contained in the comprehensive guide book, Micro Ways, by Jean Anderson and Elaine Hanna.

Filled with an abundance of information, cooktips, and recipes, this book -- now available at the Bermuda Library -- is an invaluable resource for neophyte and experienced microwave cooks alike.

Apart from the wealth of information it contains, the recipes are a delicious demonstration of the versatility and time-saving qualities of microwave cooking -- for everything from hors d'oeuvres to desserts. Here's a sampling: PLAIN OR FRENCH OMELETTE Prep Time: 10 Seconds Cooking Time: 13 to 2 Minutes .

Moist, creamy omelettes can be made in the microwave if you follow these directions to the letter. The best omelettess are two-egg ones (one serving) or four-egg ones (two servings). Larger ones are difficult to handle and won't cook evenly. Don't salt an omelette before you cook it because you'll toughen the eggs. The best containers for microwaving omelettes are glass ovenware or glass ceramic skillets. Note: Omelettes do not brown in the microwave, so a colourful topping is welcome. Browning dishes aren't practical for omelettes.

2 eggs (room temperature) 1 tbsp. butter or margarine Scant 1 tsp. salt Pinch white pepper BEAT eggs briskly with fork until frothy. Melt butter in wax paper-covered 5 1 '' glass ovenwave or glass ceramic skillet by microwaving on HIGH (100% power) 25-30 seconds; tilt skillet to coat bottom evenly. Pour egg mixture into skillet and microwave, uncovered, on HIGH (100% power) 1 minute. With rubber spatula, draw partially set edges toward centre and tilt pan so uncooked portion flows underneath. Microwave on HIGH (100% power) 25-30 seconds, until just set and top is creamy. Sprinkle with salt and pepper, loosen omelette with spatula, and let fold over as you turn onto warm plate. Top with one of the following sauces; mushroom, cheese, chrimp, or fresh tomato. Serves 1.

For filled omelette: Spoon filling of your choice over half the omelette just before folding.

CHILI CON CARNE Prep Time: 5 Minutes. Cooking Time: 45-49 Minutes Best when made ahead and reheated. If you're counting calories, see chicken/turkey variations below.

2 medium-size yellow onions, peeled and minced 1 large clove garlic, peeled and minced 2 tbsp. vegetable oil 11 lbs. lean ground beef 1 tsp. crumbled dried oregano 1 large bay leaf, crumbled 3 tbsp. chili powder 1 -1 tsp. red pepper flakes 11 tsp. salt 1 1-lb. can tomatoes (do not drain) 2 cans (1lb. 3 oz. each) red kidney beans (drain 1 can) MICROWAVE onions, garlic, and oil in wax paper-covered 4- or 5-quart casserole on HIGH (100% power) 5 to 51 minutes, until glassy. Mix in beef, oregano, and bay leaf, then push mixture around edge of casserole. Cover with wax paper and microwave on HIGH (100% power) 5-6 minutes, breaking up beef at half time until beef is no longer pink. Add chili powder and red pepper flakes, re-cover, and microwave on MEDIUM-HIGH (70% power) 2 minutes; mix in salt, tomatoes, and beans. Re-cover and microwave on HIGH (100% power) 15 minutes, stirring every 5 minutes, until mixture begins to bubble. Reduce power to MEDIUM-HIGH (70%) and microwave 18-20 minutes, stirring at halftime, to mellow flavours.

In ovens of 700 watts or more, MEDIUM (50% power) may be enough to keep mixture simmering. If chili seems thick, thin with a little hot water.

To Reheat: Microwave in covered casserole 12-14 minutes on HIGH (100% power), stirring every 4 minutes.

CHICKEN OR TURKEY CHILI: Prepare as directed, substituting 13 lbs. coarsely ground raw chicken or turkey breast for beef. Serves 6.

COUNTRY CAPTAIN Prep Time: 6 Minutes Cooking Time: 29-30 Minutes This mild curry, popular in the South, freezes well.

