microwave roasting pan

Microwave

RECIPE BOOKROASTING PAN

INCLUDES OVER 30 RECIPES

INCLUDES

HELPFULCOOKING

CHART

BELL+HOWELL® ROASTING PAN ITEM NO. 9852/9853/9854Distributed 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.

MULTI COOKER COOKING CHARTDirections: Place ¼ - ½ cup water, stock or broth in bottom of Roaster.Cooking times are approximate. Times are for 700-1100W microwave.

Chicken Breast, Boneless Skinless 3 - 4

Chicken Thighs, Boneless Skinless 4 - 6

Whole Chicken 3 - 4 lbs.

Turkey Breasts, Boneless Skinless 1 each

Ground Turkey 1 lbs.

Turkey Sausage - Cooked - 1 lbs.

Turkey Sausage - Raw 1 ½ lbs.

Ground Beef Patties 3 - 4 oz.

Ground Beef 1 lbs.

Beef Brisket 2 - 3 lbs.

Beef Meatballs 1 lbs.

Beef Meatloaf 1 - 1 ½ lbs.

Beef Sliced Thin 8 oz. - 1 lbs

Beef Sausage - fully cooked - 1 lbs.

Fish Fillet ½ inch. - 1 inch. thick

Large Shrimp 1 lbs.

Medium Shrimp 1 lbs

Large Scallops 1 lbs

Medium Scallops 1 lbs

Clams - in shell 8 - 10 each

Mussels - in shell 8 - 10 each

3 - 4 min.

2 - 3 min.

30 - 35 min.

4 - 6 min.

4 - 6 min.

1 - 2 min.

4 - 6 min.

2 - 3 min.

8 - 10 min.

45 - 50 min.

8 - 10 min.

15 - 20 min.

6 - 8 min.

3 - 4 min.

6 - 8 min.

4 - 6 min.

3 - 4 min.

4 - 6 min.

3 - 4 min.

3 - 4 min.

3 - 4 min.

open

open

open

open

open

closed

closed

open

open

open

open

open

open

closed

open

closed

closed

closed

closed

closed

closed

ITEM COOKING TIME STEAM VENT

Artichokes-fresh

Broccoli-fresh 2 - 3 cups

Brussels Sprouts-fresh 2 - 3 cups

Cabbage cut in wedges small head

Carrots-baby-fresh 2 -3 cups

Carrots-baby-frozen 2 - 3 cups

Cauliflower-fresh flowerets 2 - 3 cups

Cauliflower flowerets-frozen 2 - 3 cups

Corn on the Cob- Fresh - cut into 4 inch pieces

Corn on the Cob- Frozen - cut into 4 inch pieces

Green Peas-frozen 2 - 3 cups

Green Beans-fresh 2 - 3 cups

Green Beans-frozen 2 - 3 cups

Mushrooms-fresh-whole 2 - 3 cups

Mushrooms-fresh-sliced 2 - 3 cups

Bell Pepper-fresh-cored-seeded-sliced or diced

New Potatoes-whole

New Potatoes-cut in half

Baked Potato-Idaho

Sweet Potato

Yellow squash-sliced or diced

Zucchini-sliced or diced

White Rice 1 ½ cups

Brown Rice 1 ½ cups

Couscous 1 cup

Polenta 1 cup

Quinoa 1 cup

4 - 6 min.

3 - 4 min.

4 - 6 min.

6 - 8 min.

4 - 6 min.

6 - 8 min.

3 - 4 min.

4 - 6 min.

3 - 4 min.

4 - 6 min.

4 - 5 min.

3 - 4 min.

4 - 5 min.

3 - 4 min.

2 - 3 min.

3 - 4 min.

8 - 10 min.

6 - 8 min.

10 - 12 min.

10 - 12 min.

3 - 4 min.

3 - 4 min.

12 - 15 min.

25 - 30 min.

6 - 8 min.

8 - 10 min.

6 - 8 min.

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

closed

ITEM COOKING TIME

1 2

STEAM VENT

CHEDDAR BARBECUE CHICKENPREP TIME: 3 minutes COOK TIME: 7 – 8 minutes SERVES: 4

4 medium chicken breasts¾ cup prepared barbecue sauce1 cup shredded sharp cheddar cheese

1. Place chicken breasts into a medium bowl.2. Add barbecue sauce and stir until chicken is well coated.3. Cover with plastic wrap and let marinate for 10 minutes.4. Place rack in Microwave Roaster, place chicken breasts on top of rack.5. Place lid onto, make sure vent is open, snap shut.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.8. Put lid back on unit, snap shut, vent open.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 or rubber spatula and serve. *Be cautious, contents will be hot!

