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A43586, SCA/SCNZ R397J(S) C/B
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.
HEALTHY MENU MENU GUIDE
LOW FAT MEALS 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
1/2 cup beef stock
1/2 teaspoon 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
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 Meals No. 2- “Chinese Beef”.
2. When the oven stops and STIR BEEF 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
4.4g Fat; 1.8g Saturated fat; 19.3g Protein; 21.4g Carbohydrate; 4.4g Dietary fibre; 891kJ
1. Mediterranean Chicken
1 clove garlic, crushed
1 tablespoon fresh basil, chopped
1 tablespoon fresh oregano, chopped
juice of half a lemon
6 olives, finely sliced
5 sundried tomatoes (not in oil), finely chopped
20 g baby spinach leaves
1 Spanish onion, finely sliced
1/4 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 chicken each breast between baking paper. Flatten to 1/2 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 Pyrex® bowl. Cook on Low Fat Meals 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
2.5g Fat; 0.5g Saturated fat; 27.5g Protein; 9.4g Carbohydrate; 4.7g Dietary fibre; 758kJ
R397J(S) C/B,P01-09
04.9.30, 3:20 PM
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