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SERVES 2SERVES 2
INGREDIENTSINGREDIENTS
250G PUMPKIN, PREPARED WEIGHT
30G COUS-COUS
15
G (3 TBSPN) SLICED LEEK
300
ML VEGETABLE STOCK
30
ML (2 TBSPN) CREAM
SALT AND PEPPER
PEEL AND DICE THE PUMPKIN, ADD THE LEEK AND COOK IN THE STEAMER USING THE
S
TEAM PROGRAM FOR 500G OF VEGETABLES WITH 100 ML OF VEGETABLE STOCK.
R
EMOVE THE PUMPKIN FROM THE OVEN, ADD THE REMAINING VEGETABLE STOCK, THE
COOKING JUICE AND THE CREAM, THEN BLEND THOROUGHLY.
S
EASON WITH SALT AND PEPPER, POUR THE CREAMED SOUP INTO THE BOTTOM OF
THE STEAMER, ADD THE COUSCOUS AND COOK ON JET POWER FOR 3 MINUTES.
C
OMPLETE THE DISH WITH A DRIZZLE OF EXTRA VIRGIN OLIVE OIL.
C
OOKING: PROGRAM 2. TIME: 8 MINUTES + 3 MINUTES ON JET POWER
Nutritional value Tot. x portion x 100g
KJ 1169 585 187
Kcal 278 139 45
Protein (g) 8,5 4,3 1,4
Fat (g) 12,7 6,4 2,1
Carbohydrate (g) 34,7 17,4 5,6
Fibre (g) 2,3 1,2 0,4
SWEET AND SOUR VEGETABLES WITH SOYA SAUCE AND GINGER
SERVES 2SERVES 2
INGREDIENTSINGREDIENTS
250G MIXED VEGETABLES, PREPARED WEIGHT
(
CAULIFLOWER, COURGETTES, FENNEL, PEPPERS)
5
ML (1 TEASP) MILD MUSTARD
15
ML (1 TBSPN) WHITE VINEGAR
15
ML (1 TBSPN) EXTRA VIRGIN OLIVE OIL
10
ML (2 TEASP) SOYA SAUCE
FRESH GINGER, AROUND 3G (½ - 1 TEASP
CHOPPED)
8
G (3/4 TBSPN) SUGAR
10
ML (2 TEASP) WATER
SALT AND PEPPER
WASH AND CHOP THE VEGETABLES INTO EVEN SIZED PIECES AND COOK THEM IN
THE STEAMER USING THE STEAM PROGRAM FOR 250G OF VEGETABLES WITH 100ML
WATER IN THE BOTTOM.
M
AKE THE MARINADE BY BRINGING TO THE BOIL THE SUGAR, WHITE VINEGAR AND
WATER. REMOVE FROM THE HEAT AND ADD THE MUSTARD, EXTRA VIRGIN OLIVE OIL,
SALT AND PEPPER, SOYA SAUCE AND FINELY CHOPPED GINGER.
P
OUR THE MARINADE OVER THE VEGETABLES YOU HAVE JUST REMOVED FROM THE
OVEN, COVER AND ALLOW TO REST SO THAT THEY SOAK UP ALL THE FLAVOURS.
I
F YOU LIKE, GARNISH WITH SOME FRESH CHOPPED PARSLEY.
COOKING: PROGRAM 2. TIME: 5 MINUTES 15 SECONDS
Nutritional value Tot. x portion x 100g
KJ 887 444 297
Kcal 211 106 70
Protein (g) 5,3 2,7 1,8
Fat (g) 14,4 7,2 4,8
Carbohydrate (g) 15,3 7,7 5,1
Fibre (g) 5,1 2,6 1,7
PEA AND AVOCADO SALAD WITH LOW-FAT YOGHURT
SERVES 2SERVES 2
INGREDIENTSINGREDIENTS
150G FROZEN PEAS
1
RIPE AVOCADO
80
ML CREAMY YOGHURT
JUICE OF ½ LEMON
SALT
WHITE
PEPPER
COOK THE PEAS IN THE STEAMER USING THE STEAM PROGRAM FOR 150G OF FROZEN
VEGETABLES WITH 100ML OF WATER.
P
EEL AND DICE THE AVOCADO. SEASON THE AVOCADO WITH A LITTLE SALT, PEPPER
AND LEMON JUICE.
M
EANWHILE ALLOW THE PEAS TO COOL OFF A LITTLE, THEN ADD THEM TO THE
YOGHURT. ARRANGE THE PEAS ON A SERVING PLATE WITH THE AVOCADO ON TOP. IF
YOU LIKE, ADD A DRIZZLE OF EXTRA VIRGIN OLIVE OIL.
C
OOKING: PROGRAM 3. TIME: 5 MINUTES
Nutritional value Tot. x portion x 100g
KJ 2125 1063 560
Kcal 507 254 134
Protein (g) 18,1 9,1 4,7
Fat (g) 38,1 19,1 10,1
Carbohydrate (g) 25,4 12,7 6,7
Fibre (g) 5,1 2,5 1,3
VEGETABLESVEGETABLESFROZEN VEGETABLES
3
CREAM OF PUMPKIN SOUP WITH COUS-COUS
3


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