*cooking times may vary depending on the wattage of microwave used

JIFFY QUICK APPLE CRISPPREP TIME: 5 minutes COOK TIME: 7 -8 minutes SERVES: 3 - 4

5 cups sliced fresh or frozen (thawed) apples¾ cup brown sugar1 tsp ground cinnamon½ cup whole wheat or all-purpose flour¾ cup quick cook rolled oats½ cup soft butter

1. In a small bowl mix the cinnamon and brown sugar together.2. Mix ¼ cup brown sugar mixture and flour together in small bowl.3. In a large bowl combine apples, flour and brown sugar mixture gently only until coated.4. Remove rack from Microwave Roaster.5. Spread apple mixture evenly in bottom of unit.6. Mix oats and remaining sugar mixture together in medium bowl.7. Using a rubber spatula, spread softened butter onto of apple mixture.8. Sprinkle oats mixture evenly on top.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, if not cook 1 min. more).11. Let stand for 1 min. *Very carefully, remove lid, remove eggplant with rubber spatula and serve. *Be cautious, contents will be hot!


ROASTED EGGPLANT PARMESANPREP TIME: 4 minutes COOK TIME: 8 - 10 minutes SERVES: 2

4 slices each, ½ thick of eggplant1 large egg scrambled in medium bowl1 cup Panko bread crumbs in a medium bowl1 tsp Italian seasoning1 tsp sea salt¼ tsp hot pepper flakes (optional)½ cup Parmesan cheese1 cup shredded low fat mozzarella cheese1 cup prepared marinara sauce

1. Place rack into Microwave Roaster.2. Combine seasonings, salt and ¼ cup Parmesan cheese in bowl with Panko bread crumbs.

3 4

3. Coat each piece of eggplant with egg then coat well with breading mixture.4. Place each slice on rack in Microwave Roaster.5. Place lid on Microwave Roaster with vent open and snap shut.6. Cook in microwave 4 - 5 minutes (check after 4 min. if eggplant is not done cook 1 min. more).7. Remove from microwave, carefully remove lid.8. Top each slice with sauce, Parmesan cheese and mozzarella cheese.9. Place lid back on Microwave Roaster with vent open and snap shut.10. Cook in microwave 4 - 5 minutes.11. Let stand for 1 min. *Very carefully, remove lid, remove eggplant with rubber spatula and serve. *Be cautious, contents will be hot!


HOISIN GARLIC ROAST CHICKENPREP TIME: 5 minutes COOK TIME: 25 - 30 minutes SERVES: 3 - 4

2 ½ - 3 lb. whole chicken½ cup Hoisin sauce4 cloves whole cloves garlic, peeled and crushed ½ whole lemon½ cup chicken broth1 tsp poultry seasoning

1. Put broth in bottom of roasting pan, then put rack on top.2. Sprinkle poultry seasonings, place garlic cloves & lemon inside cavity of chicken.3. Place chicken on roasting rack, then brush Hoisin Sauce all over the outside of chicken.4. Place lid on Microwave Roaster with vent open and snap shut.5. Cook in microwave 25 – 30 minutes or until juices form chicken run clear (check after 25 min. if chicken is not done cook 5 min. more or until done).6. Let stand for 3 min. *Very carefully, remove lid, remove chicken with meat fork or tongs, place on a large plate or platter and serve. *Be cautious, contents will be hot!


GARDEN QUICHEPREP TIME: 3 minutes COOK TIME: 8 minutes SERVES: 4 - 6

8 eggs scrambled with ½ cup half and half¾ cup low fat or no fat shredded Sharp Cheddar Cheese½ cup each broccoli flowerets, shredded carrots, red bell pepper, green bell pepper¼ tsp hot pepper flakes1 teaspoon sea saltPinch black pepper

1. Remove rack from Roaster.2. Mix vegetables together in medium bowl, then add to bottom of Microwave Roaster.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.

TERIYAKI SALMON WITH RED BEANS & RICEPREP TIME: 5 minutes COOK TIME: 18 minutes SERVES: 4

1 lb. fresh or frozen (thawed) Salmon fillets cut into 4 equal 4 oz. pieces½ cup Teriyaki sauce1 tsp olive oil1 tsp Old Bay seasoning½ tsp sea salt1 ½ cups long grain rice¾ cup canned red beans, drained and rinsed3 cups chicken brothPinch of cayenne pepper (optional)

1. Place salmon fillets into a medium bowl and combine gently with Teriyaki sauce until well coated with sauce.2. Remove rack from Microwave Roasting pan.3. Add rice, broth, seasonings, olive oil and red beans gently mix together.4. Place roasting rack back in pan.5. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 10 minutes.6. Carefully remove Microwave Roaster from Microwave, carefully remove lid.7. Place salmon fillets in on roasting rack.8. Place lid on Microwave Roaster with vent open and snap shut.9. Microwave for 8 minutes or until fish flakes and is done (Carefully remove lid to check fish).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 will be hot.


