Quick and nutritious

MICROWAVES are a form of electromagnetic radiation, waves of electrical and magnetic energy moving together through space. Microwaves fall into the radio frequency band of electromagnetic radiation, and should not be confused with the more powerful x- rays. Microwaves cause water molecules in a food item to vibrate, producing heat that in turn cooks the food. That is why foods with a high water content, like fresh vegetables, can be cooked more quickly than other foods. Microwave energy is changed to heat energy as soon as it is absorbed by food. Thus it cannot make food radioactive or "contaminated".

Microwave cooking can be more energy efficient than conventional cooking because foods cook faster and the energy heats only the food and not the oven compartment. It does not reduce the nutritional value of foods any more than conventional cooking. In fact foods cooked in a microwave oven may retain more of their vitamins and minerals.

Microwaves have three characteristics used in cooking. They are reflected by metal, they pass through glass, paper, plastic and similar materials and are absorbed by foods.

Generally, metal pans or aluminium foil should not be used in a microwave oven. Glass, paper, ceramic or plastic containers are used because microwaves pass through them.

We have come a long way from cooking on coal to the kerosene stove, the gas burner and now to the microwave. Here are a few recipes.

Spinach and carrot pulao

Ingredients:

Chopped spinach 2 cups (100 gm) Finely chopped carrots 1 cup Basmati rice 1 cup Ghee 2 tbsp Sliced onion (medium size) 1 Saunf 1 tsp Cardamom 2 pods Cloves 3-4 Red chilli powder 1/4 tsp Green chillies 2 Cinnamon 1inch piece

Method:

Soak the rice for 30 minutes. In a flat dish (microwave glass or plastic), add the ghee and spices with the onion. Microwave high uncovered for three minutes. Add spinach and carrots, microwave high for two minutes. Drain the water from the rice and add to the vegetables. Add two cups of water, salt and red chilli powder. Mix well. Microwave high, covered for 12 minutes. Stir once after five minutes. Stand for two minutes. Fluff it up with a fork. Serve hot.

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Spicy vegetable kurma

Ingredients:

Potato 1 large Carrots 2 medium Turnip chopped 1/4 cup Cauliflower 2 cups French beans chopped 1/2 cup Milk 1/4 cup Garam masala 1/2 tsp Pepper 1/4 tsp Salt 1 tsp Small elaichi 2 Chopped coriander 1 tsp Almonds sliced for garnish

For the butter sauce:

Ghee or butter 2 tsp Tomatoes 400 gm Ginger 2inch piece Salt 1 tsp Chilli powder 1 tsp Garam masala powder 3/4 tsp Jeera powder 3/4 tsp Cream 1/2 cup Milk 1/2 cup

Method:

In a round dish nine inch wide dish (microwave glass Corning ware or plastic) add the prepared vegetables and milk. Cover and microwave high for 10 minutes. Prepare the sauce by blending in a mixie the tomatoes, butter, the spices and milk. Cook the sauce in the microwave on high, covered for 10 minutes. Mix with the cream. To the vegetables, add the masala, pepper and salt. Mix with the sauce. Microwave high for four minutes. Serve with rice.

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Kadhai Paneer

Ingredients:

Paneer cubes 200 gm Tomato puree 2 tbsp

Oil 2 tbsp Garlic paste 1 tsp Red chilli powder 3/4 tsp Salt to taste Sugar 1/2 tsp Dania powder 1 tsp Capsicum 1 sliced

Method:

Take an eight inch wide round deep bowl (Corning or Borosil), add the oil and garlic paste and microwave high, uncovered for two minutes.

Add the puree, salt, sugar, chilli powder and dania. Mix well. Add the capsicum pieces and again microwave high, uncovered for three minutes. Add paneer. Mix well. Keep aside for 30 minutes. Just before serving, microwave high covered for two minutes. Serve hot.

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Kheer

Ingredients:

Milk 1-1/2 litre Condensed milk 1/2 tin Rice 1/2 cup Almonds 15 Raisins 10-12 Cardamom 2-3 Saffron 1 tsp

Method:

Blanch and slice the almonds. Peel and powder the cardamom. In a 10 inch wide round deep vessel, add the milk and rice and microwave high, uncovered for 20 minutes. Stir once after eight minutes. Add condensed milk and saffron. Mix well. Microwave high, uncovered for 10 minutes. Stir in between. Reduce to 50 per cent power and simmer for five minutes. Remove from the oven and mash the rice grains. Add almonds and raisins. Cool and add powdered cardamom. Serve warm or chilled.

VIJAYA BALU

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