Sharp R-820JS R-820BC , R-820JS Microwave Operation Manual - Page 31
Main Dish Recipes
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MAIN DISH RECIPES Pot Roast with Vegetables 4 to 5-pound round or chuck pot roast 1/2 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon dried thyme leaves 1/8 teaspoon pepper 4 potatoes, peeled and quartered 3 onions, quartered 2 carrots, sliced 3/4 cup water 2 tablespoons brown bouquet sauce Makes 8 servings Place meat in 4-quart casserole. Pat seasonings into meat. Add vegetables. Combine water and browning sauce; pour into casserole dish. Cover with lid. Cook 21 to 23 minutes per pound on ROAST or until meat is fork-tender. Allow to stand 5 minutes. Per Serving: Calories: Protein: Carbohydrate: 325 Fat: 36 g. Cholesterol: 21 g. Sodium: 11 g. 102 mg. 227 mg. Steak Roulade 1/4 cup red wine 1/4 cup soy sauce 1/4 cup vegetable oil 11/2 pounds flank steak 1 medium onion, diced 1 stalk celery, diced 1/2 green pepper, diced 1/2 cup sliced mushrooms 2 tablespoons margarine or butter 1/2 cup seasoned bread crumbs Makes 4 servings Combine wine, soy sauce and oil in large dish. Add steak and marinate several hours. Combine remaining ingredients, except bread crumbs, in small bowl. Microwave at HIGH (100%) until vegetables are tender, 4 to 5 minutes. Stir in crumbs. Remove meat from marinade. Spread filling evenly over meat. Roll meat up, starting at narrow end. Tie securely with string. Place in glass pie plate and on rack. Cook 30 minutes on ROAST or until internal temperature reaches 130°F. Per Serving: Calories: Protein: Carbohydrate: 461 Fat: 35 g. Cholesterol: 13 g. Sodium: 29 g. 90 mg. 536 mg. Meat Loaf Surprise 11/2 pounds ground beef 1 egg 1 small onion, chopped 1 carrot, grated 1 stalk celery, finely chopped 1/2 cup seasoned bread crumbs 1/4 cup catsup 1/2 teaspoon dried thyme leaves 1/4 teaspoon garlic powder 1/8 teaspoon pepper 1/4 pound boiled ham, sliced 1/4 pound Swiss cheese, sliced Makes 6 servings Thoroughly combine all ingredients except ham and cheese. On a sheet of wax paper, press mixture into a 9 x 12-inch rectangle. Layer sliced ham on meat, then cheese. Roll up, starting at narrow end. Seal ends to form loaf. Place seam side down in loaf pan, 9 x 5 inches. Cook 35 to 40 minutes on ROAST or until internal temperature reaches 155°F. Cover and allow to stand 5 to 10 minutes. Per Serving: Calories: Protein: Carbohydrate: 384 Fat: 30 g. Cholesterol: 12 g. Sodium: 23 g. 145 mg. 525 mg. Pineapple Pork Roast 1 cup pineapple preserves 1/4 cup prepared mustard 1 tablespoon prepared horseradish 1 tablespoon soy sauce 31/2 pound boneless pork loin Makes 6 servings Combine all ingredients except pork roast in small bowl. Place roast on rack. Follow directions in AUTO ROAST#2. Cover roast with sauce during last 10 minutes of cooking. Internal temperature should be at least 160°F. Cover and let stand 10 minutes before serving. Extra sauce may be heated and served with roast. Per Serving: Calories: Protein: Carbohydrate: 394 Fat: 29 g. Cholesterol: 36 g. Sodium: 15 g. 93 mg. 376 mg. 28