5 6

7. Let stand for 1 min. and serve *Use caution when eating, contents of the omelet will be very hot!


CHILI CHOCOLATE BROWNIESPREP TIME: 8 minutes COOK TIME: 5 – 8 minutes SERVES: 4 - 6

1 ½ cups unsweetened cocoa powder1 ½ cups whole wheat or all-purpose flour1 ¾ cup granulated sugar cane1 tsp chili powder (optional)Pinch nutmeg½ tsp baking powder

1. Place cocoa powder, flour, chili powder, nutmeg and baking powder in medium bowl and mix together.2. Place eggs, sugar, vanilla extract, chocolate chips, sour cream and butter in large bowl and mix until combined.3. Fold flour mixture into wet mixture only until combined.4. Remove rack of bottom of Microwave Roaster then transfer mix into Roaster with a rubber spatula. 5. Let batter rest for 5 min.6. Place lid on Microwave Roaster with vent open and snap shut.7. Microwave for 5 – 8 minutes or until a tooth pick comes out clean when placed in center of brownies.8. Let brownies stand for 2 min. Turn brownies onto a large plate, cut into squares and serve.


CHEESE STEAK PLEASEPREP TIME: 5 minutes COOK TIME: 6 minutes SERVES: 4

1 lb. cooked, thin sliced roast beef1 each green and red bell pepper, cored, seeded and cut into half inch strips½ large yellow onion, peeled and sliced ½ inch thick1/3 cup prepared steak sauce1 cup shredded low fat or no fat sharp Cheddar cheese 4 each – 6-inch whole grain sub rolls, sliced open long ways and toasted

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.3. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 3 minutes.4. Carefully remove lid, place roasting rack into Roaster, spread beef out onto roasting rack, top with shredded cheese.5. Put lid onto Roaster with vent open and snap shut. Microwave 2 - 3 minutes or until beef is hot and cheese is melted.*Very carefully, remove lid, using a fork or tongs place meat, cheese on to sub rolls and top with onions/peppers.6. Let stand for 1 min. then serve. *Be cautious, meat, cheese, peppers and onions will be hot.


SWEET & SOUR PORK CHOPSPREP TIME: 3 minutes COOK TIME: 18 minutes SERVES: 4

1 lb. center cut pork chops cut 1-inch-thick, should be 4 chopsPinch Chinese five spice powder1 cup crushed pineapple3 tablespoon cider vinegar3 tablespoons granulated sugar cane

1. Combine spices, pineapple, vinegar, sugar, soy sauce and pepper flakes in a medium bowl.2. Place pork chops into bowl and combine gently until coated with pineapple mixture. Remove rack from Microwave Roasting pan.3. Add rice, broth, seasonings, olive oil and sea salt gently mix together.4. Place roasting rack back in pan, Place lid on Microwave Roaster with vent open and snap shut. Microwave for 10 minutes.5. Carefully remove Microwave Roaster from microwave. Carefully remove lid6. 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.7. Microwave for 4 minutes. Carefully remove lid, turn pork chops over, put more pineapple mixture on top, replace lid and cook for 4 minutes or until pork chops are done (firm to the touch).8. Let stand for 2 min. *Very carefully, remove lid, transfer pork chops to plates, then spoon portion of rice on plate and serve. *Be cautious, contents will be hot.


7 8

6 oz. butter softened2 tablespoons low fat sour cream4 large eggs½ cup semi-sweet chocolate chips1 tsp vanilla extract

¼ cup naturally brewed, low sodium soy saucePinch hot pepper flakes (optional)1 ½ cups jasmine or long grain rice3 cups low sodium chicken broth1 tablespoon olive oil1 tsp sea salt

KANSAS CITY SALISBURY STEAK WITH MUSHROOM GRAVYPREP TIME: 8 minutes COOK TIME: 6 - 8 minutes SERVES: 4

1 lb. lean ground beef or ground turkey½ cup bread crumbs1 large egg beaten¼ yellow onion, peeled and fine dice½ granulated garlic

1. Place ground beef or turkey in medium bowl, mix with bread crumbs, egg, onion, garlic and barbecue sauce then form into 4 equal size patties.2. Place patties on rack in Microwave Roaster, place cover with vent open and snap on. Microwave for 3 minutes.3. In a medium bowl, whisk mushroom soup, mushrooms and broth together and reserve4. Carefully remove lid, place patties on a plate and remove rack, pour off fat into a metal container for disposal.5. Add mushroom mixture to bottom on Microwave Roaster, add rack, turn steaks over and place back on rack.6. Place cover with vent open and snap on Microwave Roaster. Microwave 3 - 4 minutes longer or until Salisbury Steaks are done.7. Let stand for 1 min. *Very carefully, remove lid, transfer steaks to warm plate, stir gravy with a plastic, heat proof kitchen spoon. Serve Salisbury Steaks with spoon full of mushroom gravy and serve. *Be cautious, Salisbury Steaks and gravy will be hot.


