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Recettes 41
Légumes, accompagnements et sauces
4 portions,
environ 1024 kJ/245 kcal par
portion
Riz coloré
“Les enfants l’adorent”
Ingrédients :
1 petit oignon
50 g de champignons
100 g de pois
2 carottes de taille
moyenne
1 c.s. de beurre ou d’huile
125 g de riz complet
250 ml de bouillon de
légume
4 c.s. de fromage râpé
1 bouquet de persil
Récipient :
Préparation :
1. Pelez les oignons et émincez-les finement. Préparez les
champignons et découpez-les en fines tranches. Enlevez les
poids de leur cosse. Préparez et découpez les carottes en
cubes.
2. Faites légèrement revenir les oignons, les champignons,
les poids et les carottes dans du beurre.
} Four à micro-ondes au réglage max. 2 à 3 minutes.
3. Incorporez le riz, portez à ébullition avec le couvercle, puis
laissez bien gonfler.
} Four à micro-ondes au réglage max. 5 à 6 minutes +
} Four à micro-ondes au réglage faible 10 à 15 minutes.
4. Incorporez le fromage et le persil haché après la cuisson.
} Conseil : N’ajoutez que des légumes précuits, par exemple
en conserve, presque totalement cuits. Vous pouvez
également ajouter du poivron jaune, rouge et vert si vous le
souhaitez.
2 portions,
environ 764 kJ/183 kcal par portion
Boulgour/couscous
“Très simple”
Ingrédients :
75 g de boulgour ou de
couscous
(semoule grossièrement
moulue)
1 petit oignon
1 c.s. d’huile d’olive
1 pincée de marjolaine
1 pincée de sel aux herbes
150 ml de bouillon de
légume
Récipient :
Préparation :
} 1. Pelez les oignons, émincez-les et chauez-les avec le
bouillon de légume.
} Four à micro-ondes au réglage max. 2 à 3 minutes.
2. Ajoutez le boulgour ou le couscous, les épices et l’huile et
laissez-les bien gonfler avec le couvercle.
} Four à micro-ondes au réglage moyen 2 à 3 minutes.
42


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