. Turn and cook for additional 1-2 minutes. 4. in a mixing bowl, add tomatoes, basil, olive oil and season with salt and pepper to taste. 5. Spoon mix onto bread and serve. 1. spread pizza dough out and coat with tomato sauce. 2. sprinkle half the cheese onto the pizza. Add tomato and spanish onion slices on the pizza along with olives. Put in the OvenWave pan. 3. Add tomato. 4. Place pizza in OvenWave and set power to low. 5. Cook for 10 minutes, remove and serve. WATTAGE COOK ONE SIDE ONLY LOW HEAT minutes minutes minutes 20

21 Quick Nachos Garden Fresh Frittatas 1½ tablespoons of vegetable oil 2 cups of potatoes, chopped ½ an onion, sliced ½ red capsicum, chopped 4 eggs 1 tablespoon of water a pinch of salt and ground black pepper 3 tablespoons of bacon pieces ½ cup of tasty cheese, shredded 1 small tomato, chopped WATTAGE no TURNING REQUIRED minutes minutes minutes tortilla chips ½ cup of shredded cheese 2/3 cup of thick, chunky salsa ½ cup of jalapenos, sliced ¼ cup of black olives 2 tablespoons of chopped onion sour cream, optional 1. drizzle oil over bottom of the OvenWave pan. 2. Place all ingredients into bowl and mix well. 3. Pour mix into OvenWave and cook for 5-6 minutes. 4. Allow Frittata to rest for 5 minutes. 5. invert pan over a plate to remove frittata. Top with chopped tomato and cut into wedges to serve. 1. spray OvenWave pan with a generous amount of non stick cooking oil. Arrange tortilla chips in a single layer with edges overlapping in pan. Top with cheese, olives, onion and salsa. 2. Cook for 3-4 minutes. 3. remove OvenWave and rest for 3-4 minutes with lid on. 4. Serve with sour cream. WATTAGE no TURNING REQUIRED minutes minutes minutes Revolutionary Microwave Cooking 21

22 Chilli Con Carne Bacon and Cheese Strata 5 slices of white bread cut into squares 9 eggs ½ cup of onions, chopped 5 slices of bacon, cooked and chopped ½ cup of cheddar cheese, grated 2 spring onions, chopped 1 teaspoon of salt ¼ teaspoon of black pepper minutes 2 minutes minutes 2 minutes minutes 2 minutes 2 cooked chicken breasts (shredded) 1 cup of kidney beans ½ cup of corn kernels 1 cup of stewed tomatoes ½ cup of onion, chopped ½ of a green capsicum ½ of a red capsicum ½ cup of green chilli 2 cans of chicken stock 1 tablespoon of ground cumin t 1. Combine all ingredients in bowl mix well. 2. Pour mix into OvenWave and cook for 6-8 minutes. 3. Serve with a side of tortilla chips. 1. Combine whisked eggs, onions, spring onions, bacon bread squares, salt and pepper in bowl and mix well. 2. Pour mix into OvenWave and cook for 6-7 minutes. 3. remove OvenWave and rest for 5 minutes. 4. Add cheese and cook for further 2 minutes. 5. Rest for 1 minute before serving minutes 2 minutes minutes 2 minutes minutes 2 minutes 22