BUFFALO CHICKEN WINGSPREP TIME: 3 minutes COOK TIME: 15 - 18 minutes SERVES: 4 - 6

2 ½ - 3 lbs. chicken wings fresh or frozen (thawed)2 tablespoon Creole seasoning½ cup butter melted½ cup Frank Red hot or Buffalo Wing Sauce2 cups celery sticks¾ cup low fat Ranch Dressing

1. Place Roasting Rack into Microwave Roaster.2. Place chicken wings on roasting rack, stand then straight up, sort of shingling them.3. Sprinkle on Creole seasonings on chicken wings.4. Place cover with vent open and snap on Microwave Roaster. Microwave 15 - 18 minutes longer or until chicken wings are cooked through.5. While wings are cooking, place whisk together melted butter and wing sauce in a large bowl.6. When wings are done, carefully remove lid and transfer wings to bowl with butter/sauce with tongs, gently toss wings in sauce until well coated; serve with celery stick and ranch dressing *Be cautious wings will be hot.


TEX MEX LASAGNAPREP TIME: 8 minutes COOK TIME: 4 - 6 minutes – 30 seconds SERVES: 3 - 4

1 lbs. lean ground beef or turkey, combined with 2 tsp. chili powder cooked (microwave 6 – 8 minutes in bottom of Roaster with lid on, vent open) cool and reserve1 cup canned black beans, drained1 ½ cups mild salsa (room temperature) separated into 3 portions2 tsp. chili powder1 ½ cups low or no fat finely shredded Tex Mex cheese separated into 3 portions6 each 6-inch corn tortillas

1. Cook and cool ground beef or turkey.2. Drain off fat in bottom of Roaster.3. Place 2 each corn tortillas in the bottom of the Microwave Roast.4. Spread ½ ground meat on top, then ½ of the beans, 1/3 of the cheese and 1/3 of the salsa.5. Place 2 tortillas on top then repeat last step.6. Place last 2 tortillas’ on top the top the tortilla’s then spread remaining salsa on the tortilla’s and top with remaining cheese.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.8. Let stand for 2 min. *Very carefully, remove lid and serve. *Be cautious filling will be hot.


9 10

2 tbl prepared hickory barbecue sauce1 can mushroom soup1 can low sodium beef broth1 small can sliced mushrooms drained

CHICKEN BURRITO BAKEPREP TIME: 3 minutes COOK TIME: 7 – 8 minutes SERVES: 4

4 medium chicken breasts¾ cup mild prepared salsa1 cup shredded low fat Mexican shredded cheese1 large whole wheat flour tortillatortilla chips

1. Cut chicken breasts into approx. 1 inch pieces and place into a medium bowl.2. Add salsa and stir until chicken is well coated.3. Cover with plastic wrap and let marinate for 10 minutes.4. Place rack in Microwave Roaster, place chicken mixture on top of rack.5. Place lid onto, make sure vent is open, snap shut. Cook in Microwave for 2 minutes.6. Remove from Microwave, carefully remove lid, place chicken into a heat proof bowl and reserve.7. Place ½ of the tortilla on the bottom of pan. Then top with half the chicken mixture, then half the cheese, then other half of the tortilla, repeat with remaining chicken and cheese.8. Put lid back on unit, snap shut, vent open.9. Cook in microwave for 3 - 4 more minutes until chicken is done and cheese is melted.10. Let stand for 1 min. *Very carefully, remove lid, remove chicken breasts with tongs or rubber spatula and serve. *Be cautious, contents will be hot! Serve with tortilla chips.


MOLE CHICKEN, QUINOA AND VEGETABLESPREP TIME: 4 minutes COOK TIME: 8 - 10 minutes SERVES: 2 - 3

1 cup quinoa1 ¾ cups vegetable or low sodium all natural chicken broth½ cup prepared Mole sauce2 each chicken boneless breasts and thighs (no skin) cut into approx. 1 pieces1 each red & green bell pepper, cored, seeded and cut approx. ½ inch pieces½ cup yellow onion small dice1 clove garlic small dice1 tsp sea salt1 tsp olive oil

1. Cut chicken breasts into approx. 1 inch pieces and place into a medium bowl.2. Add mole sauce, peppers, garlic, onions and stir until chicken is well coated.3. Cover with plastic wrap and reserve.4. Remove rack from Microwave Roaster, place quinoa, broth, salt and oil in bottom or Roaster and stir.5. Place lid onto, make sure vent is open, snap shut. Cook in microwave for 4 minutes.6. Remove from microwave, carefully remove lid, place rack into bottom of Roaster on top of quinoa then place chicken mixture onto rack spread out evenly.7. Put lid back on unit, snap shut, vent open.8. Cook in microwave for 4 – 6 more minutes until chicken is done.9. Let stand for 1 min. *Very carefully, remove lid, carefully remove chicken with tongs or rubber spatula place in a heat proof bowl. Gently fold chicken mixture into Quinoa and serve. *Be cautious, contents will be hot!


