Brown Bagging: It’s Hot

A brown-bag lunch doesn’t have to be cold. It doesn’t even have to be prepared entirely in the morning. An office microwave can make your lunchtime more enjoyable.

Buy a high-quality insulated bag and thermos for carrying your raw materials. (To keep things really cold, wet a washcloth and squeeze it out the night before, then roll it up and place it in a plastic sealable bag in the freezer. Place it in your insulated bag to keep foods chilled.)

Choose paper plates that are good for microwave heating--the molded-fiber type rather than the foam or plastic varieties. They won’t melt from the heat of the food. Or leave a microwave-proof plate at the office and wash it after each use.

The following dishes are not only perfect for a satisfying, hot office lunch, but with the exception of the pear topped with cheese, they are also quite low in fat.

FISH AND VEGETABLE PACKET 1 (4-ounce) flounder or sole fillet 2 or 3 fresh mint leaves, chopped 2 ounces mushrooms or zucchini, sliced 1 small tomato, sliced 1 lemon slice Salt Freshly ground pepper

Cut 12-inch square of parchment paper or non-stick microwave cooking paper. Place fish fillet in center, turning thinner edges of fillet under middle to make 4-inch-long piece.

Top with mint, mushrooms, tomato and lemon and sprinkle with salt and pepper to taste. Pull edges of paper together and secure with non-metallic tie or ribbon. Store in chilled insulated bag or office refrigerator.

At office, place packet in microwave oven and cook on HIGH (100% power) 1 1/2 to 3 minutes. Makes 1 serving.

POTATO WITH HERBED TOPPING 2 tablespoons low-fat yogurt 1 teaspoon chopped fresh herbs, such as parsley, chives, tarragon and/or chervil 1 medium baking potato Salt Feshly ground pepper

Combine yogurt and herbs in container. Store in chilled insulated bag or office refrigerator.

At office, pierce potato once with fork on top and bottom and place on 9-inch paper or microwave-proof plate. Microwave on HIGH (100% power) until potato is tender when pierced with fork or gives slightly when squeezed, 3 to 5 minutes. (Potato will be hot. Hold with cloth or paper towel.)

Cut cooked potato in half. Spread both halves with herbed yogurt. Season to taste with salt and pepper. Makes 1 serving.

Variation:

Potato With Vegetable Topping

Omit yogurt and herbs. Top cooked potato with 2 tablespoons mixed shredded low-fat mozzarella and Jack cheese and 1/2 cup cooked vegetables. Season to taste with salt and pepper. Microwave on HIGH until cheese is melted, 45 seconds to 1 minute. Makes 1 serving.

WARM PEAR SLICES TOPPED WITH CHEESE 1 pear, cored but not peeled, cut into 12 wedges 1 ounce blue, Brie or raclette cheese, cut into 1/4-inch slices

At office, place pears on 9-inch paper plate in pinwheel pattern (with narrow ends pointing toward center). Arrange cheese slices in center on top of pears, where pear tips meet. Microwave on HIGH (100% power) until cheese has softened, 1 to 2 minutes. Let stand 1 minute.

Eat with slice of good-quality whole-grain bread. Makes 1 serving.

TOFU SOUP 1 (4-ounce) square tofu, cut into 1/4-inch cubes 1 green onion, thinly sliced 2 mushrooms, sliced, or 2 tablespoons bean sprouts 1 packet low-sodium vegetable broth or miso soup

Place tofu, onion and mushrooms in small container. Store in chilled insulated bag or in office refrigerator.

At office, combine broth mix and water according to packet instructions in 12-ounce cup or soup bowl. Add tofu mixture and microwave on HIGH (100% power) until heated but not boiling, 1 1/2 to 2 minutes. (Boiling will cause it to spill over). Stir well. Makes 1 serving.