23 Stir Fried Rice with Chicken 2½ cups of rice, steamed 2 halves of a chicken breast, chopped. ¼ cup of onion, diced red capsicum (diced) spinach (shredded) 300ml of water 1 tablespoon of white wine ½ teaspoon of consommé, granulated 1 tablespoon of salt 1 tablespoon of black pepper 2 tablespoons of ketchup 1 teaspoon of oil 1. Brush pan with oil and cook chicken for 5-6 minutes. 2. Add remaining ingredients, stir well and cook for 6 minutes. 3. serve with rice minutes 8-9 minutes minutes 7-8 minutes minutes 6-8minutes Devilled Eggs 1 cup of water 6 large eggs ¼ cup of mayonnaise or salad dressing 1 tablespoon of ground mustard 1 tablespoon of horseradish a pinch of salt a pinch of black pepper ground paprika 1. Place water in OvenWave and carefully add eggs. Place lid on OvenWave and microwave for minutes. 2. Carefully remove lid and immediately run cold water over eggs. 3. once cooled remove shells. Cut eggs in half length ways. Carefully remove yolks and place yolks in a small mixing bowl. 4. stir in mayonnaise, mustard and horseradish. Season with salt and pepper. 5. spoon mixture into the egg whites and refrigerate for at least 30 minutes. 6. Garnish with paprika. WATTAGE do NOT TURN minutes minutes minutes Revolutionary Microwave Cooking 23

24 Herb Buttered Potatoes 1 cup of water 400g of small red potatoes, washed and halved Topping 2 tablespoons of butter 1 tablespoon of fresh parsley or dill, chopped salt and ground black pepper to taste 1. Place water in OvenWave. Insert steam pan over water and place the potatoes on steamer. 2. Place lid on the OvenWave and cook in microwave for minutes. 3. Carefully remove lid, transfer to serving bowl keeping it warm and discard water. 4. Place butter in hot OvenWave to melt and then pour the melted butter over the potatoes. 5. top with parsley or dill to taste. Boiled Potatoes 800g potatoes 1 cup of water a pinch of salt 1. Put potatoes and 1 cup of water in the OvenWave and cook in the microwave for minutes. 2. Serve with a pinch of salt to taste. WATTAGE do NOT TURN minutes minutes minutest Garnishing Ideas WATTAGE do NOT TURN minutes minutes minutes 24

25 Couscous ½ cup of water 1 teaspoon of salt 1 teaspoon of olive oil 1/3 cup of couscous 1 teaspoon of powdered parsley 1. Put water, salt and oil in the OvenWave pan and add the Couscous. Mix well. 2. Add lid, then cook in the microwave for 4-5 minutes. 3. Let it rest for an additional 2 minutes in the remaining heat. 4. serve with a sprinkling of fresh powdered parsley. Hot Spinach and Artichoke Dip 300g fresh spinach 200g marinated artichoke hearts (drained, chopped) 1 medium pressed garlic clove ½ cup of sour cream ½ cup of mayonnaise ½ cup of parmesan and romano cheese, grated 1. Combine ingredients in mixing bowl and stir well. 2. Brush oil in pan, pour in mix and cook for 4 minutes. 3. remove and stir well. 4. return pan and cook for additional 4-5 minutes. 5. remove lid, stir and serve in pan with pita or tortilla chip, fresh vegetables or bread minutes 2 minutes minutes 2 minutes minutes 2 minutes minutes 4-5 minutes minutes 4-5 minutes minutes 4-5 minutes Revolutionary Microwave Cooking 25

26 OvenWave isn t just a fantastic, quick, easy way to prepare mains, it will also help you create mouth watering desserts and treats. The selection of sweet foods in this section of the Recipe Book will amaze, excite and impress. Enjoy! In this section Sweets Desserts Breads Cakes Puddings Grilled Pineapple 2 slices of fresh pineapple rings 1 tablespoon of maple syrup 1. Lightly spray the OvenWave pan with non stick cooking oil. 2. Place pineapple rings in the OvenWave, place lid on top and cook in the microwave for 3-4 minutes. Remove the lid, turn slices over, replace lid and allow the residual heat to cook the pineapple rings through (approx. 2 minutes) 3. serve with a drizzle of maple syrup minutes 2 minutes minutes 2 minutes minutes 2 minutes 26