CHICKEN WITH OLIVES, TOMATOES AND GARLICPREP TIME: 4 minutes COOK TIME: 8 – 10 minutes SERVES: 3 - 4

6 boneless skinless chicken thighs2 cups canned diced tomatoes drained2 cloves garlic peeled and minced1 green bell pepper, cored, seeded cut medium dice (approx.)½ cup yellow onion peeled cut medium dice (approx.)¾ cup each sliced green olives and sliced black olives2 tablespoons extra virgin olive oil½ tsp sea salt¼ tsp hot pepper flakes½ tsp. ground cumin

1. Place all vegetables, olive oil and seasonings in bottom of roasting pan and gently stir.2. Place rack on top of mixture then place chick thighs on rack evenly spread out on rack.3. Place lid onto, make sure vent is open, snap shut. Cook in microwave for 4 minutes.4. Remove from microwave, carefully remove lid, remove chicken with tongs into a heat proof bowl, remove roasting rack.5. Place chicken thighs on top of olive mixture. Put lid back on unit, snap shut, vent open.6. Cook in microwave for 4 – 6 more minutes or until chicken is done.7. Let stand for 1 min. *Very carefully, remove lid and serve. *Be cautious, contents will be hot!

*cooking times may vary depending on the wattage of microwave used11 12

MEAT BALLS & SHELLSPREP TIME: 5 minutes COOK TIME: 8 -10 minutes SERVES: 4

1 lb. lean ground beef¾ cup fresh whole wheat bread crumbs (break up 4 slices of whole wheat bread pulse in a blender)1 large egg1 tsp Italian Seasonings¼ cup ketchup 1 clove garlic minced

1. Combine all ingredients; except pasta, sauce and Parmesan cheese in large bowl.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. Carefully pour off ¾ of the pan juices and fat from the bottom of the microwave pan.5. Add the sauce, shells to bowl with the meat balls and gently mix them only until combined.6. Gently add mixture back bottom pan of the Roaster pan spreading evenly in the pan.7. Top evenly with Parmesan cheese.8. Place lid on Microwave Roaster with vent open and snap shut.9. Microwave for 4 - 5 minutes or until meatballs are cooked through.10. Let stand for 2 min. *Very carefully, remove lid, and serve. *Be cautious, contents will be hot.


ROASTED CHICKEN WITH NEW POTATOES & CARROTSPREP TIME: 5 minutes COOK TIME: 7 – 9 minutes SERVES: 2 - 3

2 ½ - 3 lb. whole chicken4 cloves whole cloves garlic, peeled and crushed ½ cup chicken broth1 tablespoon poultry seasoning and 1 tsp chili powder mixed together in a small bowl2 cups washed and cut in half new potatoes1 ½ cups baby carrotsolive oil spray1 tsp sea salt

1. Put broth in bottom of roasting pan, add carrot, potatoes then sprinkle with sea salt. Place roasting rack on top of vegetables.2. Rinse and pat dry chicken. Place on a cutting board, spray both sides of chicken with olive oil spray.3. Sprinkle seasonings on outside and inside of chicken, place garlic cloves inside cavity of chicken. Place chicken on roasting rack.4. Place lid on Microwave Roaster with vent open and snap shut.5. Cook in microwave 25 – 30 minutes or until juices form chicken run clear (check after 25 min. if chicken is not done cook 5 min. more or until done).6. Let stand for 3 min. *Very carefully, remove lid, remove chicken with meat fork or tongs, place on a large plate or platter, transfer vegetables to a heat proof bowl using a slotted spoon, carve chicken and serve. *Be cautious, contents will be hot!


CHIPOTLE BRISKET BEEFPREP TIME: 3 minutes COOK TIME: 45 - 50 minutes SERVES: 4

3 lbs. beef brisket1 medium onion peeled, cut in half and sliced ½ inch thick (approx.)2 cloves garlic minced¾ cup low sodium beef broth¾ cup prepared Chipotle barbecue sauce

1. Remove rack from Roaster.2. Mix onion, garlic, broth and Chipotle Barbecue sauce together in medium bowl, then add to bottom of Microwave Roaster.3. Place brisket on top of mixture.4. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 25 minutes.5. Carefully remove lid, using a meat fork or tongs, gently turn brisket over.6. Place lid on Microwave Roaster with vent open and snap shut.7. Cook in microwave 20 - 25 minutes or until brisket is fork tender.8. Let stand for 3 min., place on cutting board, slice and serve. *Use caution when eating, contents of the omelet will be Very hot!


13 14

½ small onion, peeled and cut small dice (approx.)1 tsp sea salt¼ tsp hot pepper flakes3 cups cooked shells1 ¼ cup marinara sauce½ cup Parmesan cheese

SUN DRIED TOMATO MEAT LOAFPREP TIME: 8 minutes COOK TIME: 10 - 15 minutes SERVES: 3 - 4

1 ½ lb. lean ground beef1 cup fresh whole wheat bread crumbs (break up 4 slices of whole wheat bread pulse in a blender)2 large egg1 ½ tsp Creole seasonings¾ cup sun dried tomatoes, drained and rough chopped¼ cup ketchup 1 tablespoon yellow mustard2 cloves garlic minced½ small onion, peeled and cut small dice (approx.)¼ tsp hot pepper flakesketchup

1. Combine all ingredients in a large bowl, mix with your “washed” hands until combined well.2. Form into a large ball place on rack inside of roasting pan, form a rectangle or loaf.3. Using ketchup bottle, stream a criss cross of ketchup on top of loaf.4. Place lid on Microwave Roaster with vent open and snap shut.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 proof serving platter or large plate, cut into slices about 1 – 2 inches thick and serve. *Be cautious, meatloaf will be hot.


