|
| Portion | Standing |
| |
Code | Food | time | Recommendations | ||
(g) | |||||
|
| (min.) |
| ||
|
|
|
| ||
3 | Green | 250 | Rinse and clean green beans. | ||
| Beans |
|
| Put them evenly into a glass | |
|
|
|
| bowl with lid. Add 30 ml | |
|
|
|
| (2 tablespoon) water when | |
|
|
|
| cooking 250 g. Put bowl in | |
|
|
|
| the centre of turntable. Cook | |
|
|
|
| covered. Stir after cooking. | |
4 | Spinach | 150 | Rinse and clean spinach. Put | ||
|
|
|
| into a glass bowl with lid. Do | |
|
|
|
| not add water. Put bowl in | |
|
|
|
| the centre of turntable. Cook | |
|
|
|
| covered. Stir after cooking. | |
5 | Corn on | 250 | Rinse and clean corn on the | ||
| the cob | (1 pcs) |
| cobs and put into an oval glass | |
|
|
|
| dish. Cover with microwave | |
|
|
|
| cling film and pierce film. | |
6 | Peeled | 250 | Wash and peel the potatoes | ||
| Potatoes | 500 |
| and cut into a similar size. Put | |
|
|
|
| them into a glass bowl with lid. | |
|
|
|
| Add | |
|
|
|
| water. Put bowl in the centre of | |
|
|
|
| turntable. Cook covered. | |
7 | Brown Rice | 125 | Use a large glass ovenware dish | ||
| (parboiled) |
|
| with lid. Add double quantity | |
|
|
|
| of cold water (1/4 l). Cook | |
|
|
|
| covered. Stir before standing | |
|
|
|
| time and add salt and herbs. | |
8 | Wholemeal | 125 | 1 | Use a large glass ovenware dish | |
| Macaroni |
|
| with lid. Add 1/2 l hot boiling | |
|
|
|
| water, a pinch of salt and stir | |
|
|
|
| well. Cook uncovered. Cook | |
|
|
|
| covered. Stir before standing | |
|
|
|
| time and drain thoroughly | |
|
|
|
| afterwards. |
|
| Portion | Standing |
| |
Code | Food | time | Recommendations | ||
(g) | |||||
|
| (min.) |
| ||
|
|
|
| ||
9 | Quinoa | 125 | Use a large glass ovenware dish | ||
|
|
|
| with lid. Add double quantity | |
|
|
|
| of cold water (250 ml). Cook | |
|
|
|
| covered. Stir before standing | |
|
|
|
| time and add salt and herbs. | |
10 | Bulgur | 125 | Use a large glass ovenware dish | ||
|
|
|
| with lid. Add double quantity | |
|
|
|
| of cold water (250 ml). Cook | |
|
|
|
| covered. Stir before standing | |
|
|
|
| time and add salt and herbs. |
USING HEALTHY COOKING PROGRAMMES: POULTRY & FISH
The following table presents the 6 Healthy diet auto programmes for cooking poultry and fish, its quantities, standing times and appropriate recommendations. Programmes
Code | Food | Portion | Standing | Recommendations |
(g) | time | |||
|
| (min.) |
| |
|
|
|
| |
1 | Chicken | 300 | 2 | Rinse pieces and put on a |
| Breast | (2 pcs) |
| ceramic plate. Cover with |
|
|
|
| microwave cling film. Pierce film. |
|
|
|
| Put dish on turntable. |
2 | Turkey | 300 | 2 | Rinse pieces and put on a |
| Breast | (2 pcs) |
| ceramic plate. Cover with |
|
|
|
| microwave cling film. Pierce film. |
|
|
|
| Put dish on turntable. |
3 | Fresh Fish | 300 | Rinse fish and put on a ceramic | |
| fillet | (2 pcs) |
| plate, add 1 tablespoon lemon |
|
|
|
| juice. Cover with microwave |
|
|
|
| cling film. Pierce film. Put dish on |
|
|
|
| turntable. |
ENGLISH
17