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Table of Contents,Introduction,Simple Cooking Tools 3. Measuring Ingredients without Measuring Cups or Spoons 4. Tips for Making Packaged Meals and Soups More Nutritious 5. Selecting Frozen and Prepared Meals 6,Basic Microwave Cooking. Microwave Safety Tips 7,Microwave Safe Containers 8. Potatoes 10,Fresh Vegetables Cooking Steps 12,Fresh Vegetables Cooking Times 13. About Our Recipes 14,Nutrition Criteria 15,Three Day Meal Plan 16.
Recipes by Ingredient 17,Recipe Index 18,Breakfast 19. Sandwiches and Salads 23,Hot Meals 33,Snacks and Sides 37. Additional Information,Additional Resources 40, About JF CS Nutrition Services and Project Bread 41. Acknowledgements 42,2014 JF CS of Greater Boston All Rights Reserved. Introduction,Welcome to Home Cooking without a Kitchen.
Whether you ve been cooking since the moment you could walk or you have only just. begun this cookbook is for you Inside you will find meal ideas to savor without needing a. full kitchen You don t even need to like to cook to use this cookbook But we think you will. like these recipes You might find that a few of them become your go to favorites. In addition to simple to prepare tasty and kid approved recipes you will find how. to cook almost any fresh food in a microwave and learn new ways to use ordinary. ingredients, We hope you like it so much that Home Cooking without a Kitchen becomes your new. cooking staple,Happy eating,2 HOME COOKING WITHOUT A KITCHEN. Introduction,Simple Cooking Tools, You can prepare many healthy no cook or microwave recipes with only a few simple kitchen tools. You can buy these items at a grocery store or dollar store. 1 Microwave Safe Bowl, Use your microwave safe bowl to mix ingredients together serve meals store. leftovers or reheat food in the microwave See page 8 for more information. about containers that are safe for the microwave,2 Good Knife.
A chef knife is a large knife that you can use to cut vegetables meat fruit nuts. or any other ingredient A sharp knife is always safer than a dull knife. 3 Cutting Board, A cutting board gives you a clean surface to cut and prepare ingredients for your. 4 Can Opener, Use a can opener to open canned ingredients such as tuna beans vegetables. and fruits,5 Strainer, Use a strainer to wash fruits and vegetables drain and rinse the salt from canned. beans and vegetables and drain pasta after cooking. 6 Measuring Cups and Spoons, All recipes tell you how much of each ingredient to add Use measuring spoons. and cups to make sure that you are adding the right amounts If you don t have. measuring cups or spoons you can estimate quantities using the guide on page 4. HOME COOKING WITHOUT A KITCHEN 3,Introduction,Measuring Ingredients without.
Measuring Cups or Spoons, Even if you don t have measuring cups or spoons you can still make many recipes Here. are some easy ways to estimate amounts,cup handful or 1 light bulb. 1 cup 1 fist,1 teaspoon the tip of your index finger. 1 Tablespoon 1 thumb,4 HOME COOKING WITHOUT A KITCHEN. Introduction,Tips for Making Packaged Meals and Soups.
More Nutritious, Choose frozen meals with less than 600mg of sodium per serving and canned soups with less. than 500mg of sodium per serving, If the meal or soup comes with a flavor packet only use half or none of it. Choose meals that include,lean protein such as chicken turkey tofu or beans. whole grains such as brown rice or whole grain pasta and. vegetables, Add fresh frozen or low sodium canned vegetables to your meal to make the meal bigger and. more satisfying, Add canned beans or pre cooked meat for extra protein.
HOME COOKING WITHOUT A KITCHEN 5,Introduction,Selecting Frozen and Prepared Meals. If you buy frozen or prepared meals check if they are healthy Look at the Nutrition Facts label for the. following information,Healthier Frozen Meal Label,Serving size The amount of food. Nutrition Facts,Serving Size 1 package,the nutrition facts are based on. The recommended portion is often,Servings Per Container 1. smaller than we think Be sure to, Amount Per Serving check how many servings are in the.