1 large sweet green pepper, cored, seeded, and minced 1 large yellow onion, peeled and minced 1 clove garlic, peeled and minced 2 tbsp. vegetable oil 11 tsp. curry powder 1 tsp. salt (about) 1 tsp. ground hot red pepper 1 tsp. crumbled dried thyme 1 tsp. ground cloves 1 tsp. black pepper 1 tbsp. tomato paste 1 can (1 lb. 12 oz. tomatoes (do not drain) 3 cups bite-size pieces cooked chicken or turkey 1 cup chicken broth 1 cup dried currants or seedless raisins 1 cup toasted blanched slivered almonds MICROWAVE green pepper, onion, garlic, and oil in uncovered 3-quart casserole on HIGH (100% power) 4-5 minutes, until glassy. Stir in curry powder, salt, red pepper, thyme, cloves, black pepper, tomato paste, and tomatoes, snipping into smaller pieces as you add. Cover casserole with lid and microwave on HIGH (100% power) 10 minutes, stirring at half time. Mix in chicken and microwave, uncovered, on HIGH (100% power) 10 minutes, stirring at half time. Add broth and currants or raisins, re-cover, and microwave on MEDIUM (50% power) 5 minutes. Adjust salt as needed, scatter almonds on top, and serve over fluffy boiled rice. Serves 4.

DAY'S CATCH CASSEROLE Prep Time: 3 Minutes Cooking Time: 16 1 -18 1 Minutes If you cook the pasta while you microwave the sauce, you can have dinner on the table in less than 20 minutes.

1 lb. small pasta shells 3 tbsp. butter 3 tbsp. flour 11 cups half-and-half cream 1 tbsp. snipped fresh dill 2 tbsp. minced parsley 1 cup clam juice 1 tsp. salt 1 tsp. pepper 3 tbsp. diced pimentos 11 -2 cups flaked, cooked delicate fish, well-drained canned tuna or salmon, shelled and deveined, cooked small shrimp Optional Topping: 1 cup soft bread crumbs 1 cup finely grated Parmesan cheese 2 tbsp. melted butter COOK pasta by package directions until barely al dente. Meanwhile, melt butter in wax paper-covered 2-quart glass ceramic casserole at least 3'' deep by microwaving on HIGH (100% power) 45-55 seconds. Whisk in flour and microwave, uncovered, on HIGH (100% power) 30 seconds, until foamy. Gradually whisk in cream, add dill and parsley, and microwave, uncovered, on HIGH (100% power) 41 -5 minutes, whisking every 2 minutes, until sauce boils and thickens. Whisk in clam juice, salt, and pepper; fold in pimentos and fish. Drain pasta well, rinse well, rinse with cold water, and drain again. Mix pasta into casserole.

Cover with wax paper and microwave on HIGH (100% power) 7-8 minutes, until bubbling, stirring at half time.

Check temperature in centre of casserole -- bubbling around edges is no guarantee food is uniformly hot. Reduce power level to MEDIUM (50%) and microwave, still covered, 4 minutes, stirring at half time. If you like, mix topping, sprinkle over casserole and broil 4''-5'' from heat 2-3 minutes until lightly browned. Serves 4.

CREAMY RICE AND RAISIN PUDDING Prep Time: 2 Minutes Cooking Time: 25-29 Minutes Standing Time: 5 Minutes 2 cup short-grain rice 1 cup hot water 21 cups milk 1 cup sugar 1 cup seedless raisins Pinch ground nutmeg 1 tbsp. butter or margarine MIX rice and water in 2-quart casserole, cover with lid, and microwave on HIGH (100% power) 3 minutes; stir, re-cover, and let stand while you proceed.

Microwave milk in uncovered 6-cup measure on HIGH (100% power) 4-5 minutes until small bubbles appear around edge (don't boil). Mix milk into rice along with sugar and raisins; sprinkle with nutmeg, and dot with butter. Cover with lid and microwave on MEDIUM (50% power) 18-21 minutes, stirring every 5 minutes, and uncovering after 10 minutes. When rice is just tender, let stand, covered with lid, 5 minutes. Serve warm, topped, if you like, with cream.

Serves 4-6.