The microwave is a convenient device that, in many ways, changed the modern kitchen. Some parents, despite their hectic schedules, avoid using the microwave to prepare dinner because they assume it is an unhealthy preparation method. However, experts at Harvard Medical School say that microwaving certain foods may actually do a better job of retaining nutrients than more conventional cooking methods. If you want a simple healthy dinner for your family, don't rule out the microwave.
Choose a lean protein such as chicken or beans. Protein is an essential nutrient for growth in children and should accompany every meal. Buy cooked rotisserie chicken, remove the skin which is high in calories, and heat it up in the microwave on high for four to six minutes. To cook beans, pour the contents of a can of beans into a microwavable bowl and cook for about three minutes. Try different types of beans such as garbanzo beans, kidney beans and black beans.
Choose vegetables. Frozen or canned vegetables such as peas, green beans, spinach, carrots or corn perform well in the microwave. According to Harvard Medical School, many vegetables, such as broccoli, retain their nutrients better in the microwave than they do through boiling or other cooking methods. Cook fresh veggies in the microwave and add a little salt and pepper to make them more appetizing.
Choose a carbohydrate. Baked potato, or in this case microwaved potato, is a healthy choice as long as you don't load your tater up with sour cream and bacon bits. Remember to put slits in the potato before microwaving. Cook for 10 to 12 minutes and top with some light margarine, salt and pepper, or with some light ranch dressing for additional flavor. Sweet potato is another microwaveable option recommended by experts at Duke University. Try microwaveable whole-grain wild rice too.
Serve your meal with a glass of water. Water is necessary for proper hydration and bodily functions. It is also much better for your body than sugary soda and juice that are high in calories.
Items you will need
- Microwaveable bowls and plates
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- Always follow the recommended cooking instructions on the packaging of microwaveable foods.
- Never microwave plastic storage bags or containers from the grocery store.
- Don't allow plastic to touch food during microwaving because it can melt. Use wax paper or paper towels.
- Vent containers before microwaving to avoid explosions.
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