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MCRD Parris Island, SC 29905
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Bldg. 19 • Santo Domingo Blvd.
MCRD Parris Island, SC 29905
P: 843-228-7405
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Barracks Cooking for Single Marines

You can find recipes similar to those provided here and more at the following websites:
www.allrecipes.com
www.bettycrocker.com

Portion Size Guide found at: www.webmd.com/diet
Food Group My Plate found at: www.choosemyplate.gov

BREAKFAST RECIPES

PEANUT ENERGY BARS

Ingredients:
½ cup dry roasted salted peanuts
½ cup roasted sunflower seeds (or more peanuts or other nuts)
½ cup raisins (or other dried fruit)
2 cups uncooked oatmeal, old-fashioned or 2 cups uncooked instant oatmeal
2 cups toasted rice cereal (Rice Krispies)
¼ cup toasted wheat germ (optional)
½ cup peanut butter (creamy or crunchy)
½ cup packed brown sugar
½ cup light corn syrup
1 teaspoon vanilla

Directions:
1. In a large bowl, mix the first five ingredients, plus the wheat germ if desired, and set aside.
2. In a medium microwaveable bowl, combine the peanut butter, brown sugar and corn syrup; microwave on high for two minutes. Add vanilla and stir until blended.
3. Pour the peanut butter mixture over the dry ingredients and stir until coated.
4. For squares, pour the mixture into an 8 x 8-inch pan coated with cooking spray; for bars, spoon it into a 9 x 13-inch oblong pan. Press down firmly. (It helps to coat your fingers with margarine, oil or cooking spray.).
5. Let stand for about an hour to harden, and then cut into squares or bars.

IRONMAN BREAKFAST

Servings: Yield 1 Hearty Bowl

Ingredients:
½ cup rolled oats
1 cup water
½ cup Grape-nuts cereal
2-3 tablespoons raisins
1-2 tablespoon honey

Directions:
1. Combine oats and water in a deep microwaveable bowl. Microwave for 3-5 minutes, depending on your microwave wattage.
2. Remove oatmeal from microwave and stir in remaining ingredients.
3. Can also add slivered almonds or walnuts or other dried fruit.

MICROWAVE GRANOLA

Servings: 8

Ingredients:
2 ¼ cups oats (any kind)
½ cup chopped nuts, of your choice or ½ cup a mixture nuts
½ cup honey
¼ cup butter (cut into pieces)
1 ¼ teaspoons cinnamon
¼ cup wheat germ
½ cup dried fruit, of your choice

Directions:
1. Combine all ingredients, except dried fruit, in a microwave safe bowl.
2. Cook on high for 2 minutes.
3. Stir; cook for an additional 2 minutes.
4. Remove from microwave and add dried fruit; mix well.
5. Spread on large cookie sheet to cool.
6. Store in an airtight container.

BANANA BURRITO

Servings: 1

Ingredients:
1 (6 inch) whole wheat tortillas
1 tablespoon natural peanut butter
2 teaspoons raspberry jam
1 teaspoon unsweetened dried shredded coconut
½ medium banana

Directions:
1. Lay tortilla on flat surface and spread evenly with peanut butter and jam.
2. Sprinkle with coconut.
3. Place banana on edge of tortilla and roll up to enclose.
4. Wrap loosely in paper towel and microwave on high for 30-35 seconds.
5. Unwrap from paper towel and enjoy!
6. Bacon. To get crispy bacon in the microwave, turn a microwave safe bowl upside down on a plate. Drape the bacon over the bowl. About 1 minute per slice.

MICROWAVE QUICHE IN A MUG

Servings: 1

Ingredients:
1 large egg
1 ½ tablespoons milk
1 teaspoon melted unsalted butter
Pinch of salt
Pinch of freshly ground black pepper
4 small grape tomatoes, halved
1/8 cup torn pieces of fresh bread
1 tablespoon grated cheese (e.g., cheddar cheese, mozzarella, etc.)
1 teaspoon chopped fresh herbs, plus more for garnish (e.g., green onions, Italian parsley, chives, etc.)