BARBECUE SHRIMP SKEWERSPREP TIME: 5 minutes COOK TIME: 6 minutes SERVES: 3 - 4

1 lb. raw peeled and deveined medium shrimp8 - 10 each 8-inch-long wooden skewers1 each green and red bell pepper, cored, seeded and cut approx. into 1 – 2 inch pieces1 large yellow onion, peeled and cut approx. into 1 – 2 inch pieces½ cup prepared Honey Barbecue sauce

1. Place shrimp and barbecue sauce in a medium bowl and stir until well coated with sauce.2. Alternating ingredients, place a shrimp then pepper then shrimp then onion and so on for 4 – 6 spring total per skewer, reserve them on a large plate until 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 3 – 4 minutes or until shrimp are cooked through.*Carefully remove lid, remove shrimp skewers place on plate and keep warm5. Place the other half of the skewers in one layer on the roasting rack, place in bottom of Roaster.6. Place lid on Microwave Roaster with vent open and snap shut, Microwave for 3 – 4 minutes or until shrimp are cooked through.7. *Carefully remove lid, remove shrimp skewers place on plate and keep warm.*Be cautious, skewers will be hot.


TURKEY BACON DOGS with RANCHERO BEANSPREP TIME: 4 minutes COOK TIME: 6 - 7 minutes SERVES: 4 - 6

8 each all-beef kosher hot dogs1 lb. turkey bacon2 – 8 oz., cans pinto beans¾ cup mild salsa½ cup ketchup1 tsp yellow mustard

1. Combine beans, tomatoes, ketchup, mustard, Worcestershire sauce and seasoning in a medium bowl. Removing roasting rack from the roasting pan. Add bean mixture to roasting pan.2. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 3 minutes.3. Carefully remove Microwave Roaster from microwave. Carefully remove lid.4. Place roasting rack on top of bean mixture. Place hot dogs on roasting rack. Place lid on Microwave Roaster with vent open and snap shut.5. Microwave for 3 - 4 minutes or until hot dogs are hot and turkey bacon is crisp. Carefully remove lid, transfer dogs to warm plate, serve beans into heat proof bowl’s. *Be cautious, contents will be hot.


15 16

1 tsp Worcestershire sauce1 tsp taco seasoningwhole grain or sourdough hot dog’s bunsSuggested condiments - mild salsa, guacamole, low fat mayonnaise

SALMON LETTUCE WRAPSPREP TIME: 4 minutes COOK TIME: 4 - 6 minutes SERVES: 3 – 4

1 lb. fresh or frozen (thawed) skinless boneless salmon fillets cut into equal fillets1 - 2 heads fresh bib lettuce½ cup low sodium soy sauce1 tablespoon olive oil1 tsp. lime juicePinch of cayenne pepper (optional)1 cup fresh pico de gallo½ cups prepared cole slaw

1. In a medium bowl, whisk together soy sauce, olive oil, lime juice and pepper.2. Place salmon fillets on roasting rack in roasting pan, brush well with soy sauce mixture.3. Place lid on Microwave Roaster with vent open and snap shut. Microwave for 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. 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!


TUNA, TOMATO, MUSHROOM CASSEROLEPREP TIME: 8 minutes COOK TIME: 6 - 8 minutes SERVES: 3 - 4

8 oz. fresh or frozen (thawed) tuna steaks1 cup sliced fresh mushrooms3 ½ cups cooked and cooled whole wheat or regular egg noodles¾ cup low fat cottage cheese½ cup shredded Parmesan cheese2 large eggs beaten¾ cup whole wheat bread crumbs½ tsp dry dill weed1 tsp sea salt¼ tsp red pepper flakes (optional)

BLACK BEAN CHILI STUFFED PEPPERSPREP TIME: 5 minutes COOK TIME: 7 - 9 minutes SERVES: 4 - 6

3 each large green peppers, tops cut offer cored and reserve2 – 8 oz. black beans drained¾ cup frozen kernel corn thawed1 – 8 oz. can diced tomatoes, drained4 slices turkey bacon cooked, cooled and crumbled (optional)2 tablespoons corn meal½ medium onion peeled, cored and cut fine dice (approx.)2 cloves garlic minced1 tsp ground cumin½ tsp ground black pepper1 tsp sea salt¼ tsp red pepper flakes1 cup low fat shredded Cheddar cheese

1. Place beans, corn, corn meal, tomatoes, turkey bacon, onion, garlic and seasoning in medium mixing bowl, mix well and reserve.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 Roaster. Microwave 2 minutes.

