HEALTHY MENUS 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 MEAL 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 ¼ 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 each chicken breast between baking paper. Flatten to ½ 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 microwave safe glass bowl. Cook on Low Fat Meal 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
2.5 g Fat; 0.5 g Saturated fat; 27.5 g Protein; 9.4 g Carbohydrate; 4.7 g Dietary fibre; 758 kJ
2. Chinese Beef
650g blade steak, trimmed of fat and thinly sliced
2cloves garlic, crushed
2cm piece ginger, grated
1teaspoon sesame oil
½cup beef stock
½teaspoon cornflour
²/³ cup oyster sauce 1 large onion, sliced
2 carrots, thinly sliced
125 g baby corn, cut in half
1 red 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 Meal No. 2- "Chinese Beef".
2.When the oven stops and STIR 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
4.4 g Fat; 1.8 g Saturated fat; 19.3 g Protein; 21.4 g Carbohydrate; 4.4 g Dietary fibre; 891 kJ
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10/28/0910/28/09 4:49:254:49:25 PMPM