Directions:
1. In a microwavable mug, add egg, milk, melted butter, salt, and pepper and whisk until thoroughly mixed and egg whites are completely broken up. Add halved grape tomatoes, torn bread, grated cheese, and chopped herbs on top of egg mixture, making sure ingredients are evenly dispersed and have not settled to bottom of mug. Ingredients will stay settled within the quiche mixture better if you do not whisk ingredients into egg mixture.
2. Place mug in microwave, and cook on high for 1 minute, just until egg is completely cooked and quiche is slightly puffed. Garnish with fresh herbs and serve immediately.

MICROWAVE CINNAMON MAPLE BREAKFAST QUINOA

Servings: 2

Ingredients:
½ cup quinoa
1 cup cold water
½ teaspoon cinnamon + more for garnish
2 teaspoons butter
Milk or cream, to taste
Maple syrup, to taste
Banana slices

Directions:
1. Place quinoa in water and rinse well.
2. Drain quinoa, and then stir in 1-cup cold water, ½ teaspoon cinnamon and 1-teaspoon butter. Microwave on high for 4 minutes. Stir and microwave 3 more minutes.
3. Remove from microwave, cover with foil and let sit 2 minutes. Fluff quinoa and stir in remaining butter. Divide between 2 bowls and top with milk, maple syrup, banana slices and cinnamon to taste.

TWO MINUTE SCRAMBLED EGGS

Ingredients:
2 eggs
2 tablespoons milk
2 tablespoons shredded cheese
Salt, pepper, and any other herbs you choose to use

Directions:
1. Coat a 12 oz. microwave safe coffee mug or other dish with cooking spray. Add eggs and milk and beat until blended.
2. Microwave on high for 45 seconds; stir.
3. Microwave until eggs are almost set, 30 to 45 seconds longer.
4. Top with cheese and season with salt, pepper, and herbs.

LUNCH & DINNER RECIPES

SOUTHWEST CHICKEN CASSEROLE

Ingredients:
1 (5 oz.) can chicken chunks, drained
1 (4 oz.) can diced green chilies
1 (10.75 oz.) can condensed cream of mushroom soup
2 cups shredded cheese
2 tablespoons dried minced onion
Salt and pepper to taste
1 ¼ cups water
2 cups instant rice

Directions:
1. In a large bowl, combine chicken, chilies, soup, cheese, onions, salt, pepper and water and pour mixture into a 9x13 inch microwave safe casserole dish.
2. Add the rice. The mixture should be the consistency of soupy pancake batter.
3. Cover the dish with a lid or plastic wrap and microwave about 15 minutes.

CHICKEN STEW WITH COCONUT MILK

Ingredients:
1 lb. skinless, boneless chicken breast, cut into bite-size chunks
1 medium onion, chopped or sliced
1 cup peeled potatoes, cut in 1-inch chunks
1 cup halved baby carrots
1 (9 oz.) package frozen baby lima beans
¼ (12 oz.) can diced tomatoes
1 cup canned coconut milk
1 cup fat-free, reduced-sodium chicken broth
1 tablespoon cumin
1 tablespoon curry powder
Salt and pepper to taste
¼ teaspoon hot sauce, or to taste
Parsley or cilantro to garnish

Directions:
1. Combine all ingredients in a large microwave-safe bowl and mix thoroughly.
2. Cover tightly and microwave on high for 30-40 minutes.

