Nuke Attack!

> Preparing these three delicious, protein-packed meals doesn’t have to take all night. All you need is a microwave.

- Matthew Kadey, R.D.

DURING WORLD WAR II, AN engineer discovered that the radar waves used to detect planes could also heat up food. Making use of this technology, the first beastly microwave oven, called the Radarange, debuted in the late 1940s. More user-friendly consumer countertop models hit store shelves two decades later, and soon afterward the microwave became the ubiquitous household appliance it is today. But if you’re like most guys, you probably only use yours for nuking popcorn and leftover pizza, which means you’re selling this versatile and timesaving appliance short. From pasta to moist fish, you can count on the microwave to turn out an array of quick, nutritious dishes with minimal prep and cleanup time. Here’s a collection of nutrient-dense, muscle-building recipes that prove the microwave can cook praiseworthy meals and desserts. Just don’t fear the magnetron.

BACON AND EGG BREAKFAST SANDWICH

SERVES 2

Scrambling eggs in the microwave means no caked-onegg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. And if you want some kick, Frank’s RedHot adds negligible calories and can make you feel full faster.

4 slices Canadian bacon 

3 whole large eggs 

3 large egg whites 

3 tbsp low-fat milk 

1 scallion, chopped