27 Caramelized Apple Oatmeal WATTAGE one SIDE ONLY (stir half way) minutes minutes minutes 1½ cups of milk ¼ teaspoon of ground cinnamon 1 cup of rolled oats 2 tablespoons of pure maple syrup ¼ cup of apples, chopped 2 tablespoons of sliced almonds 1. in OvenWave pan combine the milk, cinnamon, oats, maple syrup and apples. Stir well to combine. 2. Place lid on the OvenWave and cook in the microwave for 5-6 minutes. 3. remove from microwave and allow to stand in the pan with lid on for several minutes until desired consistency. 4. Carefully remove lid and serve in a bowl. Top with sliced almonds. Mixed Berry and Coconut Cake (Dough and Topping) 2 cups of oats ½ cup of oats 1 cup of sliced almonds ¼ cup of shelled pumpkin seeds 4 tablespoons of honey 1 cup of fresh mixed berries 1 tablespoon of coconut oil ¼ cup of shredded coconut ¼ teaspoon of cinnamon 1 teaspoon of salt 1 teaspoon of cinnamon 2 bananas 1 teaspoon of vanilla extract - For dough Combine all ingredients for the dough in a food processor and run until fully combined and wet. Press dough into the bottom of the OvenWave, put the lid on and cook in the microwave at full power for 3 minutes. - For topping Mix all ingredients together and place on top of dough pressing gently. Put the lid on and cook in the microwave for an additional 3 minutes at 50% power. Remove lid and let cool. WATTAGE HIGH MEDIUM minutes 3 minutes minutes 3 minutes minutes 3 minutes Revolutionary Microwave Cooking 27

28 Jam Peanut Brittle minutes 3 minutes minutes 3 minutes minutes 3 minutes 500g strawberries 200g of Sugar 2 Pieces of Gelatine 1. Combine strawberries and sugar in pan and cook for 15 minutes. 2. Place two 2 pieces of gelatine in cold water until tender. 3. Add gelatine to OvenWave and stir well. 4. rest for 2 minutes. WATTAGE do NOT TURN minutes minutes minutes 1 cup of sugar ½ cup of corn syrup 1 cup of salted peanuts 1 teaspoon of butter 1 teaspoon of vanilla extract 1 teaspoon of baking soda 1. Combine sugar and corn syrup in pan and cook for 4 minutes. 2. stir in peanuts, butter and vanilla extract. Cook for an additional 3 minutes. 3. stir in baking soda until light and foamy. Pour onto baking liner and spread thin. 4. Let it cool completely, break into pieces to serve. 28

29 Rocky Road Fudge 3 cups of chocolate chips 400g of condensed milk 4 tablespoons of butter 1 teaspoon of vanilla extract ¼ teaspoon of salt 1 cup of mini marshmallows ½ cup of peanuts, chopped 1. Place chocolate chips, milk and butter in OvenWave pan. Cover with lid and cook in the microwave for 2 minutes on full power. Remove lid and stir. Continue cooking for 30 second intervals until chocolate mixture is smooth. Stir through the salt and vanilla extract as you go. 2. remove lid and gently fold in the marshmallow and nuts. Let it stand until cool. Place in refrigerator to cool completely. Chocolate Fondue 500g of dark chocolate (chopped) 2/3 cup of thickened cream 1/3 cup of instant espresso 2 teaspoons of vanilla extract ¼ teaspoon of salt 1. Place all ingredients in the pan, stir well and cook for 2 minutes. 2. stir well and continue cooking at 30 second intervals, until the mixture is smooth and warm. 3. Leave in OvenWave to serve. Residual heat will keep warm for a long while. Serve with sliced fruit, marshmallows and/or banana bread minutes 30 seconds minutes 30 seconds minutes 30 seconds WATTAGE do NOT TURN minutes minutes minutes Revolutionary Microwave Cooking 29