ROMANO CHICKEN

Ingredients:
4 skinless, boneless chicken breast halves – pounded to ¼ inch thickness
¼ pound Swiss cheese, sliced
¼ pound ham, slice thin
2 tablespoons grated Parmesan cheese
1 ½ teaspoons paprika
½ teaspoon garlic salt
½ teaspoon dried tarragon
½ teaspoon dried basil leaves
1 tablespoon butter, melted
1/3 cup dry bread crumbs

Directions:
1. Place chicken breasts on a pan. Place Swiss cheese and ham slices on top and roll up, securing with toothpicks if necessary. In a small bowl combine Parmesan cheese, paprika, garlic salt, tarragon, basil and bread crumbs. Mix together and dip rollups in mixture to coat.
2. Drizzle melted butter and cook on high for 4 minutes, or until chicken is cooked through and juices run clear.

RANCH CHICKEN TACOS

Ingredients:
½ cup ranch dressing
¼ cup reduced-fat sour cream
1 (1 oz.) packet taco seasoning, divided
1 tablespoon mild chunky salsa
2 cups shredded rotisserie chicken
8 (6 inch) tortillas
Shredded lettuce
1 tomato, chopped
4 green onions, sliced
1 (4 oz.) can sliced black olives
1 avocado, peeled, pitted and diced (optional)
1 cup shredded Colby-Monterey Jack cheese

Directions:
1. Combine ranch dressing, sour cream, 1 teaspoon taco seasoning, and salsa in a small bowl. Cover and refrigerate until serving.
2. Toss chicken with remaining taco seasoning. Cover bowl loosely with wax paper or plastic wrap. Microwave until chicken is heated through – about 2 - 3 minutes.
3. Warm tortillas by placing between damp paper towels for 15 seconds in microwave. Place the chicken mixture, toppings and ranch dressing mixture on tortilla and enjoy.

MOIST GARLIC CHICKEN

Ingredients:
2 cups water
2 cubes chicken bouillon
½ butter
1 tablespoon dried Italian seasoning (optional)
½ teaspoon dried dill weed (optional)
1 teaspoon garlic salt, or to taste
4 skinless, boneless chicken halves

Directions:
1. Pour water in a microwave-safe casserole dish, and place in microwave. Heat until boiling, about 2 minutes. Stir in bouillon cubes, butter, Italian seasoning, dill, and garlic salt.
2. Pierce the chicken breasts with a fork on one side, and place pierced side down in casserole dish. The chicken should be almost covered with the liquid.
3. Cover the dish, cook in the microwave for 10 minutes, or until chicken is no longer pink, and juices run clear. If the chicken is not done after 10 minutes, continue to cook at 1 ½ minute intervals.

MEAT LOAF

Ingredients:
1 (8oz.) can tomato sauce
¼ cup brown sugar
1 teaspoon prepared mustard
2 eggs, lightly beaten
1 onion, minced
¼ cup minced bell pepper
¼ teaspoon garlic powder
½ cup saltine cracker crumbs
1 teaspoon salt
¼ teaspoon black pepper
2 pounds lean ground beef

Directions:
1. In a small bowl, mix together tomato sauce, brown sugar, and dry mustard; stir until brown sugar has dissolved.
2. In a large mixing bowl, mix eggs, onion, bell pepper, cracker crumbs, salt and pepper; mix in ground beef and half of the tomato sauce mixture, stirring until meat is thoroughly combined. Place the mixture in a 2-quart baking dish. Spread the remaining tomato sauce mixture over meat loaf.
3. Cook on high until set, the juices run clear and meat is no longer pink inside, about 10-15 minutes. You can use an instant – read thermometer in the center of the loaf, it should read 165 degrees. Drain any grease from the dish as soon as loaf is cooked; allow to stand, uncovered, 10-15 minutes before serving.

