Discard fat drippings and wipe out the casserole. Microwave on HIGH for 3 minutes. Exchanges per serving will equal 3 very lean meat and 1 vegetable. Microwave Tips Keep in mind, that as in any type of cooking, top quality ingredients will always produce superior results. Make sure you shop carefully, choosing the best and freshest ingredients available and that you can afford.
Food continues to cook after the microwave turns off whether it's left in the oven or removed.
Rotate the dish midway during the cooking time if your oven doesn't have a turntable. Even if it does, stir the food and rearrange it, turning large food items over. This helps the food to cook evenly. Fold under the thin edges of fish fillets and other tapered food to cook more evenly. Salt on the surface of food attracts microwaves, drying out the surface.