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46 Recettes
Légumes, accompagnements et sauces
4 portions,
environ 457 kJ/105 kcal par portion
Légumes mixtes au poivron
“Estival”
Ingrédients :
2 poivrons rouges
2 poivrons jaunes
2 petites courgettes
1 grand oignon
2 c.s. de beurre
1 c.c. de sel aux herbes
1 bouquet de persil
Récipient :
Préparation :
1. Lavez et nettoyez les légumes. Enlevez les graines des
poivrons et découpez-les en grands morceaux. Découpez les
courgettes en tranches, hachez l’oignon en gros morceaux.
2. Cuisez les légumes dans du beurre avec le couvercle.
Remuez de temps en temps.
} Four à micro-ondes au réglage max. 10 à 15 minutes
3. Avant de servir, assaisonnez à votre goût, mélangez avec
le persil haché, et laissez mijoter 2 à 3 minutes avec le
couvercle encore fermé.
4 portions,
environ 550 kJ/131 kcal par portion
Légumes au chou-rave
“Les enfants l’adorent”
Ingrédients :
600 g de chou-rave
1 c.s. de beurre
Sel
Noix de muscade
Poivre blanc
50 ml de liquide
(bouillon de légume/lait)
1 c.s. de fromage râpé
Récipient :
Préparation :
1. Lavez les choux-raves, pelez-les, découpez-les en
bâtonnets, couvrez avec le beurre et un peu de sel, faites-les
revenir jusqu’à ce qu’ils ramollissent, et remuez de temps en
temps.
} Four à micro-ondes au réglage max. 7 à 9 minutes
2. Pendant ce temps, lavez les feuilles vertes centrales
tendres et hachez-les finement.
3. Incorporez la noix de muscade, le fromage râpé, le liquide
et les feuilles hachées finement. Poursuivez la cuisson en
fonction s’il le faut.
} Four à micro-ondes au réglage max. 4 à 5 minutes
4. Avant de servir, remuez bien encore une fois, assaisonnez
à votre goût et laissez mijoter 1 à 2 minutes.
47


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