Calories 400 Calories from Fat 25 container,Daily Values. Total Fat 3g 5,Saturated Fat 0 5g 3,Calories Most healthy adults need. Trans Fat 0g,Cholesterol 30mg 10,about 2000 calories per day so aim. Sodium 490mg 20 for less than 600 calories per meal. Total Carbohydrate 51g 17 Children generally need fewer. Dietary Fiber 2g 8 calories,Protein 22g 44,Saturated Fat Look for 10 or less. Vitamin A 25 Vitamin C 55,of the Daily Value,Calcium 4 Iron 4.
Percent Daily Values are based on a 2 000 calorie diet Your Daily Trans Fat Look for 0g. Values may be higher or lower depending on your calorie needs Cholesterol Aim for 20 or less of. Calories 2 000 2 500,Total Fat Less than 65g 80g the Daily Value. Sat Fat Less than 20g 25g,Cholesterol Less than 300mg 300mg. Sodium Less than 2400mg 2400mg Saturated fat trans fat and. Total Carbohydrate 300g 375g cholesterol raise blood cholesterol. Dietary Fiber 25g 30g,levels so choose foods that are as. INGREDIENTS low as possible in these areas,INGREDIENTS Sodium salt Aim for less than. Sugar Compare prepared meals to find the lowest 600mg of sodium per frozen meal. sugar option Sugar occurs naturally in fruits and or 500mg per serving of soup. unsweetened dairy products but it gets added to Low sodium foods are best because. a lot of foods cereals and flavored yogurts This sodium can raise blood pressure. added sugar adds calories without any nutrition, Whole Grains Check the ingredient list when selecting a meal that includes a grain such as rice or pasta.
Look for the term whole before the first grain listed ex whole wheat Brown rice popcorn oatmeal. and quinoa are also whole grains,6 HOME COOKING WITHOUT A KITCHEN. Basic Microwave Cooking, Many foods that are usually cooked on a stove or in an oven can also be cooked in a microwave. Read on for how to safely cook common foods in the microwave. Microwave Safety Tips, Use microwave safe containers such as glass and ceramic Some plastics such as Tupperware are. microwave safe as well See a list of microwave safe containers on the next page. Do not put metal into a microwave This can cause a fire. Always check the food package for microwave directions and follow them. Arrange foods evenly on the plate to help cook food thoroughly. Place a plate or paper towel over your food so it cooks evenly and doesn t splatter or make a mess. Stir food halfway through the cooking time to be sure that the food heats evenly. Let food cool for 2 minutes Then test food to ensure it is not too hot before removing from the. Be careful of hot steam when taking the cover off of foods cooked in the microwave. HOME COOKING WITHOUT A KITCHEN 7,Basic Microwave Cooking. Microwave Safe Containers, Before you begin cooking in a microwave you need to have the proper cooking containers.
Here is a list of which containers are safe and unsafe to use in a microwave. Graphic courtesy of the Food Bank of Western Massachusetts. 8 HOME COOKING WITHOUT A KITCHEN,Basic Microwave Cooking. 1 Place pasta in a bowl or other container that is safe for the microwave The pasta will. expand as it cooks Make sure to choose a container that is big enough to fit the amount of. cooked pasta,2 Add water,3 Cook on high per cooking times below. 4 Stir halfway through the cooking time, 5 When pasta is tender drain excess water and serve with your favorite toppings. Uncooked pasta Add water Microwave time Amount of cooked pasta. 1 cup 2 1 2 cups 12 minutes 2 cups,2 cups 5 cups 24 minutes 4 cups. 3 cups 7 1 2 cups 36 minutes 6 cups, As a general rule cook for 12 minutes for each cup of uncooked pasta.
HOME COOKING WITHOUT A KITCHEN 9,Basic Microwave Cooking. White or Sweet,1 Rinse potatoes to remove dirt, 2 Pierce the potato with a fork in about 5 to 8 places on all sides. 3 Place potatoes on a microwave safe plate Wrap them in a. damp paper towel, 4 See chart below for cooking times Cook according to the times below. 5 Let cool then remove from the microwave Slice potato in half and serve with your favorite. Number of medium sized potatoes Microwave time,1 7 minutes or until tender. 2 12 minutes or until tender,3 17 minutes or until tender.
