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5 Easy Microwave Recipes For Truckers

You do not need to have a stove to cook healthy meals. Whether you are a trucker, college student or live on the run and tired of eating fast food, you can eat healthily by cooking in the microwave.  

All you need is a microwave, microwave cooking ware and of course, the ingredients for your meal. Once you have all of these items, here are 5 easy  microwave recipes you can try that are easy, quick and tasty.

 

Mediterranean Fish with Green Beans, Tomatoes, and Olives

Prep time: 8 min

Cook time: 10 min

Serves: 2

INGREDIENTS

  • 1/2 pound green beans, trimmed
  • 1/2 pint cherry tomatoes
  • 1 ounce pitted olives, thinly sliced (about 3 tablespoons)
  • 2 garlic cloves, very finely chopped
  • 2 tablespoons dry white wine
  • 1 tablespoon olive oil
  • 3/4 teaspoon kosher salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 2 (6-ounce) skinless flounder or tilapia fillets, 1/2 inch thick
  • 2 sprigs thyme

PREPARATION

  1. Toss green beans, tomatoes, olives, garlic, wine, oil, 1/4 tsp. salt, and 1/8 tsp. pepper in baking dish. Cover with plastic wrap, poke a small hole in the center, and microwave on high 3 minutes. Remove from microwave, uncover, and stir.
  2. Season fish on both sides with remaining 1/2 tsp. salt and 1/8 tsp. pepper, then arrange over green bean mixture in baking dish. Top each fillet with 2 thyme sprigs. Cover with plastic wrap and microwave on high 2 1/2 minutes.
  3. Check if fish is opaque; if not, continue microwaving at 20-second intervals. Remove from microwave and let sit, covered, 2 minutes. Enjoy

 

Steamed Tilapia with Lemon & Garlic Broccoli

Prep time: 5 min

Cook time: 5-8 min

Serves: 4

 

INGREDIENTS

 

  • Garlic – 3 cloves, minced
  • Broccoli – 1 large head, chopped can be replaced with 1 bag precooked frozen broccoli
  • Butter – 4 Tbsp.
  • ½ Lemon juiced
  • 250g Tilapia fillet
  • 2 Sprig thyme

 

PREPARATION

  1. Season fish on both sides with 1/2 tsp. salt and 1/8 tsp. pepper, then arrange in baking dish. Top each fillet with 2 sprig thyme and lf tsp. butter. Cover with plastic wrap and microwave on high 2 1/2 minutes.
  2. Check if fish is opaque; if not, continue microwaving at 20-second intervals. Remove when completed
  3. Place broccoli, garlic, and butter in a microwave safe container or a glass Pyrex dish. Add 2 Tbsp. of water and sprinkle with salt. Cover with a lid or wet paper towel and microwave for 2 to 3 minutes. Cook until broccoli is tender but still crunchy. When done, add a squeeze of lemon juice and toss so that the melted butter coats it all.
  4. Served with Tilapia and enjoy

 

Tuna Sweet Potato Jackets

Prep time: 10 min

Cook time: 20 min

Serves: 4

INGREDIENTS

  • 4 Small sweet potatoes
  • Canned tuna in water or brine; drained
  • ½ red onion finely chopped
  • 1small red chili; deseed and chopped
  • Juice 1 lime/ ½ tsp lime juice
  • 6 tbsp. Greek yogurt
  • Handful coriander leaves

 

PREPARATION

  1. Scrub Sweet potatoes and pricked all over with a fork. Place on a microwaveable plate and cook on high for 18-20 minutes, or until tender. Split in half and place each one, cut side up on a serving plate.
  2. Flake the drained tuna with a fork and divide between the sweet potatoes. Top with red onion and chili, and then squeeze over with the lime juice. Top with a dollop of yogurt and scatter over coriander to serve.

 

Easy stuffed Peppers

 

Prep time: 5 min

Cook time: 10 min

Serves: 4

 

INGREDIENTS

 

  • 4 Red peppers
  • 2 Pouches cooked tomato rice
  • 1 lb. or 250g tilapia
  • 2 Tbsp. pesto
  • Handful black olives chopped
  • 1 small block/250g Goat cheese sliced
  • Salt & Pepper to taste
  • 2 Tbsp. sriracha Sauce (optional) 

 

PREPARATION

  1. Season Tilapia with salt and pepper, wrap in microwave safe cling wrap and cook on high in microwave for 2-3 minutes or until slightly opaque. Remove from microwave and sit aside until cool to touch and then flake. Remainder of cooking time will be done in peppers.
  2. Use a small knife to cut the top out of 4 bell pepper, and then scoop out seeds. Sit the pepper on a plate, cut side up, and cook in microwave on high for 5-6 minutes until they have wilted and softened.
  3. While peppers are cooking, mix two pouches of cooked tomato rice together with 2 Tbsp. pesto, a handful of chopped pitted black olives, ¾ of sliced goat cheese and flaked Tilapia and sriracha (optional)
  4. Scoop the rice, pesto, olives Tilapia and goat cheese mix into peppers, top with the remaining ¼ sliced goat cheese and continue to cook for 8-10 minutes.
  5. Remove from microwave after elapsed time and enjoy

 

Soy Salmon Noodles

INGREDIENTS

 

PREPARATION

 

  1. Put the salmon in a microwaveable bowl. Pour over the orange juice and soy sauce and drizzle over the honey. Microwave for 4 minutes, turning halfway through. Rest in the microwave for a minute before removing, taking care as it might spit.
  2. Put the noodles in a microwaveable bowl, cover with boiling water and microwave for 5 minutes, or until cooked to your liking. Add the peas and set aside for a few minutes until the peas have defrosted. Drain the water.
  3. Place the salmon on top of the noodles and pour over the sauce. Sprinkle with spring onions and sesame seeds, if using.

 

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