Recipes by Susan Boegman, Sport Dietitian (CSC-P) ... Microwave on high for 2-
4 minutes, stirring once to break up meat. ... 2 lg. or 4 sm. salmon steaks.
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Cooking on the Road Recipes by Susan Boegman, Sport Dietitian (CSC-P)
Part I: When You Have A Microwave and a Bar Fridge BRING WITH YOU: Microwaveable containers with lids (one large, one medium – nested inside each other) Can opener Cutlery Non-breakable bowl 1) Micro-wave Spaghetti and Meat Sauce Ingredients: 1/2 lb. (225 grams) lean ground beef 1 small onion, chopped 1 clove garlic, minced* 14 oz. jar/can (395 ml) spaghetti sauce 1 cup (250ml) water 5mls (1 tsp.) dried basil leaves* 110grams spaghetti pasta, broken into pieces 1/4 cup grated Parmesan cheese (* means if you like it) Preparation: In a 2 or 3 L microwave safe casserole, place beef and onions, crumbling beef to break into small pieces. Microwave on high for 2-4 minutes, stirring once to break up meat. Microwave on high for 2 more minutes and drain off any fat. Add spaghetti sauce, water, basil and uncooked spaghetti. Mix gently to combine. Cover with lid and microwave on high for 5 minutes. Stir well. Cover casserole again and microwave on high for 8-10 minutes longer. Stir well. Sprinkle with cheese, cover again and microwave on high for 7-8 minutes longer until spaghetti is tender. Let stand 4 minutes before serving. 3 servings.
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Cooking on the Road 2) Microwave Poached Salmon Recipe can be cut in half. Ingredients: FISH 1/2 c. water 1/3 c. vegetable stock – use a bouillon cube* (Harvest Sun is a great quality product – buy at Thrifty Foods) 2 peppercorns* 1 lemon, sliced thin 1 bay leaf* 1 tsp. instant minced onion* 2 lg. or 4 sm. salmon steaks SAUCE - Optional 1/2 c. light or fat free sour cream 1 tbsp. fresh minced parsley 1 tsp. lemon juice – buy a fresh lemon and use in other dishes or squeeze into water for a refreshing drink. 1/2 tsp. dill weed* Pinch pepper*
Preparation: In a large microwaveable dish in which the salmon will fit in one layer, place water, stock, peppercorns, lemon, bay leaf and onion. Micro-cook until it reaches a full boil. Add salmon, cover with plastic wrap and cook on HIGH until the fish is opaque. Let stand 5 minutes. For the sauce combine sour cream, parsley, lemon juice, dill weed and pepper. Serve with salmon and a “baked” potato.
3) Microwave “BBQ” Chicken Ingredients: Favorite BBQ sauce Skinless chicken thighs – as much as you think you will eat. Preparation: Place chicken in a microwave proof dish. Pour BBQ sauce over chicken. Cover dish tightly and marinate in refrigerator overnight if you want to. Microwave chicken on High for 25 minutes – stirring part way through the cooking.
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Cooking on the Road If you use skinless chicken, cook until the chicken is fairly firm to the touch when pressed. Approx. 6 – 8 minutes for 3 – 4 pieces *** You could also use Passage to India - Butter Chicken or Korma Simmer Sauce. These are individual sauce packages that make 2 – 3 servings. Simply open the package – cover the chicken and microwave as above.
4) Microwave Mustard Herb Chicken Ingredients: 1-2 chicken breasts 2 Tbsp plain yogurt – use the rest with breakfast – or as a snack with sliced banana. 2 Tbsp Dijon mustard 1/4 tsp. of oregano flakes, 1/8th tsp. of dried thyme flakes and pepper*
Preparation: Place chicken breasts in a microwaveable dish - thickest parts to the outside. In a small bowl, combine 2 tbsp Dijon mustard with 2 tbsp of plain yogurt and 1/4 tsp. of oregano flakes, 1/8th tsp. of dried thyme flakes and pepper (if you do not have the herbs do not worry it still tastes great). Spread over the chicken, cover and microwave for 6 - 8 minutes. Rotate the dish at 3 minutes. Serve with raw veggies, microwave – steamed veggies and “micro - baked” potatoes or add raw potato pieces to the dish and cook the potatoes along with the chicken. 5) Mexican Burritos Ingredients: 1 can refried beans small jar salsa fresh tomato, green onions, green pepper, shredded cheese …etc if desired. 3 tortilla shells plain yogurt or low fat sour cream green pepper, shredded cheese …etc if desired. Preparation: Roll each tortilla and place seam side down on a plate. Micro-wave on high for 2 - 3 minutes. Serve with extra salsa and plain yogurt or low fat sour cream. Serve with greens or chopped veggies or micro-waved vegetables.
