– 80 –
Vegetable Varieties
C
REAMED
S
PINACH
Serves: 4
Ingredients:
1 bunch spinach, roughly chopped
4 green onions, fi nely chopped
1 clove garlic, crushed
2 tablespoons sour cream
salt and pepper
Method:
Wash and drain spinach leaves. Place spinach green
onions and garlic in a covered 3-litre casserole dish.
To Cook by Microwave:
Cook on 1000 W for 7 to 8 minutes.
To Cook by Sensor Menu:
Select Vegetables, then touch Start.
To Complete:
Drain well by squeezing between two dinner plates.
Toss through remaining ingredients. Season to taste.
Cook on 1000 W for 1 minute. Serve.
B
ROCCOLI AND
C
HEESE
S
AUCE
Serves: 2 to 3
Ingredients:
250
g
broccoli, washed,
trimmed and cut into pieces
2 tablespoons water
Cheese Sauce:
2 tablespoons butter
2 tablespoons fl our
1 cup milk
¾ cup grated cheese
¼ teaspoon mustard
salt and pepper
Method:
Place broccoli and water in a covered 2-litre
casserole dish.
To Cook by Microwave:
Cook on 1000 W for 6 to 8 minutes. Drain and set
aside.
To Cook by Sensor Menu:
Select Vegetables then touch Start. Drain and set
aside.
To Complete:
Place butter in a 2-cup jug and cook on 1000 W for
20 seconds. Add fl our and mix well. Cook on 1000
W for 20 to 30 seconds. Add milk gradually and stir
well. Cook on 1000 W for 2 to 3 minutes, stirring
halfway through cooking. Add cheese, mustard, salt
and pepper. Mix well. Pour sauce over broccoli and
cook on Combination 2 for a further 6-7 minutes on
wire shelf in lower shelf postion.
Q
UINOA
T
ABBOULEH WITH
M
INT
Serves: 6-8
Ingredients:
300
g
(11 oz) quinoa
2 courgettes
300
g
(11 oz) frozen peas
1 bunch of mint
100 ml (4 fl oz) olive oil
juice of 2 lemons
salt and pepper
Method:
To be prepared the day before it is eaten. Weigh
out the quinoa in a large bowl and cook it with twice
the volume of salted hot water, fi rstly for 5 minutes
on 1000 W then on 300 W for 10-15 minutes. Drain
and leave to cool. Meanwhile chop the courgettes
fi nely. Cover the chopped courgettes and frozen
peas with water in a bowl and cook on 1000 W for 6
to 8 minutes. Drain well and leave to cool. Remove
the mint leaves from the stalk and mix with the olive
oil and lemon juice. Add this mixture to the quinoa,
courgette and pea mixture. Check the seasoning and
leave to rest for several hours before serving.
H
ERBED
V
EGETABLES
Serves: 6 to 8
Ingredients:
200
g
sliced snow peas
200
g
sliced carrots
200
g
sliced zucchini
2 tablespoons chopped parsley
Method:
In a 2-litre dish combine all vegetables. Cover and
cook on 1000 W for 3 minutes. Stir and Cook on
1000 W for a further 3 minutes.
R
ATATOUILLE
Serves: 4
Ingredients:
1 aubergine, sliced
1 courgette, sliced
1 onion, sliced
1 green pepper, cut into chunks
1 red pepper, cut into chunks
1 clove of garlic,
peeled and crushed
400
g
(14 oz) can of tomatoes
salt and pepper to taste
Method:
Combine all ingredients in a casserole. Cover, place
on base of the oven and cook on 1000 W for 12-
14 minutes or until vegetables are soft. Stir halfway
through cooking time.
MP_F0003BH20QP_00.indb 80MP_F0003BH20QP_00.indb 80 2013/12/9 11:40:232013/12/9 11:40:23
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