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VEGETARIAN MEAL RECIPES
4. Herbed Jacket Potatoes
4 new potatoes, approx. 200 g
40 g baby spinach leaves, fi nely chopped
2 tablespoons mixed fresh herbs, fi nely chopped
(oregano, basil, parsley, tarragon)
2 green onions, sliced
5 sundried tomatoes (not in oil), fi nely chopped
50 g mushrooms, fi nely chopped
250 g 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 fl esh 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 fi bre; 537.6 kJ
5. Vegetable Couscous
1 Spanish onion, fi nely sliced
1 clove garlic, crushed.
½ eggplant, cut into 1cm cubes
2 zucchinis, cut into 1cm cubes
1 red capsicum, cut into chunks
1 yellow capsicum, cut into chunks
150 g button mushrooms, cut in quarters
2 large tomatoes, cut into 2cm cubes
¼ cup dry white wine
1 teaspoon 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. 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
1.8 g Fat; 0.5 g Saturated fat; 8.7 g Protein; 33.6 g Carbohydrate; 5.5 g Dietary Fibre; 780 kJ
3. Spring Vegetable Rice Bake
1 cup parboiled rice
3 large tomatoes, 2 thinly sliced, 1 diced
2 potatoes, peeled and thinly sliced
2 small yellow capsicums, 1 cut into strips, 1 diced
1 zucchini, diced
2 small carrots, diced
1 Spanish onion, diced
2 tablespoons fresh continental parsley, fi nely chopped
pinch of paprika
salt and pepper to taste
1 teaspoon vegeta (vegetable stock)
1 teaspoon 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 fi bre; 780 kJ
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