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Recettes 49
Légumes, accompagnements et sauces
4 portions,
environ 960 kJ/230 kcal par portion
Légumes au brocoli
“Crémeux”
Ingrédients :
500 g de brocolis
5 c.s. d’eau
50 g de fromage à raclette
200 g de crème
Noix de muscade
fraîchement moulue
Poivre
Récipient :
Préparation :
1. Lavez le brocoli, enlevez les grandes feuilles et l’extrémité
dure de la tige, puis découpez-le en morceaux
2. Cuisez le brocoli avec 5 c.s. d’eau avec le couvercle.
} Four à micro-ondes au réglage max. 5 à 7 minutes
3. Laissez le brocoli mijoter hors de l’appareil.
Pendant ce temps, faites fondre la crème et les dés de
fromage. Remuez de temps en temps.
} Four à micro-ondes au réglage max. 3 à 4 minutes
4. Assaisonnez la sauce avec de la noix de muscade et du
poivre et versez sur les légumes. Chauez brièvement à
nouveau si nécessaire.
} Four à micro-ondes au réglage max. 2 à 3 minutes
3 portions,
environ 629 kJ/150 kcal par portion
Feuilles d’épinards avec des pignons
de pin
“Un accompagnement léger”
Ingrédients :
2 c.s. de pignons de pin
2 c.s. de raisins secs
3 c.s. d’huile d’olive
300 g de feuilles d’épinards
surgelées
1 pincée de sel
1 pincée de noix de
muscade
Récipient :
Préparation :
1. Faites légèrement revenir les pignons de pin et les raisins
secs dans de l’huile.
} Four à micro-ondes au réglage max. environ 1 minute
2. Ajoutez les épinards et cuisez avec le couvercle. Remuez
de temps en temps.
} Four à micro-ondes au réglage max. 10 à 12 minutes
3. Assaisonnez avant de servir.
50


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