Lately, I've been going on a health and fitness frenzy, by swimming, and making meals at home. The sad thing is, I don't have a stove yet (since I moved houses). In fact, I only have a rice cooker and microwave. The Asian in me has never been so thankful for the rice cooker. If you don't have a stove, the rice cooker is ideal for cooking rice (uh duh) and other complex carbohydrates like pasta. I have been dying to eat healthier meals so I started by making....
A. Chicken and salad with broccoli
- Honey, salt, black pepper, garlic and light soy sauce (chicken marinade)
- Salad leaf - iceberg, cherry tomato, baby carrots
- Broccoli
Recipe:
- Marinade the chicken with the chicken marinade, leave for 5 - 10 minutes
- Place the chicken in a microwave-safe container
- Whack the chicken into the microwave for 4 - 8 mins, depending on the size, skin side down
- Turn it the other way, pour the sauce all over the chicken, and microwave it for another 4 - 8 minutes
- Leave to chicken to cool while you cut your salad
- Pour the chicken gravy/sauce all over your salad (you can add olive oil a little if you want to)
- Place chopped broccoli in microwave-safe container with just a bit of water (like maybe 1 cm of water height) - add a pinch of salt to the water
- Whack the broccoli in the microwave for 1 minute
- Serve chicken, broccoli and salad on a plate.
B. Chicken pasta in tomato sauce with side salad
Ingredients:
- Honey, salt, black pepper, garlic and light soy sauce (chicken marinade)
- Salad leaf - add rockets, buttercrunch, cherry tomato, baby carrots and Japanese cucumbers
- Tomato pasta sauce
- Pasta - preferably tube-shaped ones
- Salad dressing - olive oil, mustard, brown sugar, lemon or apple cider vinegar, salt
Recipe:
- Cook pasta in a rice cooker - make sure to add a little salt in the water, and put a lot of water - might take a while.
- Cook the chicken following the instructions for the chicken from recipe A - once it's cold, tear apart chicken meat with fingers
- Heat up tomato pasta sauce - any one, preferably with basil-based (if you can't find a sauce with basil, just buy the normal one and add fresh basil leafs, even better) - in a microwave-safe container for 1 minute and a half.
- Bung in cherry tomatoes (with just a bit of water) into the microwave for 40 seconds
- Chop up the salad leafs
- Make the salad dressing while you're waiting - just bung everything into a bowl and whisk it using a fork
- Drain the pasta water - add in olive oil and mix it around the drained pasta
- Add in the heated tomato pasta sauce
- Add in chicken
- Add in microwaved cherry tomatoes
- Stir and mix the food
- Garnish with chopped rocket leaves
- Serve salad with dressing on the side
I know people have said that microwaved food is dangerous from the radiation, that nutrients of veges disappear when you microwave it etc etc. In reality, I don't have a stove so I'm hoping to get one this weekend and depend less on the microwave.
As for the lack of nutrients, it all depends on how much water you place in the vegetables when you microwave it, and how long you microwave it for. I don't recommend microwaving vegetables any longer than 1 minute because that's when it becomes all limp and probably depleted from the nutrients.
Anyway, most of the vegetables here are raw and fresh, which is good for you. If you cook a whole chicken, you can keep the balance to make a salad, sandwich, or pasta for your lunch/dinner the next day. The pasta tasted amazing overnight. If you guys have any thoughts about microwaved food, leave it here :)
