Microwave MEALS

Most of us use the microwave to reheat leftovers, but it can do so much more. Save on fuel costs and whip up some tasty suppers with budget-cook expert Jack Monroe's speedy meal inspiration

- Jack Monroe

Microwave chilli

Serves 2 Prep 10 mins plus standing Cook 5 mins

1/2 small onion, finely chopped

1 fat garlic clove, crushed knob of butter 1/2 tsp each ground cumin and paprika pinch of chilli flakes or chilli powder

400g can chopped tomatoes, drained and juice reserved

400g can kidney beans, drained and rinsed 1/2 vegetable stock cube

2 squares of dark chocolate soured cream and coriander, to serve

1 Put the onion, garlic, butter and spices in a microwaveable container, give it a quick stir, then heat in the microwave on high for 30-40 secs. Leave to stand for 1 min, then add the chopped tomatoes, beans, stock cube and chocolate.

2 Cover the bowl, then place some kitchen paper on your turntable and put the container on top. Cook for 2 mins on high, then stir and leave to stand for 1 min. If it starts to dry out, add some reserved tomato juice, but remember that it won't reduce as much in the microwave as it would on the hob.

Cover and cook on medium for a further 2 mins. Give it a stir and stand for 1 min.

Serve with soured cream and coriander.

PER SERVING 333 kcals, fat 12g, saturates 6g, carbs 36g, sugars 16g, fibre 15g, protein 13g, salt 2g

BE A MICROWAVE MASTER!

1. ALWAYS AVOID METAL This includes kitchen foil, cutlery or any crockery with a metal trim. Metal reflects the microwaves and catches fire - it's a common cause of kitchen fires, and kitchen fires quickly turn into house fires. If in doubt, leave it out.