STICKY SPARE RIBS

Ingredients:
¼ cup orange marmalade
3 tablespoons low sodium soy sauce
3 tablespoons plum sauce
2 tablespoons rice vinegar
½ teaspoon garlic powder
2 ¾ pounds pork spare ribs

Directions:
1. In a small microwave-safe bowl, stir together the marmalade, soy sauce, plum sauce, vinegar and garlic powder. Cover with microwave-safe plastic wrap and vent slightly. Microwave on 50% power for 25 minutes.
2. Place ribs in a 10x10-inch microwave-safe dish. Cover with plastic wrap and vent slightly. Microwave on 50% power for 25 minutes.
3. Carefully drain liquid from dish. Brush ribs with ½ cup of the sauce. Cover and microwave on high for 5 minutes.
4. Let stand covered for 10 minutes. Serve with the remaining sauce on the side.

SHRIMP ANDOUILLE JAMBALAYA

Ingredients:
3 cups cooked rice
1 pound seasoned, cooked shrimp
2 cups sliced andouille sausage
1 cup chopped celery
1 medium chopped onion
1 clove minced garlic
2 tablespoons butter or margarine
4 medium cut up tomatoes
1 (6 oz.) can tomato paste
1/3 cup water
1 teaspoon Creole seasoning
1 teaspoon Worcestershire sauce
1 dash Louisiana hot sauce

Directions:
1. Combine rice, shrimp, and sausage in a 1-1 ½ quart casserole dish; set aside.
2. Combine celery, onion, garlic and butter in a 1 quart dish. Microwave on high 3 to 4 minutes or until tender. Stir in tomatoes, tomato paste, water, Worcestershire sauce, and hot sauce.
3. Microwave on high 5 to 8 minutes or until heated through.
4. Serve over rice.

SWEET CHILI CASSEROLE

Ingredients:
1 pound ground meat
4 slices bacon, cut up
1 medium onion, chopped
1 can (16 oz.) baked beans
1 can (15.5 oz.) red or kidney beans, rinsed and drained
½ cup firmly packed brown sugar
½ cup ketchup
1 tablespoon vinegar
1 teaspoon mustard

Directions:
1. Brown the ground meat. Cook bacon. Add onion and cook until tender (about 3 minutes), drain. In a 2- quart casserole dish add remaining ingredients. Mix well.
2. Microwave on high covered about 15 minutes or until bubbly and beans are tender.

BARRACKS ROOM CASSEROLE

Ingredients:
4 cups water
4 oz. spaghetti
1 (10.75 oz.) can reduced sodium cream of mushroom soup
1 (10 oz.) package frozen broccoli florets
½ cup French fried onions

Directions:
1. Place 4 cups water in a 2 -quart microwave-safe dish. Heat on high until bubbling, about 15 minutes. Break pasta in half, and drop in heated water. Microwave on high for another 10-15 minutes, or until tender. Drain and set aside, keep warm.
2. Cook broccoli as directed on package. Add to noodles, reserving liquid. Stir in French fried onions and mushroom soup. Add reserved broccoli liquid. Toss thoroughly, and top with remaining onions. Cover, and microwave on high about 15 minutes, or until crunchy. Let stand about 5 minutes.

BAKED POTATO

Ingredients:
1 large potato
1 tablespoon butter or margarine
3 tablespoons shredded cheese
Salt and pepper to taste
3 teaspoons sour cream

Directions:
1. Scrub potato, and prick several times with fork. Place on plate.
2. Cook on full power for 5 minutes. Turn over, and cook another 5 minutes. When potato is soft, remove from microwave, cut lengthwise. Season with salt and pepper, and mash with fork. Top with butter and 2 tablespoons cheese. Cook for about 1 minute to melt cheese.
3. Top with remaining cheese, sour cream, and vegetables as desired and serve.

SALMON STEAKS

Ingredients:
2 (half pound) salmon steaks
2 tablespoons butter or margarine
1 tablespoon lemon juice
½ teaspoon black pepper
2 teaspoons fresh or dried chopped parsley
1 dash garlic powder

Directions:
1. Melt the butter, combine all of the non-salmon ingredients except the parsley. Place steaks in a microwave-safe dish. Pour the sauce over the salmon, then sprinkle with parsley.
2. Total microwave cooking time is 10-13 minutes per pound of salmon at 50% power (700W+ microwave oven). Microwave at 50% for half of the cooking time. Turn the steaks over, baste, microwave 50% power for the remainder of the cooking time.
3. Don’t overcook fish. It is done when it loses its translucency and becomes flaky.

