5 healthy microwave meals for your kids at university



Need a good meal but only got minutes? Here´s how to have something hot, delicious and healthy from your microwave

There are lots of important lessons to learn at university, and one of the first is how to cook for yourself. Once you’ve got the hang of things, you’ll be rustling up spag boll, shawarmas or chicken dopiaza in no time, but what can you do on those days where you need something tasty but time is of the essence?

Here are five fast, healthy meals you can put together with your time saving friend the microwave.

Beansoup

Spicy bean and tomato soup

INGREDIENTS

  • 1 onion
  • 2 cloves garlic
  • 2 carrots
  • 1 tin chopped tomatoes
  • 1 tin beans, rinsed and drained – use kidney, borlotti, pinto, mixed – whatever takes your fancy
  • Stock cube
  • 1 tsp cumin
  • 1 tsp chilli powder
  • 1 tsp herbs such as basil, oregano or thyme
  • Salt and ground pepper to taste
  • Your favourite chilli sauce to taste – Chipotle for smoke, Habanero for fruity heat, etc
  • Vegetable oil
  • Thinly sliced fresh chilli (optional)

METHOD

  1. Peel and chop the onion and carrots very finely. Crush the garlic
  2. Microwave the onion, carrots and garlic for 2 – 4 minutes, until soft
  3. Dissolve the stock cube in just over half a pint of water
  4. Add the stock, herbs and spices, a glug of oil and the tomatoes to the vegetables
  5. Mix well and microwave for about 5 - 10 minutes until the vegetables are tender, stirring every so often and taking care not to let it boil over
  6. Add the beans, mix well then microwave for a further three minutes
  7. Leave to stand for a minute
  8. Serve, adding salt, pepper and chilli sauce to taste. Garnish with the thinly sliced chilli, if you want

Hint - make this dish more substantial by adding chopped vegetables such as sweet potato, green or red peppers or even sweetcorn - whatever takes your fancy. Add them during step 2, and increase the cooking time in step 5 until all the vegetables are tender.

Porridge

Perfect porridge

INGREDIENTS

  • 1 mug of porridge oats
  • 2 ½ mugs milk or water, or a mixture of both
  • Your choice of toppings – Sugar, cream, honey, fruit, nuts, etc

METHOD

  1. Mix the oats and milk together in a large bowl. Use as large a bowl as possible as the porridge will bubble up as it cooks
  2. Microwave on full power for a couple of minutes, then stir well
  3. Microwave for another couple of minutes, until your desired thickness is reached
  4. Stir well, and serve with your choice of toppings

Hint – Mixing the oats and liquid together the night before gives a smoother texture and creamier flavour

 

Risotto

Quick and delicious risotto

INGREDIENTS

  • 3 tbsp butter
  • 1 clove garlic
  • 1 onion
  • 1½ cups stock, plus extra if needed
  • 1 cup uncooked Arborio rice
  • ¾ cup white wine
  • ¼ cup grated Parmesan cheese

METHOD

  1. Crush the garlic and finely chop the onion
  2. Melt the butter and fry the onion and garlic gently for a couple of minutes – this can also be done in the microwave, but it will taste much better fried
  3. In a microwavable bowl, heat the stock for 2 minutes
  4. Stir the fried onion and garlic and the rice into the stock. Cover and microwave for 6 minutes
  5. Stir in the wine, cover again, then microwave for about 10 minutes
  6. Check to see if the rice is cooked. If not, microwave for another couple of minutes, adding a little more stock if needed
  7. Stir in the cheese and serve

 

Salmontun

Creamy, spicy salmon, new potatoes and salad

INGREDIENTS

  • 1 salmon fillet
  • salt and pepper to taste
  • 2 tablespoons crème fraiche
  • 1-2 tablespoons sriracha or other thick chilli sauce
  • 2-3 thin slices of lemon
  • A handful of new potatoes
  • Butter to garnish
  • A handful of salad leaves

METHOD

  1. Put the salmon skin side down in a microwavable dish
  2. Season the salmon with salt and pepper
  3. Mix the crème fraiche and chilli sauce together
  4. Spread the chilli / crème fraiche mixture on top of the salmon, then put a couple of thin slices of lemon on top
  5. Cover the dish and microwave for three or four minutes
  6. Check the salmon to make sure it is cooked through. If it needs more time, microwave for another minute or so
  7. Place somewhere warm while you deal with the potatoes
  8. Put the potatoes in a bowl with a couple of tablespoons of water and a sprinkling of salt
  9. Microwave the potatoes for 7 or 8 minutes, until they are tender
  10. Drain the water then garnish with butter and toss
  11. Serve your salmon with the potatoes and garnish with salad

 

Maccheese

Proper Mac and cheese – Good for the soul, but maybe not the waistline

INGREDIENTS

  • 4 cups water
  • 1 cup macaroni
  • 2 tbsp butter
  • 3 tbsp flour
  • ½ tsp salt
  • 1 cup milk
  • 1 cup grated cheddar

METHOD

  1. Put the macaroni in a large microwavable bowl and cover it with several inches of water
  2. Heat in the microwave for about 10 minutes. Check to see if the pasta is cooked. If it isn’t, heat for a few more minutes
  3. Melt butter for 30 seconds in a microwavable bowl
  4. Blend the melted butter with the flour and salt
  5. Bit by bit, pour in the milk, stirring until smooth
  6. Heat for a minute in the microwave, stir well, then heat for another minute or until the sauce is well thickened
  7. Stir in the cheese, stirring until it’s all melted and mixed through
  8. Drain the macaroni and tip it into the cheese sauce, mixing well
  9. Heat in the microwave for another 3 minutes to bring everything together
  10. Leave to cool for a couple of minutes before serving

View our range of microwaves here