26
RECIPES
TOMATO & ORANGE SOUP
1 oz.(25g) butter
1 medium onion, chopped
1 large carrot & 1 large potato, chopped
1
3
/4lb(800g) canned, chopped tomatoes
juice and grated rind of 1 small orange
1
1
/2pints(900ml) hot vegetable stock
salt and pepper to taste
1. Melt the in a large bowl at P-HI for 1 minute.
2. Add the onion, carrot and potato and cook at
P-HI for 6 minutes. stir halfway through cooking.
3. Add the tomatoes, orange juice, orange rind
and stock. Mix thoroughly. Season with salt and
pepper to taste. Cover the bowl and cook at P-
HI for 15 minutes. stir 2-3 times during cooking,
until the vegetables are tender.
4. Blend and serve immediately.
FRENCH ONION SOUP
1 large onions, sliced
1 tbsp (15ml) corn oil
2 oz.(50g) plain flour
2 pints(1.2 liters) hot meat
or vegetable stock
salt and pepper to taste
2 tbsp (30ml) parsley, chopped
4 thick slices French bread
2 oz.(50g) cheese, grated
1. Place the onion and oil a bowl, mix well and
cook at P-HI for 2 minutes.
2. Stir in the flour to make a paste and gradually
add stack. Season and add the parsley.
3. Cover the bowl and cook at P-80 for 16
minutes.
4. Pour the soup into serving bowls, submerge
bread and sprinkle generously with cheese.
5. Cook at P-80 for 2 minutes, until the cheese
has melted.
STIR FRIED VEGETABLES
1 tbsp(15ml) sunflower oil
2 tbsp (30ml) soy sauce
1 tbsp (15ml) sherry
1"(2.5cm) root ginger,
peeled and finely grated
2 medium carrots, cut into fine strips
4 oz.(100g) button mushrooms,
chopped
2 oz.(50g) beansprouts
4 oz.(100g) mange-tout
1 red pepper, seeded and thinly sliced
4 spring onions, chopped
4 oz.(100g) canned water chestnuts,
sliced
1
/
4 head of chinese leaves, thinly sliced
1. Place the oil, soy sauce, sherry, ginger, garlic
and carrots in a large bowl, mix thoroughly
2. Cover and cook at P-HI for 4-5 minutes, stirring
once.
3. Add the button mushrooms, beansprouts,
mange-tout, red pepper, spring onions, water
chestnuts and chinese leaves. Mix thoroughly.
4. Cook at P-HI for 4-5 minutes, until the
vegetables are tender. Stir 2-3 times during
cooking.
Stir fried vegetables are ideally served with
meat or fish.
HONEYED CHICKEN
4 boneless chicken breasts
2 tbsp(30ml) clear honey
1 tbsp(15ml) whole grain mustard
1
/2 tsp(2.5ml) dried tarragon
1 tbsp(15ml) tomato puree
1
/4 pint(150ml) chicken stock
1. Place the chicken breasts in a casserole dish.
2. Mix all remaining ingredients together and pour
over the chicken. Salt and pepper to taste.
3. Cook at P-HI for 11-12 minutes. Rearrange and
coat the chicken with the sauce twice during
cooking.
