I use and Advantium® GE profile microwave, if you have one, Set oven to U=4 L=4 M=6 and cook for 30 minutes. If using a conventional microwave I would guess medium power for about 30 minutes.
Calories: 547kcal | Carbohydrates: 36g | Protein: 27g | Fat: 33g | Saturated Fat: 11g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 138mg | Sodium: 1258mg | Potassium: 504mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1436IU | Vitamin C: 36mg | Calcium: 137mg | Iron: 4mg