Sharp R-350J Spring Vegetable Rice Bake, Herbed Jacket Potatoes, Vegetable Couscous

A42399,SCA/SCNZ R350J C/B

VEGETARIAN MEALS RECIPES

3. Spring Vegetable Rice Bake

1 cup parboiled rice

3large tomatoes, 2 thinly sliced, 1 diced

2potatoes, peeled and thinly sliced

2small yellow capsicums, 1 cut into strips, 1 diced

1zucchini, diced

2small carrots, diced

1Spanish onion, diced

2tablespoons fresh continental parsley, finely chopped pinch of paprika

salt and pepper to taste

1teaspoon vegeta (vegetable stock)

1teaspoon extra virgin olive oil.

1.Cook the rice on Rice/Pasta No. 1- “White Rice ” (2 serves), referring to the menu guide for White Rice.

2.Place the diced tomato, diced capsicum, onion, zucchini, carrots, parsley, rice, seasoning, vegeta and olive oil in a large bowl. Mix until well combined.

3.Place the mixture in a shallow dish. Layer the sliced potatoes, followed by the sliced tomato and cut capsicum. Sprinkle with the paprika. Cover with lid or plastic wrap. Cook on Vegetarian Meals No. 3- “Spring Vegetable Rice Bake”.

4.After cooking, stand covered for 5 minutes.

Serves 6

Nutrition per serve

1.2g Fat; 0.3g Saturated fat; 5.8g Protein; 34.8g Carbohydrate; 5.8g Dietary fibre; 780kJ

4. Herbed Jacket Potatoes

4 new potatoes, approx. 200g

40 g baby spinach leaves, finely chopped

2 tablespoons mixed fresh herbs, finely chopped (oregano, basil, parsley, tarragon)

2 green onions, sliced

5sundried tomatoes (not in oil), finely chopped

50g mushrooms, finely chopped

250g low fat cottage cheese seasoning to taste

1.Cook the potatoes on Vegetables No. 4- “Jacket Potato”, referring to the menu guide for Jacket Potato.

2.Combine all ingredients except potatoes in a medium sized bowl.

3.Hollow out the centre of each potato using a small spoon. Add the potato flesh to the mixture. Mix well.

4.Fill each potato with the mixture. Place on a microwave safe dinner plate. Cook on Vegetarian Meals No. 4- “Herbed Jacket Potatoes”.

5.After cooking, stand uncovered for 2 minutes.

Serves 4

Nutrition per serve

0.9g Fat; 0.5g Saturated fat; 7.7g Protein; 20.1g Carbohydrate; 3.8g Dietary fibre; 537.6kJ

5. Vegetable Couscous

1Spanish onion, finely sliced

1clove garlic, crushed.

1/2 eggplant, cut into 1cm cubes

2zucchinis, cut into 1cm cubes

1red capsicum, cut into chunks

1yellow capsicum, cut into chunks

150g button mushrooms, cut in quarters

2large tomatoes, cut into 2cm cubes

1/4 cup dry white wine

1teaspoon extra virgin olive oil 1 1/ 4 cups couscous

seasoning to taste juice of half a lemon

1.Place the onion, oil and wine in a small Pyrex® bowl. Cook on Vegetarian Meals No. 5- “Vegetable Couscous”.

2.When the oven stops and ADD VEGETABLES is displayed, place all the vegetables including the onion in a 3 litre casserole dish. Cover with lid or plastic wrap and continue cooking.

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

4.After cooking, add the couscous. Season to taste. Add the lemon juice. Mix until well combined. Stand covered for 5 minutes.

Serves 6

Nutrition per serve

1.8g Fat; 0.5g Saturated fat; 8.7g Protein; 33.6g Carbohydrate; 5.5g Dietary Fibre; 780kJ

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SCA/SCNZ R350J C/B,P07-19 17 04.6.22, 8:51 AM