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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