6 Recipes A Man, A Can, A Microwave II: "When You Only Have A Hammer..."🌞

Poultry Cacciatore

1 lb boneless, skinless chicken thighs (about 6 thighs)
+
14-oz can Italian style diced tomatoes
+
8-oz can lowsodium Italian style tomato sauce
+
6-oz can sliced mushrooms, drained

Also: 3Tbsp flour, I tsp paprika, 2 tsp olive
oil, I cup chopped onion, 2 minced garlic cloves

HOW TO MAKE IT: Mix the flour and
paprika in a medium bowl. Cut each
chicken thigh into a few big pieces and
toss them all into the bowl to coat. In a
2-quart microwave-safe dish, stir the
chicken pieces with the oil until good
and greasy. Nuke for 3 to 4 minutes,
stirring occasionally, until the chicken
is white outside but still pink inside.
Stir in the onion and garlic and nuke
for 3 to 4 minutes, or until the veggies
soften. Stir in the tomatoes (with
juice), tomato sauce, and mushrooms
and cover tightly with plastic wrap.
Nuke for 15 to 18 minutes, stirring a
few times, until the flavors are blended
and the sauce thickens.

.. MAKES 6 SERVINGS.

.. Extra credit: Serve over spagheni,
scanering some grated Parmesan and
chopped fresh basil over top.


Canned food forever changed our diet
when it was developed around 1810.
Unfortunately, in a major oversight, the
can opener wasn't invented until more
than 40 years later. In the interim, people
had to whack open their cans with
hammers and chisels. Soldiers used
bayonets. It wasn't until 1870 that the
first can opener with the familiar sharpened
wheel was invented. The first
electric can opener came along in 1931.


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Maximum Microloaf

5-oz can fat-free evaporated milk
+
1 1/2 Ib extra-lean ground beef
+
1/2 15-oz can sloppy joe sauce

Also: 2 slices bread,crusts removed;.l2 cup
finely chopped onion; I beaten egg; 2tsp brown
mustard;.l2 tsp salt;~ tsp ground black pepper

HOW TO MAKE IT: Put the milk and
bread in a bowl until the bread is saturated.
Break up the bread, then add
everything but the sloppy joe sauce.
Add half of the sloppy joe sauce (1/4 can)
and mix just until the meat holds together.
Pack loosely into an B" X 4"
microwave-safe loaf pan, rounding the
top a little. Nuke for 12 to 15 minutes, or
until the meat is still pink only in the
middle (registering about 140°F on an
instant-read thermometer). Spread the
other 1/4 can sloppy joe sauce over top.
Nuke for 2 to 3 minutes, or until the
sauce gets hot. Set aside for 5 minutes
to finish cooking. (The temperature of
the meat will continue to rise another
100 to 15°F.) Slice and serve.

.. MAKES 8 SERVINGS.


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Tuna Sopranos

6-oz can low-sodium chunk white tuna, drained and flaked
1/2 2-oz can rolled anchovies with capers, drained
14-oz can Italian-style diced tomatoes1/2 1-Ib package linguine,
cooked according to the package directions

Also:
3 minced garlic cloves, 2 Tbsp olive oil,
1/4 cup dry white wine, 3Tbsp chopped
parsley,1/8 tsp ground black pepper

HOW TO MAKE IT: In a 2-quart microwave-safe dish, stir together
the anchovies, garlic, and oil. Nuke for I to 3 minutes, until hot. Use a
fork to mash. Stir in the tomatoes (With juice) and wine. Nuke for 10 to
13 minutes, or until the sauce thickens. Stir in the tuna, parsley, and pepper.
Serve over the pasta.

~ MAKES 3 SERVINGS.

Extra credit: Top with grated Parmesan cheese.


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Slab O Ham With Red-Eye Gravy

~16oz can cooked ham
+
~ 1/2 10oz can pork gravy
+
~ 1/2 cup strong brewed coffee

Also: 1 Tbsp
vegetable oil,~ tsp
sugar, pinch of ground
black pepper

~ HOW TO MAKE IT: Put the oil in a 2-quart microwave-safe dish.
Decan the ham and slice it into 3 slabs, each about 1/2" thick. (If there's
gelatin on it, leave it on to help thicken the sauce.) Lay the slabs in the dish,
then flip them to coat both sides with oil.Nuke for 3 to 5 minutes, flipping
once. Remove to a plate and cover with foil to keep warm. Stir the gravy,
coffee, sugar, and pepper into the dish. Nuke for 6 to 8 minutes,
or until the gravy thickens. Pour over the ham.

~ MAKES 6 SERVINGS.

~ Extra credit: Serve with grits.


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Creamy Smothered Pork Chops

IO-oz can reduced fat cream of mushroom soup
+6-oz can sliced mushrooms, drained
+
1/2 cup canned low-sodium chicken broth
+
4 boneless centercut pork loin chops (about 1 lb total)

~ HOW TO MAKE IT: Coat a 2-quart
microwave-safe dish with cooking
spray and add the onion. Cover tightly
with plastic wrap and nuke for 6 to 8
minutes, or until very soft. In a medium
bowl, mix everything else but the
chops. Put the chops over the onions
and pour on the sauce. Cover tightly
with plastic wrap and nuke for 10 to 12
minutes, stopping once or twice to flip
the chops and swap the ones in the
center of the dish with those on the
edges to ensure even cooking. When
done, the chops will be just slightly
pink in the middle (registering about
145°F on an instant-read thermometer),
and the meat juices will run
almost clear. Cover and set aside for
2 minutes to finish cooking-the still
hot chops will finish cooking as they
sit there.

~ MAKES 4 SERVINGS.


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Chicken Parm Sandwich

4 frozen breaded chicken patties
+
15-oz can pizza sauce
+
3/4 cup finely shredded low-fat mozzarella cheese
+
4 whole wheat hamburger buns, toasted

Also: 3 Tbsp grated Parmesan cheese

HOW TO MAKE IT: Place the frozen chicken patties in a single layer in a
2-quart microwave-safe dish. Pour the sauce over them. Top with the
mozzarella and Parmesan. Cover tightly with plastic wrap and nuke for
2 to 4 minutes, or until the cheese is melted and everything is heated
through.

Slap 'em onto the buns.

~ MAKES 4 SANDWICHES.

~ Per sandwich: 392 calories, 16 g fat (36% of calories), 5 g saturated fat,
24 g protein, 37 g carbs, 2 g fiber, 1,016 mg sodium

All the above from "A Man, a Can, a Microwave"
https://www.goodreads.com/book/show/19584534-a-man-a-can-a-microwave-50-tasty-meals-you-can-nuke-in-no-time

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