30 Plum Jelly Dessert Rolls 3 tablespoons of plum jam 1 tablespoon of butter 2 large granny smith apples, wedged. 1½ tablespoons of sugar, granulated 1 teaspoon of cinnamon ground 1 teaspoon of orange zest 4 flour tortillas (15cm each) 1. Place butter in OvenWave pan with lid and microwave for 1 minute. Remove Lid and add the apple wedges, sugar, plum jam, cinnamon and orange zest. Replace lid, and cook in microwave for 5 minutes. 2. remove lid. Spread the apple mixture down the centre of each tortilla and wrap it up. 3. Wipe over the OvenWave pan and spray with non stick cooking oil. Place two tortillas in the pan, place the lid on the OvenWave and cook in the microwave for 2-3minutes. Repeat with the remaining tortillas. Bananas Foster ¼ cup of butter, melted ¼ cup of packed brown sugar 2 teaspoons of lemon juice ¼ teaspoon of ground cinnamon 2 medium bananas, peeled and sliced 1. Place butter in OvenWave with lid on and cook for 1 minute to melt. Carefully remove lid and stir in the brown sugar, lemon juice and cinnamon. Replace lid and cook for an additional minute to dissolve sugar. 2. remove the lid and stir in the sliced bananas. Replace the lid and return to the microwave to cook for an additional 2-3 minutes. WATTAGE DO NOT TURN minutes minutes minutes minutes 2- minutes minutes 2-3 minutes minutes minutes 30

31 Grilled Peaches with Ice Cream Pound Cake 2 firm, medium ripened peaches, wedged 2 teaspoons of butter Topping crushed nuts maple syrup ice cream 1. Combine peach wedges and melted butter into a mixing bowl and gently toss. Place peaches in the OvenWave pan, put lid on and cook in the microwave for 3-4 minutes. 2. Carefully remove lid and toss the peaches, replace lid and microwave for an additional 1-2 minutes. 3. serve with ice cream, maple syrup, crushed nuts minutes 1-2 minutes minutes 1-2 minutes minutes 1-2 minutes WATTAGE COOK ONE SIDE ONLY LOW HEAT minutes minutes minutes 250g pound cake mix 2 eggs 70ml melted butter or oil 40ml water or milk 1. Mix eggs and water or milk together, then add the pound cake mix and the melted butter or oil. Stir well. 2. Put a baking liner in pan and fill the OvenWave pan ½ way with mixture. Place lid over unit and put into the microwave. 3 Set microwave to low power and cook for minutes. 4. if desired, serve with whipped cream and/or chocolate syrup. Revolutionary Microwave Cooking 31

32 Chocolate Brownie 280g chocolate brownie mix 50ml of water 1. Mix the brownie mix and water together. 2. Place baking liner in the OvenWave pan and fill half way with mix Place the lid over the unit. 3. Set microwave to low power and cook for 13 minutes. 4. Serve with ice cream and caramel syrup. Bread and Butter Pudding 5 slices of white bread (dried bread) 50g of sultanas 50g of raisins 6 eggs 1 cup of cream ¼ cup of sugar ½ teaspoon of cinnamon 1. Whisk eggs, half and half, sugar and cinnamon together. Add sultanas, raisins and gently incorporate bread. Add mixture to OvenWave and put lid on. 2. Cook in the microwave on high for 4 minutes. Set microwave to medium power and cook for an additional 8 minutes. 3. serve warm with whipped cream or ice cream. WATTAGE COOK ONE SIDE ONLY LOW HEAT minutes minutes minutes WATTAGE ONE SIDE ONLY MEDIUM POWER minutes minutes minutes 32

33 Berry Shortcake minutes 2 minutes minutes 2 minutes minutes 2 minutes 4 slices of angel food cake 1 tablespoon of butter, melted 2 cups of frozen mixed berries, thawed 2 tablespoons of orange juice or grand marnier whipped cream 1. Brush one side of each cake with melted butter and place butter side down and cook for 4 minutes. 2. Turn and cook for further 2 minutes. 3. Combine thawed berries and orange juice and Grand Marnier in a mixing bowl and gently toss. 4. to serve, place one slice of cake on a dessert plate and top with berry mixture and whipped whipped cream. Revolutionary Microwave Cooking 33

34 34 Notes

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