Sharp R-350J Healthy Menu Menu Guide, LOW FAT Meals Recipes, Mediterranean Chicken, Chinese Beef

A42399,SCA/SCNZ R350J C/B

HEALTHY MENU MENU GUIDE

The final cooking result will vary according to the food condition (e,g. initial temperature, shape, quality). Check the food after cooking and if necessary continue cooking manually.

LOW FAT MEALS RECIPES

1. Mediterranean Chicken

1 clove garlic, crushed

1 tablespoon fresh basil, chopped

1tablespoon fresh oregano, chopped juice of half a lemon

6 olives, finely sliced

5sundried tomatoes (not in oil), finely chopped

20g baby spinach leaves

1Spanish onion, finely sliced

1/4 cup white wine

500 g jar Summer Tomato Basil Pasta Sauce

2chicken breasts, trimmed of fat and sliced in half lengthwise

4fresh chives

1.Place chicken each breast between baking paper. Flatten to 1/2 cm thick using a rolling pin.

2.Combine the garlic, basil, oregano and lemon juice in a small bowl.

3.Smear each chicken breast with the herb mixture. Layer with the baby spinach leaves.

4.Place olives and sundried tomatoes in the centre of each chicken breast equally. Roll up the chicken breasts, securing with the fresh chives. Place the chicken rolls in a shallow casserole dish.

5.Place the onion and wine in a small Pyrex® bowl. Cook on Low Fat Meals No. 1- “Mediterranean Chicken”.

6.When the oven stops and ADD ONIONS TO CHICKEN is displayed, add the onion and sauce to the chicken. Cover with lid or plastic wrap and continue cooking.

7.When the oven stops and REARRANGE is displayed, rearrange and continue cooking.

8.After cooking, stand covered for 5 minutes.

Serves 4

Nutrition per serve

2.5g Fat; 0.5g Saturated fat; 27.5g Protein; 9.4g Carbohydrate; 4.7g Dietary fibre; 758kJ

2. Chinese Beef

650g blade steak, trimmed of fat and thinly sliced

2cloves garlic, crushed

2cm piece ginger, grated

1teaspoon sesame oil

1/2 cup beef stock 1/2 teaspoon cornflour 2/3 cup oyster sauce

1large onion, sliced

2carrots, thinly sliced 125 g baby corn, cut in half

1red capsicum, cut into strips

170g snow peas, topped, tailed and sliced in half

1.Combine the beef, garlic, ginger and sesame oil in a 3 litre casserole dish. Cover with lid or plastic wrap. Cook on Low Fat Meals No. 2- “Chinese Beef”.

2.When the oven stops and STIR BEEF is displayed, stir and continue cooking.

3.When the oven stops and DRAIN JUICES ADD SAUCES ONION AND CARROT is displayed, drain the juices. Combine the stock, oyster sauce and cornflour in a jug, stir well, and pour over the beef. Add the onion and carrots and continue cooking.

4.When the oven stops and ADD CAPSICUM AND BABYCORN is displayed, add the baby corn and capsicum and continue cooking.

5.When the oven stops and ADD SNOWPEAS is displayed, add the snow peas and continue cooking.

6.After cooking, stand covered for 2 minutes.

7.Serve with rice or hokkien noodles.

Serves 6

Nutrition per serve

4.4g Fat; 1.8g Saturated fat; 19.3g Protein; 21.4g Carbohydrate; 4.4g Dietary fibre; 891kJ

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SCA/SCNZ R350J C/B,P07-19 14 04.6.22, 8:51 AM