VEGETARIAN MEAL 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" (1 cup), 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 Meal No. 3- "Spring Vegetable Rice Bake".
4.After cooking, stand covered for 5 minutes.
Serves 6
Nutrition per serve
1.2 g Fat; 0.3 g Saturated fat; 5.8 g Protein; 34.8 g Carbohydrate; 5.8 g Dietary fibre; 780 kJ
4. Herbed Jacket Potatoes
4 new potatoes, approx. 200 g
40 g baby spinach leaves, finely chopped
2tablespoons 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 Meal No. 4- "Herbed Jacket Potatoes".
5.After cooking, stand uncovered for 2 minutes.
Serves 4
Nutrition per serve
0.9 g Fat; 0.5 g Saturated fat; 7.7 g Protein; 20.1 g Carbohydrate; 3.8 g Dietary fibre; 537.6 kJ
5. Vegetable Couscous
1Spanish onion, finely sliced
1clove garlic, crushed.
½eggplant, cut into 1cm cubes
2 zucchinis, cut into 1cm cubes
1 red capsicum, cut into chunks
1 yellow capsicum, cut into chunks
150g button mushrooms, cut in quarters
2large tomatoes, cut into 2cm cubes
¼ cup dry white wine
1teaspoon extra virgin olive oil 1¼ cups couscous
seasoning to taste juice of half a lemon
1.Place the onion, oil and wine in a small microwave safe glass bowl. Cook on Vegetarian Meal No.
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
1.8 g Fat; 0.5 g Saturated fat; 8.7 g Protein; 33.6 g Carbohydrate; 5.5 g Dietary Fibre; 780 kJ
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10/28/0910/28/09 4:49:264:49:26 PMPM
