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RICEPASTAPASTA
5
PILAF RICE WITH VEGETABLES AND PRAWNS
SERVES 2SERVES 2
INGREDIENTSINGREDIENTS
140G PARBOILED RICE
30G COURGETTES
30
G PEPPER , 30G PEAS
10
G LEEK , 30G FRENCH BEANS
60G SHELLED PRAWNS
260ML VEGETABLE STOCK
15
ML (1 TBSPN) EXTRA VIRGIN OLIVE OIL
SALT AND PEPPER
DICE THE PEPPER, COURGETTES AND FRENCH BEANS. FINELY CHOP THE LEEK.
P
LACE THE VEGETABLES, RICE, PRAWNS AND STOCK IN THE BOTTOM OF THE
STEAMER.
C
OVER AND COOK FOR 3½ - 4 MINUTES ON JET POWER. THEN REDUCE THE POWER
TO 160W AND CONTINUE THE COOKING FOR 16 – 18 MINUTES.
O
NCE COOKED, LEAVE THE RICE TO REST FOR TWO MINUTES WITH THE LID ON.
S
EASON WITH SALT AND PEPPER AND FINISH WITH A DRIZZLE OF EXTRA VIRGIN OLIVE
OIL.
C
OOKING: 3½ - 4 MINUTES ON JET POWER + 16 – 18 MINUTES ON 160W
Nutritional value Tot. x portion x 100g
KJ 2846 1423 719
Kcal 681 341 172
Protein (g) 22,2 11,1 5,6
Fat (g) 15,2 7,6 3,8
Carbohydrate (g) 121,7 60,9 30,7
Fibre (g) 5,4 2,7 1,4
TAGLIOLINI WITH ARAME SEAWEED AND FILLETS OF SOLE
SERVES 2SERVES 2
INGREDIENTSINGREDIENTS
100G FRESH TAGLIOLINI PASTA
60
G FILLETS OF SOLE
4
G ARAME SEAWEED
SALT AND PEPPER
10ML (2 TEASP) EXTRA VIRGIN OLIVE OIL
160
ML VEGETABLE STOCK
C
UT THE FILLETS OF SOLE INTO THIN STRIPS. SOAK THE SEAWEED FOR 15 MINUTES.
H
EAT THE STOCK FOR APPROX. 1½ MINUTE ON JET POWER
PLACE THE TAGLIOLINI IN THE BOTTOM OF THE STEAMER WITH THE DRAINED SEAWEED,
OIL AND SOLE FILLETS AND POUR OVER THE STOCK.
C
OVER AND COOK FOR 2 – 2½ MINUTES ON JET POWER.
O
NCE THE PASTA IS COOKED, MIX AND LEAVE TO REST WITH THE LID ON FOR ONE
MINUTE. GARNISH IF DESIRED WITH FRESH PARSLEY.
C
OOKING: 2 – 2½ MINUTES ON JET POWER
Nutritional value Tot. x portion x 100g
KJ 1756 878 526
Kcal 416 208 125
Protein (g) 21,3 10,7 6,4
Fat (g) 10,8 5,4 3,2
Carbohydrate (g) 59,1 29,6 17,7
Fibre (g) 3,2 1,6 1,1
FRESH TAGLIATELLE WITH MUSHROOMS AND BEAN SPROUTS
SERVES 2SERVES 2
INGREDIENTSINGREDIENTS
100 FRESH TAGLIATELLE
100
G BUTTON MUSHROOMS
10
G WATERCRESS
30
G BEAN SPROUTS
10
ML (2 TEASP) EXTRA VIRGIN OLIVE OIL
160
ML VEGETABLE STOCK
S
LICE THE MUSHROOMS AND SAUTÉ THEM WITH A LITTLE OLIVE OIL IN A NON-STICK
PAN.
H
EAT THE STOCK IN THE MICROWAVE FOR APPROX. 1½ MINUTE ON JET POWER.
P
LACE THE FRESH TAGLIATELLE IN THE BOTTOM OF THE STEAMER WITH THE MUSHROOMS,
BEAN SPROUTS, OIL AND POUR OVER THE STOCK.
C
OVER WITH THE LID AND COOK FOR 3 – 3½ MINUTES ON JET POWER.
O
NCE THE PASTA IS COOKED, MIX AND LEAVE TO REST WITH THE LID ON FOR TWO
MINUTES, THEN SEASON WITH SALT.
A
RRANGE THE PASTA IN TWO PLATES AND GARNISH WITH SOME WATERCRESS.
C
OOKING: 3 – 3½ MINUTES ON JET POWER
Nutritional value Tot. x portion x 100g
KJ 1691 846 423
Kcal 401 201 101
Protein (g) 16,8 8,4 4,2
Fat (g) 10,6 5,3 2,7
Carbohydrate (g) 60,2 30,1 15,1
Fibre (g) 5,5 2,3 1,1
5


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