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48 Recettes
Casseroles et gratins
3 portions,
environ 1256 kj/300 kcal par
portion
Gratin de légumes
“Recette de base”
Ingrédients :
500 g de légumes
(par ex. : choux de
Bruxelles,
brocoli ou poireau)
200 g de crème sure
Sel aux herbes
Poivre
Noix de muscade
100 g de fromage râpé
(par ex. : gouda ou
parmesan)
Récipient :
Préparation :
1. Nettoyez les légumes, préparez-les au choix :
découpez-les en morceaux ou tranchez-les en fleurons.
2. Mettez les légumes préparés dans le plat et versez la
crème sure avec les épices mélangées par-dessus. Mélangez
finement les dés de jambon selon votre goût, saupoudrez
généreusement de fromage râpé et faites-les griller.
} Gril et micro-ondes, niveau fort, 10 à 15 minutes, ou
} Micro-ondes à niveau fort, 10 à 12 minutes + gril 5 à
10 minutes
3. Laissez mijoter pendant 5 à 10 minutes avant de servir.
4 portions,
environ 1031 kj/246 kcal par
portion
Courgettes farcies
Au bon goût de céréale”
Ingrédients :
2 courgettes moyennes
(environ 500 g)
150 g de grains de blé cuits
1 petit oignon
100 g de caillebotte allégée
1 œuf
Sel aux herbes
Herbes fraîches (par ex. :
menthe poivrée, citronnelle
ou persil)
100 g de fromage râpé
Récipient :
Préparation :
1. Lavez les courgettes, découpez-les dans le sens de la
longueur, videz-les avec une cuillère et mettez la chair de
côté.
2. Faites pré-bouillir les courgettes avec la face vidée vers le
bas et couverte.
} Micro-ondes au niveau max. 3 à 5 minutes
3. Préparez la farce. Faites passer les grains de blé, l’oignon
et la pulpe dans un hachoir à viande. Ajoutez le fromage,
l’œuf, les épices et les herbes et mélangez bien.
4. Remplissez les courgettes avec la masse de grains,
mettez-les dans le plat et saupoudrez de fromage. Laissez
cuire sans couvercle.
} Gril avec micro-ondes, niveau élevé, 9 à 10 minutes ou
micro-ondes, niveau max., 8 à 9 minutes
49


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