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MEAT AND POULTRY
Ingredients
1 onion, diced
1 clove of garlic, crushed
1 green pepper, diced
30 ml (2 tbsp) oil
100 g (4 oz) mushrooms, sliced
225 g (8 oz) lean minced beef
1 glass of red wine
15 ml (1 tbsp) mixed herbs
100 g (4 oz) garlic sausage or bacon, diced
396 g (14 oz) can chopped tomatoes
30 ml (2 tbsp) tomato puree
salt and pepper
Bolognese Sauce Serves 4
Dish: 1.5 litre (3 pt) casserole dish
1. Mix onion, garlic, pepper and oil in a bowl.
Cook on HIGH Micro for 2 mins. or until the
onion is soft.
2. Stir in all the other ingredients. Cover and
cook on HIGH Micro for 10 mins. then
MEDIUM Micro for 15-20 mins. or until
vegetables are soft.
Ingredients
100 g (4 oz) creamed coconut
90 ml (6 tbsp) crunchy peanut butter
45 ml (3 tbsp) lemon juice
30 ml (2 tbsp) soy sauce
large pinch of chilli powder
4 chicken breast fillets, skinned
30 ml (2 tbsp) vegetable oil
2 garlic cloves, crushed
5 ml (1 tsp) ground turmeric
5 ml (1 tsp) five-spice powder
5 ml (1 tsp) coriander seeds
5 ml (1 tsp) cumin seeds
Chicken Satay Serves 4
Dish: Jug, 4-8 wooden skewers + large
shallow dish
Oven Accessory: glass turntable, then
grill rack
1. For the serving sauce: Crumble 50 g (2
oz) of creamed coconut into a large jug.
Add the peanut butter, 15 ml (1 tbsp) of
the lemon juice, 15 ml (1 tbsp) of the soy
sauce, the chilli powder and 300 ml (
1
⁄2 pt)
water. Cook on HIGH Micro for
5-6 mins. or until the sauce boils and
thickens, stirring frequently. Turn into a
serving bowl.
2. Cut the chicken into small chunks and
place in a bowl.
3. Put the remaining creamed coconut,
lemon juice and soy sauce into a blender
or food processor. Add the remaining
ingredients and blend until smooth.
4. Pour over the chicken. Cover and
marinate in the fridge for 2-3 hours or
overnight.
5. Thread the chicken onto wooden skewers.
Place on the grill rack and cook on
Combination: GRILL 1 and WARM Micro
for 25-30 mins. or until cooked through,
turning occasionally. Serve hot with sauce
for dipping.
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