60 Microwave Meals Only: Every Recipe. Microwave Only. No Hob. No Oven.
A microwave is not a compromise appliance. It steams vegetables better than boiling, poaches fish with more control than a hob, cooks a perfect jacket potato in 8 minutes versus 60 in the oven, and produces scrambled eggs that are genuinely tender when cooked on 50% power. The problem is that most people use their microwave exclusively on full power and only for reheating. This book treats it as a primary cooking tool and uses it correctly.60 original recipes cooked entirely in the microwave — no hob, no oven, nothing else. Breakfasts, soups and snacks, main dishes, sides and vegetables, and desserts including mug cakes. Plus a complete guide covering power levels, covering, standing time, container rules, the uneven cooking problem and how to solve it, safe meat temperatures, and what the microwave is genuinely excellent at versus what it cannot do.Every recipe includes: ✔ Protein, carbs, fat, and calories per serving ✔ Prep time and microwave cook time ✔ Power level specified for every recipe ✔ Notes on technique, standing time, and what to watch forWhat's inside: → Microwave Breakfasts (10 recipes) — Scrambled eggs at 50% power in 90 seconds: cooked in 30-second bursts with stirring between each, they come out tender and creamy rather than rubbery (18g protein). Mug omelette with ham, cheese, and spring onion (22g protein). Microwave porridge — the book specifies a large bowl because it bubbles up significantly. French toast in a mug. Mug pancake. Microwave poached eggs — cracked into a cup of water and vinegar, covered, cooked at 50% power for 60-90 seconds, lifted with a slotted spoon. Bacon and eggs entirely in the microwave: bacon on paper towels for crispiness, eggs poached in a mug (24g protein). Cinnamon raisin oatmeal. Egg cups in ramekins lined with ham and filled with cheese (18g protein per 4 cups). Banana and oat mug cake for breakfast, using mashed banana as the binder in place of sugar. → Microwave Soups and Snacks (10 recipes) — Tomato soup from a can of crushed tomatoes with cream stirred in at the end. Mug noodle soup with miso and a pre-cooked egg. Microwave potato soup with bacon, cheese, and sour cream. Corn on the cob cooked in the husk — the husk acts as a steam wrapper, producing better results than boiling. Cheese quesadilla in 90 seconds. Baked potato in 8 minutes. Nachos with melted cheese. Mug mac and cheese: macaroni cooked directly in water and milk in a large mug, cheese and Dijon stirred in at the end — identified as the most-made microwave snack in the book (14g protein). Microwave garlic bread. Creamy mushroom toast with mushrooms steamed in butter and cream in a covered bowl (10g protein). → Microwave Main Dishes (10 recipes) — Microwave salmon fillet at 70% power: covered tightly with cling film, cooked 3-4 minutes, it flakes perfectly and the book notes this as one of the best microwave mains (34g protein). Chicken breast at 70% power in broth, covered, with a thermometer check to 74C / 165F and 3 minutes standing time covered (42g protein — the highest in the book). Pasta cooked directly in passata and water with herbs, the starch concentrating the sauce as it absorbs. Jacket potato with chili beans, grated cheese, and sour cream (18g protein). Stuffed peppers. Tikka masala using a jar of sauce with chicken or chickpeas, cooked at 70% power with a stir halfway (32g protein). Chili con carne: mince crumbled and cooked in stages on full power to break up evenly, then beans and tomatoes added (28g protein). Simplified fish pie with fish pie mix, cream sauce, mashed potato topping, and cheese. Microwave risotto — all hot broth added at once, covered, stirred every 4 minutes rather than continuously. Beef and vegetable stew at 50% power with all ingredients diced small, the size rule being essential for even cooking (30g protein). → Microwave Sides and Vegetables (10 recipes) — Perfect microwave rice using a sealed cover and a switch from full power to 50% halfway through — the book identifies this as the technique that produces fluffy rice without a rice cooker. Broccoli steamed in a covered bowl with 2 tablespoons of water — better colour and texture than boiled. Baked sweet potato in 8 minutes. Mashed potato. Steamed asparagus. Garlic green beans with toasted almonds. Cauliflower cheese with a jar sauce topped with grated cheddar and breadcrumbs (14g protein). Corn without husk in damp paper towel. From-scratch baked beans in 8 minutes, better than any tin (12g protein). Ratatouille — all vegetables combined in a covered bowl and cooked 10-12 minutes. → Microwave Desserts and Mug Cakes (10 recipes) — Classic chocolate mug cake: the book notes that it should be slightly wobbly in the centre when the microwave stops — that is correct, not undercooked, and the standing time sets it. Vanilla mug cake, identified as the base recipe that all variations derive from. Peanut butter mug cake — the most protein-dense mug cake at 14g protein. Chocolate brownie mug, intentionally cooked 60-75 seconds and slightly underdone for fudgy brownie texture rather than cakey. Microwave rice pudding on 50% power, stirred every 2 minutes. Lemon curd mug cake — the book identifies this as the best alternative to the chocolate version for its sharpness. Bread and butter pudding in a mug, soaked for 5 minutes before cooking (12g protein). Poached pears in red wine and spices, covered, 5-6 minutes. Chocolate fondue in 90 seconds — 30-second bursts with stirring. Treacle sponge pudding: golden syrup in the bottom of the mug, batter poured over, cooked 3 minutes, turned out immediately so the syrup runs down as a sauce. → The Microwave Cooking Guide — Power levels: full power for vegetables, reheating, and boiling water; 70-80% for fish, chicken, and anything protein; 50% for slow cooking, stews, poaching, and anything delicate. Why covering is essential and what to use. Standing time as part of the cooking process — not optional. What the microwave is genuinely excellent at. What it cannot do: browning and the Maillard reaction require dry heat above 140C and a microwave heats by exciting water molecules, so food stays moist and cannot brown. Container rules. The uneven cooking problem and two solutions. Cooking pasta with ratios. Safe meat temperatures. The size rule: nothing larger than 2.5cm for even cooking. 40-page PDF. Instant download. Yours forever.
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