LEMON PEPPER DILL FISH

Ingredients:
1 pound haddock fillets
½ butter or margarine
Dried dill weed to taste
Lemon pepper to taste
3 tablespoons fresh lemon juice

Directions:
1. Place fish fillets in a microwave-safe dish. Cut butter into pieces and place over fish. Sprinkle with dill weed and lemon pepper. Drizzle lemon juice over fish.
2. Cover and cook on high for 3-5 minutes or until fish turns white and is flaky.

PORK LOIN

Ingredients:
1 pound boneless pork loin
2 tablespoons chopped fresh rosemary
½ cup water
3 onions, halved
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon dried thyme
1 teaspoon ground cumin

Directions:
1. Perforate pork loin in 1 inch intervals with knife or fork. Insert rosemary in perforations.
2. Place onion halves into a glass 9 or 10 inch pie plate. Set meat on top of onions so they act as a roasting rack. Pour water over meat and season with salt, pepper, thyme, and cumin.
3. Cover and cook on high for 8 minutes per pound. Turn roast over and cook additional 6 minutes or until internal temperature of roast has reached 145 degrees F. Let roast rest for about 15 minutes before carving and serving.

LASAGNA

Ingredients:
1 pound ground meat
4 cups spaghetti sauce
1 pound ricotta or cottage cheese
2 eggs
1 tablespoon fresh parsley
½ teaspoon garlic powder
2 tablespoons grated Parmesan cheese
10 uncooked lasagna noodles
2 cups shredded mozzarella cheese
½ cup grated Parmesan cheese

Directions:
1. Brown ground meat. Drain off fat, if necessary.
2. Transfer meat to a mixing bowl, break apart, and add spaghetti sauce.
3. Combine ricotta, eggs, parsley, garlic powder and 2 tablespoons Parmesan cheese in a bowl. Mix well and set aside.
4. Pour a cup of meat sauce mixture into a 9x13 baking dish and place 4-5 uncooked noodles evenly over sauce, overlapping noodles, if necessary. Cover noodles with another cup of sauce, spread half of the cheese mixture over noodles and sprinkle with 1 cup mozzarella cheese. Cover mozzarella with another cup of sauce and remaining noodles.
5. For the top layer, add the mozzarella first, then the sauce and the remaining ricotta cheese mixture. The mozzarella must not be exposed to the microwave or it will toughen.
6. Cover tightly with plastic and microwave on high for 15 minutes, rotating dish ½ turn after 7 minutes. Reset microwave for medium and cook another 20-25 minutes or until noodles are tender, rotating dish every 10 minutes. Remove the plastic wrap, sprinkle top with remaining Parmesan and microwave uncovered on high for 1-2 minutes until cheese melts.

ITALIAN CHICKEN BREAST

Ingredients:
2 cups long grain rice
3 ½ cups water or stock
1 ½ teaspoons butter or oil
Salt and freshly ground black pepper

Directions:
1. Chicken cooked in the microwave makes a filling low fat meal. Sprinkle your chicken breast with Italian seasonings and wrap it in plastic wrap. Microwave your chicken breast for about two and a half minutes or until done. Microwave ovens vary so you may need to adjust the time. Serve your chicken with a simple salad or some green beans that you can also heat in the microwave.
2. Place all ingredients in a large glass measuring or any microwave safe bowl. Note: the rice expands during cooking, so be sure to choose a container that is large enough. Microwave on high, uncovered, for 10 minutes. Microwave on medium-low, uncovered, for 15 minutes. Do not stir the rice at any time during the cooking process. Season with salt and fluff with a fork just before serving.