10 HOME COOKING WITHOUT A KITCHEN,Basic Microwave Cooking. 1 Place rice in a bowl or other container that is safe for the microwave. The rice will expand as it cooks Make sure to choose a container that. is big enough to fit the amount of cooked rice, 2 Add water For extra flavor you can cook rice in low sodium chicken. vegetable or beef broth However this will add extra sodium to your rice. 3 Cover and cook on high in microwave, 4 After cooking leave the rice in the microwave for a couple of minutes to cool This will help the rice. finish cooking,INSTANT WHITE RICE, Uncooked rice Add water Microwave time Amount of cooked rice. 1 cup 1 cup 6 minutes 2 cups,2 cups 2 cups 8 minutes 4 cups.
3 cups 3 cups 10 minutes 6 cups,INSTANT BROWN RICE. Uncooked rice Add water Microwave time Amount of cooked rice. cup 1 cup 6 minutes 2 cups,1 cup 1 3 4 cups 8 minutes 4 cups. 1 cups 2 1 2 cups 10 minutes 6 cups,LONG GRAIN WHITE RICE. Uncooked rice Add water Microwave time Amount of cooked rice. cup 1 cup 15 minutes 2 cups,1 cup 2 cups 20 minutes 4 cups. 1 cups 3 cups 25 minutes 6 cups,LONG GRAIN BROWN RICE.
Uncooked rice Add water Microwave time Amount of cooked rice. cup 1 cup 20 minutes 1 cups,1 cup 2 cups 25 minutes 3 cups. 1 cups 3 cups 30 minutes 4 cups,HOME COOKING WITHOUT A KITCHEN 11. Basic Microwave Cooking,Fresh Vegetables Cooking Steps. The method for cooking all fresh vegetables in the microwave is generally the same. 1 Rinse vegetables well,2 Trim as necessary, 3 Chop into same size pieces to ensure even cooking. 4 Place vegetables in a bowl that is safe for the microwave Add water. For every one cup of vegetables add 3 tablespoons water For every 1 cup of. greens use 1 tablespoon water See page 13 for cooking times For more flavor. you can use broth instead of water However this will add extra sodium to your. vegetables, 5 Cover the bowl with a plate paper towel or wax paper.
6 Cook on high heat until the vegetables are tender to your liking. The vegetables will have slightly different cooking times depending on. their size and thickness, 7 Drain some of the liquid from the bowl after cooking to prevent vegetables. from getting soggy,8 Add seasonings of your choice Mix and serve. 1 Cup of Chopped 3 Tablespoons,Vegetables,1 Cup of Greens. 1 Tablespoon,12 HOME COOKING WITHOUT A KITCHEN,Basic Microwave Cooking. Fresh Vegetables Cooking Times, Here are some common vegetables and their cooking times as well as preparation tips.
Vegetable Preparation Tips Cook Time,Cut tops off peppers remove seeds and cut. bell peppers 5 6 minutes,into inch strips,broccoli Chop into pieces 3 5 minutes. Brussels sprouts Rinse and remove any damaged outer leaves 7 minutes. 4 minutes then stir and,cabbage Peel outer leaves and cut into wedges. cook 4 minutes longer,carrots Slice into inch thick rounds 5 minutes. cauliflower Chop into pieces 3 4 minutes,Remove stems and center ribs and discard Cut.
collards 5 minutes,the leaves into inch strips,Don t husk the corn just pull off any brown silk. rinse and then place them in the microwave,5 minutes then. on a damp paper towel on a plate Arrange,corn turn over and cook. the corn so that the narrow end of each to the,5 minutes longer. center of the plate Cook up to 4 pieces of corn,at one time.
eggplant Discard stem Cut into rounds or cubes 10 minutes. green beans Snap off ends of beans 3 4 minutes,Discard thick stems Chop leaves and thinner. kale 2 minutes,Remove top and bottom then peel off outer. onions skin and first layer of the onion Slice into 5 6 minutes. inch pieces,spinach Remove thick stems 2 3 minutes. Slice in rounds 6 8 minutes,summer squash, Cook time may vary depending on your microwave and how crunchy or soft you like your vegetables. We hope you like it so much that Home Cooking without a Kitchen becomes your new cooking staple Happy eating HOME COOKING ITHOT A KITCHEN 3 1 Microwave Safe Bowl Use your microwave safe bowl to mix ingredients together serve meals store leftovers or reheat food in the microwave See page 8 for more information about containers that are safe for the microwave 2 Good Knife A chef

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