1 cup rolled oats 1/2 cup water
Mix the rolled oats and water in 1/2 microwave-safe cereal bowl. Cover.
Microwave on high for 2 minutes Stir two to three times during cooking. Stand covered for 30 seconds before serving.
Top with liquid skim milk, chopped banana, freshly grated apple, unprocessed bran or dried fruits of choice (MD).
Follow the recipe for oatmeal as above using cracked wheat.
1 cup red kidney beans, soaked 2 cups boiling water overnight, drained
Place the soaked, drained beans and water in 1/2 large, deep, microwave-safe dish. Cover.
Microwave on high for 16 to 20 minutes Stir at least two times during cooking. Allow to stand for 1/2 further 10 minutes. Drain and use as desired.
Makes about 1 cup
Spaghetti about 70 lengths of wholemeal 2 cups boiling water spaghetti (egg yolk free)
Place the spaghetti and water in 1/2 medium-sized microwave-safe dish. Cover.
Microwave on high for 5 minutes Stir and separate the spaghetti at least three times with 1/2 fork during cooking. Allow to stand for 1/2 further 10 minutes. Rinse and drain. Serves about 2
13 Split peas
1 cup green split peas 3 cups boiling water
1 cup yellow split peas
Place the peas and water in 1/2 large, deep, microwave-safe dish. Cover.
Microwave on high for 10 minutes Stir two times during cooking. Allow to stand for 1/2 further 10 minutes. Use either drained or with the liquid for soup.
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