Plain food often tastes bland and boring, especially food cooked with little or no fat and; sorry to say, this is the kind we should be eating to keep healthy. While nutritional value is extremely important, the truth is we eat to enjoy the flavor of well cooked food as much as we do to keep in good health.
If you are convinced sauces make food interesting, but daunted by the time it takes to prepare them, find below three recipes to prepare sauces quick with the microwave oven. You can add depth of flavor to that steamed or boiled meat, make lean grilled chicken breast moist, and improve appearance of poached fish without slaving for hours over a roux.
You may need to adjust slightly cooking times and amount of liquid to match the characteristics of your microwave oven and containers used. Don't give up. Good taste is the normal outcome of skilful cooking and with a little microwave practice you will reach sauce perfection.
--- MICROWAVE SAUCE TIPS ---
The container should be able to hold at least double the amount of sauce to prevent the sauce from boiling over the edge.
Do not cover sauces when cooking in the microwave oven, this makes easier the evaporation of liquid. Lower and wider containers also help.
Seasoning lightly before cooking sauces in the microwave also makes vegetables loose water faster.
Stir thoroughly before, at least once during, and after cooking. This will produce a smooth sauce and avoid eruptions of liquid.
Never leave a metal spoon in the sauce while cooking in the microwave. Wooden spoons also pose a risk as the wood may dry and burn.
Sauces can be made in advance and re-heated later.
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WARM OLIVE SAUCE
This warm olive sauce goes well with boiled or steamed meat and fish.
Ingredients for 4 people
2 Tbs pitted black olives
1/4 cup chopped tomatoes, tomato puree or pasatta
2 Tbs olive oil
2 Tbs chopped fresh oregano
2 Tbs water
salt
Procedure
Process the pitted olives, chopped tomatoes, oregano, water and olive oil in the blender until smooth. Season, if needed, and stir.
Cook on high for 2½ to 3 minutes. Stand for 1 minute.
This recipe has about 76 calories per serving.
Cooking tips
Less salt and pepper are needed when cooking in the microwave. Salt and pepper do not disperse in the food as in traditional cooking.
TUNA CREAM
This sauce is great for boiled meat, steamed or grilled chicken breast and spaghetti.
Ingredients for 4 people
1 3 oz can tuna in olive oil, drained and flaked
1/4 cup milk
1 clove garlic, peeled
1 Tbs olive oil
1 Tbs chopped fresh parsley
2 Tbs water
salt
pepper
Procedure
Rub the bowl with the garlic. Place the flaked tuna, milk and oil in the bowl and season with salt and pepper, if needed.
Cook on high for 3 minutes and stand for 2 minutes.
Add parsley and process in a blender until smooth.
Serve warm or cold.
This sauce has about 80 calories per serving.
Cooking tips
Cook in a wide microwave proof glass bowl.
If the tuna is canned in olive oil, use 1 Tbs of the drained oil for the recipe.
YELLOW PEPPER SAUCE
A sauce for boiled chicken or fish as the flavors and color complement each other.
Ingredients for 4 people
1 lb yellow peppers, chopped
1 small onion, chopped
1/2 Tbs butter
2 Tbs cream
Salt
Procedure
Place pepper and onion in a microwave proof glass container, add butter and a little salt.
Cover and cook on high for 5 minutes. Stand for 2 minutes.
3 Mix in the cream. Check seasoning and serve warm.
This sauce has about 60 calories per serving.
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The recipes have been tested on a 600 watts microwave oven.
