Code | Food | Serving size | Instructions |
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|
Corn on the | 250 g | Rinse and clean corn on the cob and | |
| Cob |
| put into an oval glass dish. Cover with |
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| microwave cling film and pierce film. |
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|
| Stand for |
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|
Brown Rice | 125 g | Use a large glass ovenware dish with lid. | |
|
|
| Add double quantity of cold water (250 |
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|
| ml). Cook covered. Stir before standing |
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| time and add salt and herbs. Stand for |
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| |
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|
Wholemeal | 125 g | Use a large glass ovenware dish with lid. | |
| Macaroni |
| Add 500 ml hot boiling water, a pinch |
|
|
| of salt and stir well. Cook uncovered. |
|
|
| Stir before standing time and drain |
|
|
| thoroughly afterwards. Stand for 1 |
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|
| minutes. |
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|
Quinoa | 125 g | Use a large glass ovenware dish with lid. | |
|
|
| Add double quantity of cold water (250 |
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|
| ml). Cook covered. Stir before standing |
|
|
| time and add salt and herbs. Stand for |
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| |
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|
Bulgur | 125 g | 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. Stand for |
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| |
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|
3. Poultry & Fish
Code | Food | Serving size | Instructions |
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|
|
|
Chicken Breasts | 300 g | Rinse pieces and put on a ceramic plate. | |
|
|
| Cover with microwave cling film. Pierce |
|
|
| film. Put dish on turntable. Stand for 2 |
|
|
| minutes. |
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|
|
|
Turkey Breasts | 300 g | Rinse pieces and put on a ceramic plate. | |
|
|
| Cover with microwave cling film. Pierce |
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|
| film. Put dish on turntable. Stand for 2 |
|
|
| minutes. |
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|
Fresh Fish | 300 g | Rinse fish and put on a ceramic plate, | |
| Fillets |
| add 1 tbsp lemon juice. Cover with |
|
|
| microwave cling film. Pierce film. Put |
|
|
| dish on turntable. Stand for |
|
|
|
|
Fresh Salmon | 300 g | Rinse fish and put on a ceramic plate, | |
| Fillets |
| add 1 tbsp lemon juice. Cover with |
|
|
| microwave cling film. Pierce film. Put |
|
|
| dish on turntable. Stand for |
|
|
|
|
Fresh Prawns | 250 g | Rinse prawns on a ceramic plate, add 1 | |
|
|
| tbsp lemon juice. Cover with microwave |
|
|
| cling film. Pierce film. Put dish on |
|
|
| turntable. Stand for |
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|
|
Fresh Trout | 200 g | Put 1 fresh whole fish into an ovenproof | |
|
|
| dish. Add a pinch salt, 1 tbsp lemon juice |
|
|
| and herbs. Cover with microwave cling |
|
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| film. Pierce film. Put dish on turntable. |
|
|
| Stand for 2 minutes. |
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