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ASIAN FLOUNDER Since fillets of this fish are quite thin, they often end up overcooked and dry when baked or sautéed. Steaming the fish in the microwave cooks it quickly so that it stays moist. The unusual method of folding and arranging the fish is necessary because the food toward the edge of the dish cooks more rapidly than the food in the center. 8 green onions 1/4 cup minced fresh cilantro 1 tablespoon minced peeled fresh ginger 2 teaspoons dark sesame oil, divided 4 (6-ounce) flounder fillets, skinned 2 teaspoons rice vinegar 2 teaspoons low-sodium soy sauce 1/8 teaspoon salt 4 lemon slices

Remove green tops from onions; slice onion tops into 1-inch pieces to measure 1/4 cup; set aside. Reserve remaining onion tops for another use. Cut white portions of onions into 2-inch pieces.

Combine cilantro, ginger, and 1 teaspoon oil in a 9-inch pie plate. Fold each fillet in half crosswise. Arrange fish spokelike with thinnest portions pointing toward center of dish. Arrange white onion portions between each fillet. Combine 1/4 cup green onion tops, 1 teaspoon oil, vinegar, soy sauce, and salt; pour over fish. Cover with heavy-duty plastic wrap. Microwave at HIGH 4 minutes or until fish flakes easily when tested with a fork. Garnish each fillet with a lemon slice.

4 servings (serving size: 1 fillet).

CALORIES 188 (21% from fat); FAT 4.4g (sat 0.8g); PROTEIN 32.8g; CARB 2.7g; FIBER 0.9g; CHOL 82mg; IRON 1.3mg; SODIUM 299mg; CALC 57mg.

SUN-DRIED TOMATO DIP

The microwave works well for reconstituting dried foods such as apricots, mushrooms, and - in this case - sun-dried tomatoes.

1 cup sun-dried tomatoes, packed without oil
3/4 cup water
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
3 garlic cloves, crushed
2 cups chopped seeded tomato
3 tablespoons olive oil
1/4 teaspoon salt
72 (1/2-inch-thick) slices diagonally cut French bread baguette, toasted (about 18 ounces)

Combine first 5 ingredients in a 1-quart casserole, and cover with lid. Microwave at HIGH for 7 minutes or until sun-dried tomatoes are tender, stirring after 3 1/2 minutes. Combine the sun-dried tomato mixture, chopped tomato, oil, and salt in a blender or food processor; process until well blended. Serve with toasted baguette slices.

24 servings (serving size: 1 tablespoon dip and 3 bread slices).

CALORIES 83 (27% from fat); FAT 2.5g (sat 0.4g); PROTEIN 2.4g; CARB 13.2g; FIBER 1.1g; CHOL 0mg; IRON 0.9mg; SODIUM 205mg; CALC 21mg.

CHICKEN-VEGETABLE SOUP WITH ORZO

This homey soup shows just how quickly you can make chicken broth in the microwave. It also shows off the microwave's fabulous way with vegetables; they not only keep more color but also retain more vitamins.

5 cups water
2 pounds chicken drumsticks, skinned
2 cups small broccoli florets
2 cups presliced mushrooms
1 1/2 cups sliced carrot
1 cup chopped onion
1/4 cup chopped fresh basil
1/4 cup uncooked orzo (rice-shaped pasta)
1 teaspoon salt
1/8 teaspoon black pepper
6 tablespoons (1 1/2 ounces) grated fresh Parmesan cheese

Combine water and chicken in a 3-quart casserole. Cover with lid; microwave at HIGH 30 minutes or until chicken is done, stirring after 15 minutes. Drain in a colander over a bowl, reserving cooking liquid. Cool chicken slightly. Remove chicken from bones, and discard bones. Shred chicken with 2 forks to measure 2 1/2 cups.

Combine brocoli and next 4 ingredients (broccoli through basil) in casserole. Cover; microwave at HIGH 8 minutes or until tender, stirring after 4 minutes. Add the reserved cooking liquid, chicken, pasta, salt, and pepper. Cover; microwave at HIGH 6 minutes or until pasta is tender. Ladle soup into 6 bowls. Sprinkle each serving with cheese.

6 servings (serving size: 1 cup soup and 1 tablespoon cheese).

CALORIES 277 (24% from fat); FAT 7.5g (sat 2.6g); PROTEIN 36.9g; CARB 14.5g; FIBER 3g; CHOL 121mg; IRON 2.8mg; SODIUM 658mg; CALC 134mg.

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