14
14
RECIPES
Enjoy our delicious weekly recipe plan. Visit our
website for recipes and more information about
intellisteam.
MONDAY
Sesame Salmon Noodles and
Steamed Greens with Coconut Milk and
Sweet Chilli Sauce
Preparation time:
15 minutes
Cooking time:
20 minutes
Serves:
4
Ingredients:
•
4 x 125g (5oz) salmon fillets
•
4 tsp toasted sesame oil
•
1 tsp sesame seeds
•
2 x 150g packs of medium or thick
ready-to-wok noodles
•
4 tbsp hot vegetable stock
Vegetables:
•
150g (6oz) sugar snap peas or mangetout, halved
•
6 spring onions, thinly sliced
•
1 carrot, cut into fine strips
Sauce:
•
300ml (
1
/
2
pint) coconut milk
•
2 tbsp sweet chilli sauce
•
1 tsp grated fresh root ginger
•
1 tbsp chopped fresh coriander
Method:
1
Brush salmon fillets with sesame oil and then
sprinkle with sesame seeds. Arrange in the back
container. Empty 2 packs of noodles into the rice
tray and position above the salmon. Add vegetable
stock to the noodles.
2
Position the divider wall in the front container. Mix
the vegetables together and put into the
compartment.
3
Pour coconut milk into the sauce tray and stir in
sweet chilli sauce, ginger and coriander. Place the
tray in the remaining compartment.
4
Set time for the salmon and noodles using the fish
pre-set (20 mins). Set time for the sauce using the
sauce pre-set (30 mins) then adjust to 18 mins.
Set time for the vegetables using the leaf and pod
vegetable pre-set (15 mins).
Cooks tip:
•
Stir noodles before serving.
•
If you prefer crunchier vegetables, adjust the pre-
set time.
•
Fish can be wrapped and cooked in cooking foil to
retain juices and prevent surface protein.
TUESDAY
Maple-glazed Chicken with Corn-on-the-
cob and Crushed Butternut Squash
Preparation time:
15 minutes, plus marinating
Cooking time:
35 minutes
Serves:
4
Ingredients:
•
4 skinless, boneless chicken breasts
•
Finely grated zest and juice of 1 small orange
•
2 tbsp maple syrup
•
1/4
tsp dried chilli flakes
•
Salt and freshly ground black pepper
Rice:
•
250g (9oz) white and wild rice
•
1 tsp vegetable stock powder
Vegetables:
•
2 corn-on-the-cob, cut in half
•
1 medium butternut squash, peeled, deseeded
and cut into chunks
•
15g (
1
/
2
oz) butter
•
2 tsp finely chopped fresh rosemary
Method:
1
Put chicken breasts into a non-metallic bowl and
add orange zest, orange juice, maple syrup and
chilli flakes. Season with a little salt and plenty of
black pepper. Cover and refrigerate for at least 30
minutes.
2
Arrange the chicken breasts in the back container.
Put rice and vegetable stock powder into the rice
tray. Position the rice tray above the chicken and
add 250ml
(9fl oz) of cold water to the rice, stirring to mix.
3
Position the divider wall in the front container. Put
four pieces of
corn-on-the-cob in one compartment and the
butternut squash in the remaining compartment.
4
Set time for the chicken and rice using the chicken
pre-set (27 mins) then adjust to 35 minutes. Set
time for the corn-on-the-cob using the root
vegetable pre-set (35 mins) then adjust to 30
minutes. Set time for butternut squash using the
root vegetable pre-set (35 mins) then adjust to 25
minutes.
5
When cooked, add butter and rosemary to
butternut squash and crush lightly with a fork.
Cooks tip:
•
Chicken can be wrapped and cooked in cooking
foil to retain juices and prevent surface protein.
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15:53
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