Make Your Food Recipes Delicious With Us
50 g of butter 1 medium onion, thinly sliced 1 bulb of garlic, crushed 400 g of skinned tomatoes 75 g of tomato preserve 1 teaspoon of aromatic herbs, salt, pepp
Place the butter, onion and garlic in a dish and cook for 2-3 minutes at 750 W. Stir in all the other ingredients, cover with clingfilm and pierce several times. Cook for 4-5 minutes at 750 W. Discard the clingfilm and continue cooking for a further 5 minutes at 750 W.
150 g onion 300-400 g aubergines or courgettes 300 g peppers 200 g canned tomatoes 1 bay leaf 1 pinch thyme 1 clove garlic 1 tablespoon oil Salt Pepper
Peel and slice the onions, finely chop the garlic and place everything in a 2-litre microwaveable container with the oil. Cover and cook at 750 W for 3 minutes. Wash the vegetables and dice the aubergines or courgettes, de-seed the peppers and cut them into strips, then tip everything in the container. Add the bay leaf and mix well to combine the flavours. Cover and continue cooking for 5 minutes at 750 W. Add the diced tomatoes and continue cooking as above for a further 5-8 minutes. Add the thyme, salt and pepper and stir well.
1 small onion, chopped 1 clove garlic, crushed 25 g butter 30 g dried mushrooms 1 sachet saffron 350 g rice 100 ml dry white wine 50 g cheese, grated 700 ml savoury stock (hot)
Soak the mushrooms in warm water, chop into pieces and mix them with the onion and butter in a microwaveable container; cover and cook for 4 minutes at 750 W, stirring once halfway through. Add the rice and the wine, stir and leave to evaporate, uncovered, for 3 minutes at 750 W. Pour in the hot stock and saffron. The stock can be heated in a microwaveable container for 5-6 minutes. Stir, cover and cook at 750 W for 6-7 minutes. Cover and continue cooking at 750 W for 7-8 minutes. Remove from the oven, add the grated cheese and stir well. Season to taste and leave to stand for a few minutes before serving.
250 g mushrooms, cleaned and sliced 30 g butter or margarine 1 small onion, thinly sliced 1 ½ tablespoons flour 250 ml of milk 500 g of vegetable stock Salt and pepper
Melt the butter for 1-2 minutes at 350 W in a microwaveable dish. Add the mushrooms and onion, then cook for 8-10 minutes at 750 W; stir halfway through cooking. Add the flour and stir. Add the stock, continuing to stir. Cook at 750 W for 6-7 minutes, stirring twice; add the milk and stir. Cook at 750 W for 3-4 minutes. Mix well and serve.
Garnish with chopped fresh parsley and serve with toasted bread.
750 g ripe tomatoes 2 tablespoons olive oil 1 onion, thinly sliced 1 clove garlic, crushed 1 tablespoon tomato sauce 1 carrot, finely chopped 500 ml vegetable or chicken stock 1 teaspoon sugar
Make a slit in the tomatoes and microwave them at 750 W for 6-8 minutes, until they are easy to peel. Peel and dice the tomatoes. Place the oil, onion and garlic in a shallow microwaveable tray. Cook uncovered for 3-4 minutes at 750 W. Add the tomato sauce, the diced tomato and the chopped carrot, cover and cook for a further 4-5 minutes at 750 W. Add the sugar while stirring. Cover and cook for 8-10 minutes at 750 W. Stir until you are left with a smooth, creamy mixture. Pour over the vegetable or chicken stock and cook, uncovered, for 5-6 minutes at 750 W.
Add fresh basil leaves and freshly ground pepper, or scramble some eggs and add them to the soup before serving.
| Ways to Increase Fiber | Ways to Decrease Sugar |
|---|---|
| • Choose whole grain instead of refined products. For example, use whole wheat flour, brown rice, oatmeal, whole cornmeal and barley. • Whole-wheat flour can usually be substituted for up to ½ of the white flour in recipes. For example, if a recipe calls for 2 cups of flour, try 1 cup or white and 1 cup of wholewheat flour. • Add fruits to muffins, pancakes, salads and desserts. Add vegetables to casseroles and salads. • Add grated or mashed vegetables or fruits to sauces or baked goods. For example, you can add grated carrots to spaghetti sauce and meat loaf. | • Try using ¼ to 1/3 less sugar in baked foods and desserts. *For example, if a fruit pie recipe calls for 1 cup of sugar, use ⅔ or ¾ cup sugar. This works best with quick breads, cookies, pie fillings, custard, puddings and fruit crisps. It may not work for some cakes. Do not decrease the small amount of sugar in plain yeast breads because it provides food for the yeast and helps the bread rise. • You do not have to add sugar when canning or freezing fruits. Or, you can buy unsweetened frozen fruit or fruit canned in its own juice or wa- ter. •Increase the amount of cinnamon or vanilla in a recipe to make it seem sweeter.* Ways to Decrease Sugar •Do not do this if sugar in the recipe has already been reduced. |