15
WEDNESDAY
Sweet Red Peppers stuffed with Leeks
and Feta Cheese with Spring Onions and
Pine Nut Couscous
Preparation time:
25 minutes
Cooking time:
25 minutes
Serves:
4
Ingredients:
•
4 Sweet (long) red peppers, tops removed
•
1 small leek, finely chopped
•
1 tbsp chopped fresh parsley
•
2 tbsp olive oil
•
25g (1oz) finely grated parmesan cheese
•
25g (1oz) fresh bread crumbs
•
100g (4oz) feta cheese, finely crumbled
•
Salt and freshly ground black pepper
Couscous:
•
200g (7oz) couscous
•
2 tsp vegetable stock powder
•
4 spring onions, finely chopped
•
25g (1oz) pine nuts
To garnish:
•
Parsley sprigs
Method:
1
Split peppers lengthways, taking care not to cut in
half. Remove the core and seeds. Mix together
leek, parsley and olive oil, then add parmesan
cheese and bread crumbs. Mix in crumbled feta
cheese, then season with a little salt and plenty of
black pepper. Stuff the mixture into the peppers.
2
Remove the divider wall from the front container
and place the peppers inside.
3
Position the rice tray in the back container. Add
couscous and 265ml of cold water. Stir in stock
powder, spring onions and pine nuts.
4
Set time for couscous using the rice pre-set (42
mins) then adjust to 25 minutes. Set time for the
peppers (using the front dual heater button) using
the leaf and pod vegetable pre-set (15 mins) then
adjust to 20 minutes.
5
When cooked, allow to stand for 5 minutes. Fluff
up the couscous with a fork. Garnish with parsley
sprigs.
THURSDAY
Tikka Masala Chicken with Zesty
Cardamom Rice
Preparation time:
10 minutes, plus marinating
Cooking time:
42 minutes
Serves:
4
Ingredients:
•
4 tbsp low fat natural yogurt
•
2 tbsp chicken tikka masala curry paste
•
2 tbsp chopped fresh coriander
•
4 skinless, boneless chicken breasts, chopped into
chunks
•
Salt and freshly ground black pepper
Rice:
•
300g (11oz) basmati rice
•
2 tsp vegetable stock powder
•
2 strips pared lemon zest
•
6 green cardamom pods, lightly crushed
To garnish:
•
Lime wedges and coriander sprigs
Method:
1
Spoon yoghurt, curry paste and coriander into a
large non metallic bowl. Mix well, add chicken
chunks and stir to coat. Season with a little salt
and pepper, then cover and refrigerate for at least
30 minutes.
2
Position the rice tray in the back container. Add
rice and 450 ml (16 fl oz) of cold water. Stir in
stock powder. Put strips of pared lemon zest on
top and sprinkle in cardamom pods.
3
Remove the divider wall from the front container.
Tip the chicken with it’s marinade into the
container and make sure the mixture is well spread
out.
4
Set time for the rice using the rice pre-set (42
mins). Set time for the chicken (using the front dual
heater button) using the chicken pre-set (27 mins).
5
Serve garnished with lime wedges and coriander
sprigs.
Cooks tip:
•
Chicken can be wrapped and cooked in cooking
foil to retain juices and prevent marinade from
staining containers.
15
g
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