Cool B.E.A.N.S. Microwave Cookbook

Below you will find a list of past recipes that have been tested by our staff and our Health Outreach Team of student volunteer peer educators. All recipes are based on a 700-watt microwave. Please note that microwaves vary in power. The stronger the microwave, the less time for cooking. Before attempting the recipes below, please review Cooking Safety in the Microwave.

For more information, contact our Nutrition Educator at jlee112@usfca.edu or learn more about our nutrition education appointments.

Microwave Mac and Cheese

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Fall 2020 by Health Promotion Services and Camreon Lyons (student volunteer)

Ingredients and Materials:

  • 1/2 cup elbow macaroni
  • 1/2 cup shredded cheese of choice
  • 1/2 cup water
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Stirring utensil

Directions:

  • Add 1/2 cup macaroni to microwave safe container
  • Add 1/2 cup water (can add a pinch of salt to water)
  • Place container on plate if available since water may overflow
  • Microwave in one minute increments (about 5 rounds)
  • After each minute take out container and stir to keep macaroni from sticking to the bottom.
  • If macaroni seems dry, add about a spoon of water each minute
  • When desired softness is achieved, quickly add 1/2 cup shredded cheese 
  • Mix vigorously until cheese completely melts and coats macaroni.
  • Add salt, ground pepper, or desired seasoning. 

 

Pancakes

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Fall 2020 by Health Promotion Services and Camreon Lyons (student volunteer)

Ingredients and Materials:

  • Pancake mix
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Stirring utensil

Directions:

  • Follow recipe on pancake box
  • Note serving size and pancake batter yield
  • Fill 1/3 of container with pancake batter
  • Leave room because pancake mix will rise when cooking
  • Microwave for 1 1/2 minutes
  • And then 30 second intervals until fluffy
  • Add syrup and/or butter as desired

 

Baked Apples*

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Spring 2019 by Health Promotion Services and Camreon Lyons (student volunteer), and David Chung (student volunteer)

Ingredients and Materials:

  • 1 small apple
  • 1 Tbsp drinking water
  • Cinnamon as needed
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Knife

Directions:

  • Wash apple thoroughly, especially if you are leaving skin on.
  • Peel or don't peel apple.
  • Dice up the apples, remove the core, and place in microwave-safe container or bag.
  • Microwave for 2 minutes, or longer if you have a big apple.
  • For desired preference, season with cinnamon, honey, and raisins, or eat plain and simple.

*A small amount of apple cider will be made as a byproduct of this recipe.

Featured Recipe: Yummy Sweet Potato

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Fall 2018 by Health Promotion Services and Camreon Lyons (student volunteer)

Ingredients and Materials:

  • Sweet Potato
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Fork
  • Knife (optional)

Directions:

  • Wash sweet potato thoroughly, especially if you are leaving skin on.
  • Poke holes in the sweet potato or safely cut sweet potato evenly in 1-2 inch pieces.
  • Depending on the strength (i.e. voltage) of your microwave, we suggest microwaving in 2 minute increments to test for doneness.
  • Once soft, decrease time to 30 seconds until desired preference is reached.
  • Don't forget to monitor the microwave.
  • For desired preference, season with salt and pepper, or sugar and honey, or eat plain and simple.

Resources

Pasta Marinara

Preparation and Cook Time: Approx. 10 minutes
Recipe tested in Fall 2017 by Health Promotion Services and Tiffany Madjus (student volunteer), Alexa Vasquez (student volunteer), Toni Sokol (student volunteer), Frances Morana (student volunteer)

Ingredients and Materials:

  • Can of diced tomatoes
  • Dried Pasta
  • Salt and Pepper
  • Water
  • Cheese and other spices (optional)
  • Microwave (700 watts)
  • Microwave-safe container and covers
  • Utensils and Can Opener

Pasta Directions:

  • Boil water for 2-3 minutes or until steaming in microwave-safe container
  • Put dried pasta in hot water, add a bit of salt (by preference and taste)
  • Cover container and cook for 1-2 minute increments to test for doneness (check if pasta is cooked all the way through)
  • Add water when level is low and re-cook.

Sauce Directions:

  • Open can of diced tomatoes
  • Mix tomatoes with desired herbs and seasoning, if any, such as oregano, rosemary, black pepper, or thyme
  • Cover the container and microwave for 1 minute increments.
  • Take out sauce and taste for desired preference. Add salt when necessary.

Mug Omelette

Preparation and Cook Time: Approx. 5-8 minutes
Recipe tested in Spring 2018 by: Health Promotion Services and Tiffany Madjus (student volunteer)

Ingredients and Materials:

  • Eggs
  • Tomatoes
  • Spinach
  • Salt and Pepper
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils and Knife

Directions:

  • Crack egg into the cup
  • Season egg with salt and pepper and mix it up
  • Cover cup and cook egg for 30 seconds
  • Dice up a quarter of the tomato, and grab a pinch of spinach
  • Place tomatoes and spinach in the cup. Mix well.
  • Cover cup and put in the microwave for 30 second increments. Test for desired doneness.
  • Season with salt and pepper if desired.

Granola Parfait

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Spring 2018 by Health Promotion Services and Tiffany Madjus, (student volunteer), Aisha Mohammad Zainal (student volunteer), and Nabeela Rizvi (student volunteer)

Ingredients and Materials:

  • 1 tablespoon of maple syrup
  • 2 teaspoons water
  • 2 teaspoons vegetable oil
  • A pinch of salt
  • 4 1/2 tablespoons of rolled oats
  • Yogurt
  • Fresh Berries
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils
  • Optional: sliced almonds, walnuts, or raisins

Directions:

  • Mix the maple syrup, water, oil, and oats into a microwaveable-safe container.
  • Add in optional ingredients and mix.
  • Microwave it for 1 minute and 30 seconds uncovered.
  • Take out granola and mix before heating it up in 30 second intervals for about a minute or until toasted.
  • Let it cool before eating
  • Layer granola with yogurt and fresh fruit.