CHICKEN CURRY

Ingredients:
2 tablespoons Indian curry paste
3 tablespoons olive oil
4 boneless, skinless chicken breasts, cut into strips
½ bunch basil, leaves chopped
½ bunch cilantro, leaves chopped
2 (13.5-ounce) cans coconut milk
2 tablespoons soy sauce
Kosher salt
Freshly ground black pepper
Steamed rice, to serve
Paprika, for garnish
1 scallion, thinly sliced, for garnish

Directions:
1. In a large microwave safe pot with a lid, mix together the curry paste and oil. Microwave on high for 3 minutes. Add the chicken to the pot and stir. Cover with the lid and microwave on medium for 8 minutes.
2. Add the basil, cilantro, coconut milk, and soy sauce and season with salt and pepper. Give it a good stir, cover it, and microwave on medium for 4 minutes. Stir it again, cover, and let it rest for 3 or 4 minutes. Serve over steamed rice, garnished with paprika and scallions.

DESSERTS & EXTRAS RECIPES

SWEET POTATO (OR REGULAR POTATO) WITH WARM BLACK BEAN

Ingredients:
1 medium sweet potato
1 can black beans, rinsed
1 can corn, rinsed
1 Tomato, diced
1 teaspoon extra-virgin olive oil
Salt and pepper to taste
Dollop of sour cream (or Greek Yogurt for the uber-health conscious)

Directions:
1. Prick the sweet potato with a fork in several places.
2. Microwave on high until tender all the way, about five to six minutes.
3. In a microwave-safe bowl, combine beans, corn, tomato, oil, salt and pepper.
4. Microwave this mixture on high until just heated, about one to two minutes.
5. Once the sweet potato is just cool enough to handle, cut it in half lengthwise and spoon the bean mixture onto the potato.
6. Top each half with a dollop of sour cream or Greek yogurt, whatever you prefer!

CHOCOLATE CAKE

Servings: 16

Ingredients:
1 teaspoon cinnamon
2 tablespoon sugar
8 soft flour tortillas, 8 inch diameter
Butter, softened

Directions:
1. Whisk ¼ cup flour, 5 tablespoons sugar, 2 tablespoons cocoa powder, 1 egg, 3 tablespoons milk, 3 tablespoons canola oil and a dash of vanilla extract and salt in a large mug until smooth.
2. Microwave until puffed, about 2 minutes.

CINNAMON TORTILLAS

Directions:
1. Mix cinnamon and sugar
2. Butter tortillas lightly and sprinkle them with the cinnamon and sugar mixture
3. Microwave them for 40 seconds each on medium power
4. Cut in half and serve

PEANUT BUTTER CHOCOLTE CHIP COOKIES

Ingredients:
1 very ripe banana, mashed
½ tablespoon unsweetened vanilla almond mild
4 tablespoon rolled oats
1 tablespoon peanut butter
1 ½ Tbsp. chocolate chips

Directions:
1. In a medium sized bowl, combine mashed banana, almond milk and peanut butter until thoroughly blended. Add rolled oats and chocolate chips.
2. Spray a microwave safe plate with cooking spray. Drop cookie dough by the spoonful and bake on high for 4 minutes. Time may vary depending on the strength of your microwave. To test, insert toothpick, if it comes out wet, continue to cook in 30 second intervals.

SWEET POTATO CHIPS

Ingredients:
2 medium sweet potatoes, thinly sliced
1 tablespoon olive oil or grapeseed oil
Sea salt

Directions:
1. Place sweet potato slices into a large zip top bag. Pour in olive oil and seal the bag closed. Shake the bag until all of the slices are well coated. Arrange the sweet potato slices onto a microwave safe plate or tray, or paper towels and cook in the microwave for 3 - 4 minutes on the high setting, until the chips have turned lightly brown.
2. Remove from the microwave and sprinkle with sea salt. Allow to air dry as they will continue to crisp as they dry.

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