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The fi nal 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.
HEALTHY MENUS MENU GUIDE
LOW FAT MEAL RECIPES
2. Chinese Beef
650 g blade steak, trimmed of fat and thinly sliced
2 cloves garlic, crushed
2 cm piece ginger, grated
1 teaspoon sesame oil
½ cup beef stock
½ teaspoon cornfl our
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
170 g 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 cornfl our 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 fi bre; 891 kJ
1. Mediterranean Chicken
1 clove garlic, crushed
1 tablespoon fresh basil, chopped
1 tablespoon fresh oregano, chopped
juice of half a lemon
6 olives, fi nely sliced
5 sundried tomatoes (not in oil), fi nely chopped
20 g baby spinach leaves
1 Spanish onion, fi nely sliced
¼ cup white wine
500 g jar Summer Tomato Basil Pasta Sauce
2 chicken breasts, trimmed of fat and sliced in half lengthwise
4 fresh 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 fi bre; 758 kJ
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