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Cooking on the Road
6) Microwave Baked Potato Ingredients: 1 large russet potato 1 tablespoon butter or margarine 3 tablespoons shredded Cheddar cheese - optional salt and pepper to taste 3 teaspoons sour cream – optional or use above sauce from poached salmon Preparation: Scrub the potato, and prick several times with the tines of a fork. Place on a plate. Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise. Season with salt and pepper, and mash up the inside a little using a fork. Top the open sides with butter and 2 tablespoons of cheese. Return to the microwave, and cook for about 1 minute to melt the cheese. Top with remaining cheese and light sour cream, sauce from poached fish, sauce from BBQ or microwave mustard chicken and serve. 7) Soup & Salad You can also open a can of Primo Lentil Soup and cook in microwave (in a microwavable dish, not the metal can) until hot. Top with thin slices of cheddar cheese. Add prewashed spinach and cook until just wilted - or - have fresh prewashed spinach as a side salad – add favorite veggies or peel an orange and add to the salad. Use a good quality bottled salad dressing.
Add Veggies to any meal Microwaving vegetables Purchase prewashed or wash your veggies. Chop into small uniform pieces and place in a microwavesafe bowl or dish with a small amount of water. Cover with microwave-safe plastic wrap or your plate. Vent slightly and microwave on HIGH. Cooking times vary, so check for doneness.
Leafy vegetables such as spinach require 1 to 2 tablespoons of water per pound and take about 3 - 5 minutes. Green vegetables such as green beans and broccoli require about 4 tablespoons of water per pound and take about 6 - 8 minutes. Dense vegetables such as carrots and diced potatoes require about 6 tablespoons of water per pound and take about 10 minutes.
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Cooking on the Road
Part II: When You Do Not Have Fridge or a Microwave You can still eat well when you’re staying somewhere without a kitchen, but it requires some preparation before you go. Easy home-made sandwiches can be made on the spot, with other meals made “backpacker” style at home and packed in sealed sandwich bags. BRING WITH YOU:
Non-breakable plate/bowl/mug (try a camping store for these) Cutlery Can opener Optional – travel kettle
1) Wrap/Pita/Sandwich Prepare a wrap, pita or sandwich with a protein and veggie filling, avocado optional Add a fruit, baby carrots or other veggie and yogurt you store in ice in the hotel ice bucket.
Whole or sprouted wheat bread Sprouted or whole wheat tortilla wraps Whole wheat pita
Fillings Protein: Canned tuna or salmon Precooked tuna or meat in foil packages Lunch meats Hard cheese – can be stored out of refrigeration for several days if wrapped in brown paper Nut butter and banana, raisins or apple slices Canned chickpeas Fat:
Avocado – if you only eat ½ keep the pip in the ½ not eaten
Veggies: Fresh sprouts, greens, peppers, green onion … etc. Dehydrated veggies – usually can be found in the bulk food section – rehydrate with boiled water and add to the cous cous
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Cooking on the Road Consider sharing meals with your peers If so, you could buy a package of precooked, sliced/cubed chicken – found in the raw chicken section or a fully cooked chicken and make a chicken salad or wrap or add to cranberry cous cous – see below for recipe Other ideas: Canned beans Breakfast for dinner – try Kashi Go Lean or Go Lean Crunch – prepackage in sandwich baggie, add dried fruit, skim milk powder and when ready to eat, add water Pre-make and bring homemade protein bars for added easy nutrition – see recipes or try Raw Organic Food bars, Lara Bars or Elevate Me Bars Pre-make individual healthy hot chocolate packages by putting a serving of Cocoa Camino dark hot chocolate and 4 – 5 Tbsp skim milk powder in a baggie. Add to a mug of hot water and enjoy! Backpackers pantry dehydrated meals Dried bean soups/veggie chili such as Nile Spice, add a Harvest Sun Bouillon cube, ½ cup cous cous and 2 cups boiling water Backpackers sushi – see recipe Backpackers Turkey Dinner – see recipe Country Chicken and Rice – see recipe
“Backpacker” Meals – prepare before you go 1) Cranberry Couscous Prepare before you travel: - 1 plastic sandwich bag - ½ cup couscous - slivered almonds - dried cranberries or can substitute dehydrated veggies - dried onion flakes - salt and pepper - 1 teaspoon olive oil (optional) Measure couscous and other ingredients (not including olive oil) into plastic bag. At the hotel: Boil water – if no kettle send water through the coffee maker to heat(add olive oil, if you have it). Dump the ingredients in the bag in a travel mug and add approximately ½ cup of water to the mixture. Let sit 5 – 10 minute or until water is absorbed into couscous and dried fruit.
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Cooking on the Road
2) Backpacker’s Sushi Cook 1 cup instant rice with boiling water – see above Cut nori (seaweed rollers for sushi) into quarters Place a spoonful of rice on the nori and add a spoonful of tuna from foil packet Roll the sushi and dip in wasabi, horseradish, or soy sauce (take-out packets) 3) Backpackers Turkey Dinner Prepare before you travel: In a small sandwich bag combine:¾ cup instant potatoes,¾ cup dry stuffing, dried cranberries, beef or turkey jerky pieces – amount as desired, 1 – 2 Tbsp powdered gravy mix. Buy organic products for healthier options. At the hotel: Put mixture into your travel mug stir in boiling water and let stand before eating. 4) Country Chicken and Rice Combine 1 cup instant rice with 1 ½ cups boiling water Stir in one packet onion soup mix Add 1 small can of chicken Stir until warm
