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LOW FAT MEAL RECIPES
4. Garlic and Chilli Baby Octopus Salad
1 kg baby octopus, cleaned
2 cloves garlic, crushed
2 birds- eye chillies, fi nely chopped
juice of one lemon
1 tablespoon ketjap manis
Salad Ingredients
1 bunch red oak lettuce, rinsed
1 punnet cherry tomatoes, cut in half
½ Spanish onion, fi nely sliced
1 yellow capsicum, fi nely sliced
1 Lebanese cucumber, fi nely sliced
juice of one lemon
seasoning to taste
1. Rinse the baby octopus thoroughly, making sure the heads are clean.
2. Place the octopus in a large microwave safe glass bowl with the garlic, chillies and ketjup
manis. Cover and refrigerate for 30 minutes.
3. Remove the cover. Add the lemon juice. Cook on Low Fat Meal No. 4- "Garlic and Chilli
Baby Octopus Salad".
4. When the oven stops and STIR is displayed, stir and continue cooking.
5. Place the lettuce, onion, tomatoes, capsicum and cucumber in a serving dish.
6. After cooking, stand the octopus for 2 minutes.
7. Add the octopus to the salad. Dress with the lemon juice and seasoning.
Serves 6
Nutrition per serve
1.3 g Fat; 0.6 g Saturated fat; 14.8 g Protein; 2.7 g Carbohydrate; 2.9 g Dietary fi bre; 372 kJ
5. Lemon Fish Fillets
4 x 150 g fi sh fi llets
1 tablespoon lemon juice
salt and pepper to taste
1 tablespoon fresh fl at leaf parsley, fi nely chopped
1. Place the fi sh in a single layer into a shallow casserole dish.
2. Pour the lemon juice. Season with salt and pepper.
3. Cover with lid or plastic wrap. Cook on Low Fat Meal No. 5- "Lemon Fish Fillets".
4. When the oven stops and TURN OVER is displayed, turn the fi sh over and continue
cooking.
5. After cooking, stand covered for 2 minutes.
6. Sprinkle with the parsley and serve with a green salad.
Serves 4
Nutrition per serve
9.5 g Fat; 2.5 g Saturated fat; 25.5 g Protein; 0.9 g Carbohydrate; 2.5g Dietary fi bre; 820 kJ
3. Sesame Prawns
36 green prawns, peeled and deveined, leaving tails intact (Approximately 650 g)
1 clove garlic, crushed
1 tablespoon ketjap manis*
2 teaspoons sesame oil
1 tablespoon sesame seeds
100 g snow peas, topped, tailed and cut in half
1 red capsicum, cut into thin strips
1. Combine the prawns, oil, garlic and ketjap manis in a large bowl. Stir well. Cover and
refrigerate for at least 2 hours or overnight.
2.
Add the sesame seeds and capsicum. Cook on Low Fat Meal No. 3- "Sesame Prawns".
3. When the oven stops and STIR is displayed, stir and continue cooking.
4. When the oven stops and ADD SNOWPEAS is displayed, add the snow peas and
continue cooking.
5. When the oven stops and STIR is displayed, stir and continue cooking.
6. After cooking, stand for 2 minutes.
7. Serve with basmati rice.
* Ketjap Manis is a thick Indonesian soy sauce available from the Asian section at
supermarkets.
Serves 4
Nutrition per serve
1.9 g Fat; 0.6 g Saturated fat; 26.6 g Protein; 2.7 g Carbohydrate; 1.0 g Dietary Fibre; 579 kJ
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