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Prawns 1-2
Flat fish Plaice, Sole, etc. 2-6
Round fish Haddock, Cod, etc. 3-8
Tuna / swordfish 5-10
VEGETABLES
Peppers 4-6
Aubergine Sliced 6-8
Asparagus 3-4
Carrots Sliced 5-7
Courgette Sliced 1-3
Tomatoes Halved 2-3
Onions Cut into wedges 5-6
Mushrooms Whole, flat mushrooms 3-6
Corn on the cob 46
OTHER
Haloumi 2-4
When cooking frozen foods, add 2-3 minutes for seafood and 3-6 minutes for meat and poultry
(depending on the thickness and density of the food).
Check food is cooked through before serving. If in doubt, cook it a bit more.
Cook poultry, pork, burgers, etc., until the juices run clear. Cook fish, prawns, etc., until the flesh is
opaque throughout.
When cooking pre-packed foods, follow any guidelines on the package or label.
RECIPES
The times in the recipes are with the temperature control set to 3.
HERBED CHICKEN AND MUSHROOM KEBABS serves 2
1 boneless, skinless chicken breast
250g fresh whole mushrooms
½ tsp dried rosemary
1 tsp dried parsley
½ tsp dried thyme
2 tbsp lemon juice
1 tbsp white vinegar
2 tbsp non-fat chicken broth
½ tsp black pepper
4 wooden skewers, soak in water, pat dry
Use a lidded casserole dish big enough to hold the chicken, mushrooms and marinade. Mix
the rosemary, parsley, thyme, juice, vinegar, broth, salt and pepper in the dish. Cut the chicken
into 25mm/1” cubes, add to the dish, and turn till they’re well coated. Add the mushrooms,
and turn gently. Cover and refrigerate for 4-12 hours, turning occasionally. Thread the chicken
and mushrooms on the skewers, and grill till cooked through (5-7 minutes). Discard the
marinade.
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