Your kitchen
Cooking with only a microwave
A microwave can cook real meals, not only reheat them. How to get even heating, what is safe to put in it, and every recipe here that needs nothing else.
How a microwave heats
Microwaves make the water, fat and sugar in food vibrate, which produces heat. They only reach about 2.5–4 cm (1–1½ inches) into the food, so the centre of anything thicker cooks by heat spreading inwards. The air in the oven stays cool, which is why food does not brown or crisp.
Heating is uneven, and cold spots are where bacteria survive. Arrange food in an even layer, cover it with a vented lid, and stir or turn it halfway through, even if you have a turntable. Then leave it to stand: cooking carries on after the oven stops, as the heat evens out.
What works well
Food with plenty of moisture does best: porridge, scrambled eggs, fish fillets, steamed vegetables, jacket potatoes, rice pouches, mug cakes and anything already cooked. The USDA suggests full power for tender, moist foods and reduced power for eggs, cheese and solid meat, which toughen on High.
According to the FDA, microwave cooking does not reduce the nutritional value of food any more than conventional cooking, and because it is quick and needs no added water, food may keep more of its vitamins and minerals. Set “Only these…” to Microwave in the recipe search to see what you can make.
Doing it safely
Use containers labelled microwave-safe, or heatproof glass and ceramic. Margarine tubs, yogurt pots and foam trays are not made for heating, and metal pans and foil generally stay out. When cooking raw food, check several places with a thermometer after standing: 74°C (165°F) for poultry, 71°C (160°F) for mince and egg dishes, 63°C (145°F) for fish.
Food defrosted in the microwave should be cooked straight away, because parts of it will already have started to warm. Never part-cook food to finish later. Plain water heated in a clean cup can pass boiling point without bubbling and then erupt when the cup is moved, so do not exceed the heating times in your oven’s manual.
Worth knowing
- Wattage varies between ovens. If a packet or recipe gives a range of times, start with the shortest and add more.
- Cooking a whole stuffed bird in a microwave is not recommended: the stuffing may not get hot enough.
- Reheat leftovers until they are steaming hot all the way through. The UK Food Standards Agency advises reheating them only once.
Common questions
Is it safe to cook raw chicken in a microwave?
Yes, if every part reaches 74°C (165°F). Cook it covered, turn it halfway, let it stand for three minutes and check the thickest part with a thermometer. Boneless pieces cook more evenly than bone-in.
Does microwaving destroy nutrients?
No more than conventional cooking, according to the FDA. Because it is quick and needs no added water, food may keep more of its vitamins and minerals.
Sources
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
