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| CATEGORY | Cook |
| FOOD | Amount | Directions | Accessory |
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| No. |
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| Type |
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| 2 servings | Follow the package directions for |
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| the recommended amount of water |
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| 3 | BULGUR | 4 servings |
| G |
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| needed. Stir well before and fluff with |
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| (1 serving = ½ cup) |
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| a fork afterwards. |
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| WHOLE | 2 servings | Follow the package directions for |
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| the recommended amount of water |
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| 4 | WHEAT | 4 servings |
| G |
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| needed. Carefully remove from the |
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| MACARONI | (1 serving = ½ cup) |
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| microwave and drain the hot water. |
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| 4. GRAIN |
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| 2 servings | Follow the package directions for |
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| the recommended amount of water |
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| 5 | QUINOA | 4 servings |
| G |
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| needed. When the microwave beeps, |
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| (1 serving = ½ cup) |
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| stir well and restart the microwave. |
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| Follow the package directions for |
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| the recommended amount of water |
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| WHOLE | 2 servings | needed. Pour the water into a |
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| 6 | WHEAT | 4 servings | microwave safe bowl and place in |
| G |
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| COUSCOUS | (1 serving = ½ cup) | the microwave. When the microwave |
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| beeps, add couscous and restart the |
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| microwave. Fluff with a fork afterwards. |
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| Place the chicken breasts on the |
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| 2 Pieces | high rack, then place the rack on |
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| CHICKEN | the ceramic enamel tray. When the |
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| 1 | 4 Pieces |
| F |
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| BREAST | microwave beeps, turn over the |
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| (6 oz. each) |
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| chicken breasts and restart the |
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| microwave. |
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| Brush the chicken pieces with oil |
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| 2 servings (18 oz.) | and seasonings. Place the pieces |
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| 2 | CHICKEN | skin side up on the high rack, then |
| F |
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| PIECES | 4 servings (36 oz.) | place the rack on the ceramic |
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| 5. POULTRY |
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| enamel tray. |
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| Place the turkey breasts on the |
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| high rack, then place the rack on |
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| 3 | TURKEY | 4 pieces | the ceramic enamel tray. When |
| F |
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| BREAST | (12 oz. - each 3 oz.) | the microwave beeps, turn over |
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| the turkey breasts and restart the |
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| microwave. |
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| Place the ground turkey in a |
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| 4 | GROUND | 4 Servings(1 lb.) | microwave safe 2 quart casserole |
| G |
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| TURKEY | dish. When the microwave beeps, |
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| stir and restart the microwave. |
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| 1 serving |
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| WHITE | (2 pieces, 4 oz.) | Spray the high rack with a |
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| 2 servings | spray. Place the fillets (cod, pollack, |
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| 1 | FISH |
| F |
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| (4 pieces, 8 oz.) | etc.) on the high rack, then place the |
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| FILLET |
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| (1 servings = 2 pcs, | rack on the ceramic enamel tray. |
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| 6. SEAFOOD |
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| each pices = 2 oz.) |
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| 1 serving |
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| (1 pieces, 4 oz.) | Spray the high rack with a |
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| 2 | SALMON | 2 servings | spray. Place the salmon fillets on the |
| F |
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| FILLET | (2 pieces, 8 oz.) | high rack, then place the rack on the |
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| (1 servings = 1 pc, | ceramic enamel tray. |
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| each pices = 4 oz.) |
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