30
TOMATO & ORANGE SOUP
1 oz.(25g) butter
1 medium onion, chopped
1 large carrot & 1 large potato, chopped
1
3
/4lb(800g) canned, chopped tomatoes
juice and grated rind of 1 small orange
1
1
/2pints(900ml) hot vegetable stock
salt and pepper to taste
1. Melt the in a large bowl on P-HI for 1 minute.
2. Add the onion, carrot and potato and cook on P-HI for 3
minutes. stir halfway through cooking.
3. Add the tomatoes, orange juice, orange rind and stock. Mix
thoroughly. Season with salt and pepper to taste. Cover the
bowl and cook on P-HI for 13 minutes. stir 2-3 times during
cooking, until the vegetables are tender.
4. Blend and serve immediately.
FRENCH ONION SOUP
1 large onions, sliced
1 tbsp (15ml) corn oil
2 oz.(50g) plain flour
2 pints(1.2 litres) hot meat
or vegetable stock
salt and pepper to taste
2 tbsp (30ml) parsley, chopped
4 thick slices French bread
2 oz.(50g) cheese, grated
1. Place the onion and oil a bowl, mix well and cook on P-HI
for 1 minutes.
2. Stir in the flour to make a paste and gradually add stock.
Season and add the parsley.
3. Cover the bowl and cook on P-70 for 14 minutes.
4. Pour the soup into serving bowls, submerge bread and
sprinkle generously with cheese.
5. Cook on P-70 for 2 minutes, until the cheese has melted.
HONEYED CHICKEN
4 boneless chicken breasts
2 tbsp(30ml) clear honey
1 tbsp(15ml) whole grain mustard
1
/2
tsp(2.5ml) dried tarragon
1 tbsp(15ml) tomato puree
1
/4
pint(150ml) chicken stock
1. Place the chicken breasts in a casserole dish.
2. Mix all remaining ingredients together and pour over the
chicken. Salt and pepper to taste.
3. Cook on P-HI for 12-13 minutes. Rearrange and coat the
chicken with the sauce twice during cooking.
STIR FRIED VEGETABLES
1 tbsp(15ml) sunflower oil
2 tbsp (30ml) soy sauce
1 tbsp (15ml) sherry
1"(2.5cm) root ginger,
peeled and finely grated
2 medium carrots, cut into fine strips
4 oz.(100g) button mushrooms,
chopped
2 oz.(50g) beansprouts
4 oz.(100g) mange-tout
1 red pepper, seeded and thinly sliced
4 spring onions, chopped
4 oz.(100g) canned water chestnuts,
sliced
1
/4
head of chinese leaves, thinly sliced
1. Place the oil, soy sauce, sherry, ginger, garlic and carrots in
a large bowl, mix thoroughly
2. Cover and cook on P-HI for 2-4 minutes, stirring once.
3. Add the button mushrooms, beansprouts, mange-tout, red
pepper, spring onions, water chestnuts and chinese leaves.
Mix thoroughly.
4. Cook on P-HI for 5-6 minutes, until the vegetables are
tender. Stir 2-3 times during cooking.
Stir fried vegetables are ideally served with meat or fish.
RECIPES
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