1. Place Tuna Steaks onto roasting rack and cover with mushrooms. Place cover with vent open and snap on Microwave Roaster. Microwave 3 – 4 minutes or until tuna is cooked through.2. *Very carefully, remove lid, transfer tuna steaks and mushrooms onto a heat proof plate. Let cool slightly. Then break tuna into pieces using your clean hands and reserve.3. In a large mixing bowl combine cottage, Parmesan cheeses, eggs, bread crumbs, seasoning and mix well.4. Fold into cheese mixture noodles then gently fold in tuna and mushrooms.5. Remove Roasting Rack from the Roasting pan. Transfer casserole mixture to bottom of Roasting Pan, spread out evenly.6. Place cover with vent open and snap on Microwave Roaster. Microwave 3 - 4 minutes or until casserole is heated through and cheese is melted7. Let stand for 2 min. *Very carefully, remove lid and serve. *Be cautious filling will be hot.


17 18

FETA, SPINACH, ARTICHOKE DIPPREP TIME: 5 minutes COOK TIME: 6 - 8 minutes SERVES: 4

1 jar (6 ounces) marinated artichoke hearts, drained and rough chopped1 package frozen spinach (8 -10 oz.), thawed and water squeezed out of spinach1/3 cup mayonnaise cup sour cream½ cup low fat cream cheese softened1 small garlic clove, peeled and minced¾ cup Feta cheese crumbledPinch ground cayenne pepperPinch ground nutmegwhite corn tortilla chips

1. Mix all ingredients well, except chips, in a large bowl and reserve.2. Remove Roasting Rack from Microwave Roaster.3. Transfer spinach mixture into Roaster Pan with a rubber Spatula and distribute evenly in pan.4. Place cover with vent open on Microwave Roaster and snap on. Microwave for 6 - 8 minutes or until ingredients are heated through and mixture is bubbling.5. Let stand for 1 min. *Very carefully, remove lid, let cool slightly and serve with chips. *Be Very cautious, dip will be hot.


CARIBBEAN PEAS & RICEPREP TIME: 3 minutes COOK TIME: 12 - 15 minutes SERVES: 4

1 ½ Jasmine or Basmati rice (rinsed and drained)2 ½ cups low sodium vegetable or chicken broth1 cup frozen peas1 tsp Jerk seasoning3 tablespoons coconut or olive oil1 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.

ROASTED VEGETABLE TACO’SPREP TIME: 6 minutes COOK TIME: 4 - 6 minutes SERVES: 4

½ each green and red bell pepper, seeded, cored and cut medium dice (approx.)½ cup zucchini cut medium dice (approx.)½ cup summer squash cut medium dice (approx.)½ small onion cut medium dice (approx.)½ cup fresh or frozen (thawed) kernel corn½ cherry tomatoes, sliced in half1 cloves garlic, minced1 tsp taco seasoning1 tablespoon low sodium soy sauce4 – 6 whole grain tortilla’s ½ cup prepared pico de gallo½ cup prepared guacamole pan spray

1. Place all vegetables in bowl, spray with pan spray, toss with taco seasoning and soy sauce.2. Place all vegetables on Roasting Rack in Microwave Roaster, place cover with vent open and snap on. Microwave for 4 - 6 minutes or until vegetables are cook through.3. Let stand for 1 min. *Very carefully, remove lid, transfer vegetables to a heat proof bowl and serve. For Serving: Place some vegetable mixture in a tortilla, then top with Pico De Gallo and Guacamole. *Be cautious vegetables will be hot.


19 20

3. Carefully remove lid. Spoon bean mixture ¾ full with each pepper, then top with Cheddar cheese. Place cover with vent open and snap on Microwave Roaster. 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. *Be cautious peppers & filling will be hot.


POLENTA WITH PORTABELLA MUSHROOMSPREP TIME: 4 minutes COOK TIME: 5 - 6 minutes SERVES: 2 - 4

¾ cup corn meal3 cups low sodium vegetable broth or chicken broth¾ cup Portabella mushrooms sliced ½ thick, then cut into ½ inch pieces (approx.)½ tsp sea salt¼ tsp hot pepper flakes2 tablespoons extra virgin olive oil

1. Remove roasting rack, add all ingredients to Roasting pan and stir.2. Place cover with vent closed on Microwave Roaster and snap on. Microwave for 3 minutes.3. Carefully remove lid, stir mixture, place cover back on Microwave Roaster and snap on. Microwave for 2 -3 more minutes.4. Let stand for 1 min. *Very carefully, remove lid, gently stir polenta then serve. Or… let polenta cool in the freezer for 15 min. then remove, cut into equal squares and grill on medium heat 3 minute per side then serve. *Be cautious, polenta will be hot.


