Microwave Cooking :: Microwave Main Dishes
Makes approximately: 5 servings
1 tea. ground cumin (comino)
1 tea. chili powder
1/2 tea. basil
1/4 tea. salt
1 Tbsp. white wine vinegar
1 (3 lb.) broiler, skinned
2 C. coarsely chopped zucchini
1 1/4 C. unpeeled, seeded and coarsely chopped tomatoes
Combine first 6 ingredients; stir well and set aside.
Remove neck and giblets from chicken and discard. Rinse chicken and pat dry. Rub outside of chicken with spice mixture. Place chicken, breast side down in a deep 3-qt. casserole. Cover with wax paper and microwave on HIGH for 8 to 9 min.
Turn chicken breast side up and microwave, covered with wax paper, on HIGH for 8 to 9 min.
Remove chicken to a serving platter. Reserve drippings in casserole. Let chicken stand covered for 15 min.
Add vegetables to drippings, tossing to coat. Microwave on HIGH for 3 to 4 min. or until crisp-tender, stirring halfway through cooking.
Arrange vegetable around chicken.
About 192 Cal. per 3 oz. chicken and 1 1/4 C. vegetables. (Fat 6.8, Chol. 76)