GB-13
RECIPES FOR HEALTHY MENUS , LOW FAT FOOD
LF-1 Chinese Style Beef
Serves 2
Ingredients:
250 g Rump steak, tenderise and cut into strips
1 clove
garlic,
crushed
1
red chilli, de-seeded and sliced
1 tbsp ginger, grated
1 tsp
sesame oil
1 tbsp light soy sauce
1 tbsp oyster sauce
50 ml
beef stock, cold
1 tsp
corn flour
75 g
carrots, sliced
75 g
red pepper, seeded and sliced
60 g
onions, sliced
75 g
snow peas, topped tailed and sliced in half
75 g
baby corn, cut in half
Preparation:
1. Combine the beef, garlic, chilli, ginger, sesame oil,
soy sauce, oyster sauce, beef stock and corn flour
in a 3 litre casserole dish.
2. Add the carrots, red pepper and onions and mix
well.
3. Cover with lid and cook on
LOW FAT FOOD LF-1,
“Chinese Style Beef”.
4. When the oven stops, the audible signals sound
and the indicator “CHECK” is displayed, stir the
food, re-cover and continue to cook.
5. When the oven stops a second time, the audible
signals sound and the indicator “CHECK” is
displayed, add the snow peas and baby corn. Stir
well, re-cover and continue to cook.
Tip: Serve with rice or hokkien noodles.
LF-2 Chicken Fricassee
Serves 2
Ingredients:
120 g long-grain rice, par-boiled
1
/
2
tsp turmeric
50 g onions, sliced
100 g red peppers, seeded and sliced
100 g leeks, sliced
300 g chicken breast, diced
pepper, paprika powder
10 g
butter or margarine
250 ml meat stock, cold
Preparation:
1. Place the rice and tumeric into a shallow ovenproof
dish and mix well.
2. Mix onions, red pepper, leek and chicken breast,
season to taste. Place on top of the rice. Distribute
butter in flakes on top.
3. Pour the meat stock over and cover with microwave
foil. Cook on
LOW FAT FOOD LF-2,
“Chicken
Fricassee”.
4. After cooking, leave to stand for 5 minutes before
serving.
LF-3 Paella
Serves 2
Ingredients:
100 g white long-grain rice
200 ml chicken stock, cold
1
/
2
tsp turmeric
100 g chicken breast, cubed
50 g
Chorizio, diced
125 g tiger prawns
60 g
mussels
125 g tomatoes, skinned and chopped
100 g red pepper, seeded and sliced
75 g
onion, chopped
50 g
peas
1 clove garlic, peeled and crushed
1
/
2
tsp paprika powder
Cayenne
pepper
Preparation:
1. Place the rice into a shallow round dish. Add the
chicken stock and turmeric and mix well.
2. Cook on
LOW FAT FOOD LF-3,
“Paella”. Do not
cover.
3. When the oven stops, the audible signals sound
and the indicator “CHECK” is displayed, stir in
the chicken, Chorizio, prawns, mussels, peppers,
tomatoes, onion, peas, garlic paprika and cayenne
pepper. Continue to cook.
4. When the oven stops a second time, the audible
signals sound and the indicator “CHECK” is
displayed, stir and continue to cook.
5. After cooking, leave to stand for 2 minutes before
serving.
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6/2/09 3:03:32 PM
6/2/09 3:03:32 PM