MICROWAVE VIRTUES | 1, 2, 3, 4

SPEEDY FOCACCIA WITH FENNEL AND THYME A handy, time-saving trick: Use the microwave to make yeast bread dough rise. (You still have to bake the bread in the oven, though.) 1 tablespoon olive oil, divided 3/4 cup chopped fennel bulb 1 (1-pound) loaf frozen white bread dough 1/2 teaspoon dried thyme 1/8 teaspoon black pepper Cooking spray 1/4 teaspoon kosher salt

Heat 2 teaspoons oil in a small skillet over medium-high heat. Add fennel; sauté 3 minutes or until golden brown.

Cover bread dough loosely with plastic wrap. Microwave at MEDIUM-LOW (30% power) 6 minutes or until dough is completely thawed, turning dough over every 2 minutes. Let stand, covered, 3 minutes.

Preheat oven to 375°F.

Place dough on a lightly floured surface; pat to a 1/2-inch thickness. Combine fennel, thyme, and pepper; sprinkle over dough. Knead 1 minute or just until fennel mixture is incorporated into dough.

Place dough in a large microwave-safe bowl; cover loosely with plastic wrap. Place bowl in microwave; place a small bowl of warm water beside large bowl. Microwave again at MEDIUM-LOW 2 minutes; let rest 3 minutes. Microwave at MEDIUM-LOW 3 minutes. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Let dough rest 9 minutes.

Pat dough into an 8-inch round; place on a baking sheet coated with cooking spray. Brush with 1 teaspoon oil, and sprinkle with salt. Bake at 375°F for 25 minutes or until lightly browned. Remove from pan. Cool slightly on a wire rack. Cut into 8 wedges.

8 servings (serving size: 1 wedge).

CALORIES 148 (21% from fat); FAT 3.5g (sat 0.6g); PROTEIN 4.7g; CARB 24.4g; FIBER 1.2g; CHOL 0mg; IRON 1.5mg; SODIUM 294mg; CALC 40mg.

POLENTA PUDDING WITH BLUEBERRY TOPPING

Cooking cereals in the microwave is very simple. There's no clumping, it's quick, and the cleanup couldn't be easier.

1 cup frozen blueberries
1/2 cup sugar, divided
2 cups 2% reduced-fat milk
6 tablespoons yellow cornmeal
3/4 teaspoon lemon rind
1/2 teaspoon vanilla extract
1/4 teaspoon salt

Combine the blueberries and 1/4 cup sugar in a medium microwave-safe bowl. Cover with wax paper; microwave at HIGH 3 minutes or until thoroughly heated and sugar dissolved, stirring after 1 1/2 minutes.

Combine 1/4 cup sugar, milk, cornmeal, and lemon rind in a 2-quart glass measure; stir with a whisk. Microwave at HIGH 7 minutes or until thick and bubbly, stirring every 2 minutes. Stir in vanilla and salt. Serve with blueberry topping.

4 servings (serving size: 1/2 cup pudding and about 3 tablespoons topping).

CALORIES 226 (11% from fat); FAT 2.8g (sat 1.5g); PROTEIN 5.3g; CARB 45.7g; FIBER 1.7g; CHOL 10mg; IRON 0.7mg; SODIUM 209mg; CALC 153mg.

POACHED PEARS WITH RASPBERRY-BALSAMIC SAUCE

The microwave cooks the pears with just a bit of liquid, so they don't lose any of their sweetness.

2 cups frozen unsweetened raspberries
1 tablespoon balsamic vinegar
2 teaspoons honey
1/8 teaspoon freshly ground black pepper
4 peeled firm Bosc pears (about 1 3/4 pounds)
1 tablespoon lemon juice

Place the raspberries in a 3-quart casserole. Cover with lid; microwave at HIGH 2 1/2 minutes or until thoroughly heated. Press the raspberries through a fine sieve over a small bowl, reserving liquid; discard solids. Add vinegar, honey, and pepper to reserved raspberry liquid.

Rub the pears with lemon juice. Place pears in casserole, and drizzle with raspberry sauce. Cover with lid. Microwave at HIGH for 8 minutes or until the pears are tender, stirring and spooning sauce over the pears after 4 minutes.

4 servings (serving size: 1 pear and 2 tablespoons sauce).

CALORIES 239 (3% from fat); FAT 0.9g (sat 0g); PROTEIN 1.5g; CARB 61.1g; FIBER 4.4g; CHOL 0mg; IRON 1.3mg; SODIUM 2mg; CALC 38mg.

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