CHOCOLATE CHIP COUSCOUS CAKEPREP TIME: 8 minutes COOK TIME: 6 - 8 minutes SERVES: 4

1 1/3 cup couscous4 eggs scrambled1 ½ tsp baking powder½ cup mini chocolate chips½ tsp real vanilla extract1 tablespoon coconut or olive oil½ cup granulated sugar cane juice or date sugar

1. In a large bowl mix eggs, vanilla, sugar and oil together and reserve.2. In medium bowl combine couscous baking powder and chocolate chips.3. Add dry mixture to wet mixture until combine. 4. Remove roasting rack from Microwave Roaster. Using a rubber spatula, transfer 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 out clean when done).6. Let stand for 1 min. *Very carefully, remove lid, let cool. When cool cut into squares and serve.


S'MORE BROWNIE PLEASEPREP TIME: 5 minutes COOK TIME: 4 - 6 minutes SERVES: 4 - 6

1 1/3 cups whole grain self-rising flour or regular self-rising flour¾ cup granulated sugar cane or brown sugar1/3 cup mini chocolate chips¼ cup Dutch cocoa powder¼ cup vegetable oil1 1/3 cup low fat milk, almond milk or rice milk1 large egg scrambled2 graham crackers crumbled8 large marshmallows cut in halfpan spray

1. Remove Microwave rack from Roaster, the lightly spray interior of Roaster pan with pan spray.2. Place all ingredients dry ingredients into large bowl and mix until combined, then whisk in all the liquid ingredients only until combined.3. Transfer batter to Roasting pan, use a rubber spatula to get all the batter out of the mixing bowl.4. Let batter rest for 5 minutes.5. Place cover with vent open and snap on Microwave Roaster. Cook in microwave for 3 – 4 minutes, insert a toothpick in center, if it comes out clean, brownies are 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

3. Place cover with vent closed on Microwave Roaster and snap on. Microwave for 12 - 15 minutes or until rice is done.4. Let stand for 1 min. *Very carefully, remove lid, gently stir rice then serve. *Be cautious, rice will be hot.


21 22

23

marshmallows on top in an even layer.7. Place cover with vent open and snap on Microwave Roaster. Cook in microwave for 30 seconds or until marshmallows are melted.8. Let stand 2 min. and cool slightly then serve. *Be Very cautious, chocolate chips inside, marshmallows on top will be very hot!


GLUTEN FREE DEEP SOUTH LEMON BARSPREP TIME: 10 minutes COOK TIME: 6 - 8 minutes SERVES: 4 - 6

Crust1 cup Gluten free flour3 tablespoons granulated sugar cane juice can or date sugar1 tablespoons zest (zest from 1 lemon)3 tablespoons organic or regular coconut oil at room temperature or chilled slightly3 tablespoons melted butter

Filling¾ cup granulated sugar can juice can or date sugar2 tablespoons lemon zest chopped fine3 large eggs, room temperature1/3 cup fresh lemon juice1 tablespoon Gluten free flour½ tsp baking powder¼ tsp sea saltpan spray

1. Lightly spray bottom of Roaster with pan spray.

Crust1. Whisk flour, sugar and lemon zest together2. Stir in coconut oil & butter until combined for the crust3. Press the crust into bottom of roasting pan, let crust rest for 10 min.4. Place cover with vent open and snap on Microwave Roaster. Microwave for 2 minutes. Check to make sure the crust is firm. If not, heat for an additional 30 seconds – 1 minute.5. Let cool slightly and reserve.

Filling1. Beat sugar, lemon zest, eggs, and lemon juice together.2. Beat in flour, baking powder and salt and continue beating for 2 – 3 minutes.3. Pour the filling over the crust and microwave for 2 – 3 minutes. Check the filling. It should be set and Jell-O like. If it hasn't set, microwave for an additional 30 seconds to 1 minute.4. Let the lemon squares cool then refrigerate for 1 hour or put in freezer for 30 minutes or until firm.5. Cut into squares, dust with granulated cane juice or date sugar. Keep refrigerated.


PEACHES & CREAM CAKEPREP TIME: 5 minutes COOK TIME: 3 - 5 minutes SERVES: 4

1 cup fresh (pit removed) or frozen thawed peaches cut into ½ inch pieces (approx.)1 ½ cups whole grain or regular buttermilk pancake mix½ cup granulated cane juice or date sugar¼ tsp sea salt2 tablespoons unsalted butter (soft)3 tablespoons low fat sour cream2 large eggs¼ cup low fat milk or almond milk2 teaspoons pure vanilla extractpan 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 ingredients. Fold in peaches. 3. Use Pan Spray lightly in bottom Roaster Pan. Using a rubber spatula transfer batter to the bottom Roaster Pan.4. Let batter rest for 5 min.5. Place cover with vent open and snap on. Microwave for 3 - 4 minutes or until batter is set, firm to the touch and a toothpick placed in center of cake push in then pulled out comes out clean, if not, return to microwave and cook for an additional 30 seconds.6. Let stand for 2 min. *Very carefully, remove lid, let cake cool then cut into squares with a plastic knife and serve. *Be cautious, filling may be hot.


microwave roasting pan

Documents