Zucchini and Sea Perch Rissoles

Makes: 10-12

Ingredients:

1 pound (500 g) sea perch fillets
1 cup grated zucchini
1 small onion, diced
1 teaspoon lemon juice
1 egg white
1/2 cup fresh wholemeal breadcrumbs
Marinade:
1/2 cup apple juice
2 teaspoons finely chopped ginger
1 cup unsweetened orange juice
2 tablespoons soy sauce

Microwave Method:

1. Place fish into a food processor and mince.
2. Squeeze grated zucchini between paper towel to remove excess juice.
3. Combine fish, zucchini, onion, lemon juice, egg white and breadcrumbs. Mix well.
4. Roll into 10-12 rissoles. Place in a shallow dish.
5. Combine all marinade ingredients. Pour over fish rissoles. Marinate for 2-3 hours, turning over once.
6. Remove rissoles from marinade. Place onto a roasting rack.
7. Cook for 14-16 minutes on MEDIUM, turning over halfway through cooking.
8. Serve hot with low-fat yogurt.

1 serve = 1 g fat, no saturated fat.

Vichyssoise

Serves: 4-6

Ingredients:

3 cups chicken stock
2 large potatoes, peeled and sliced
2 leeks, sliced and washed
2/3 cup low-fat milk
Freshly ground pepper

Microwave Method:

1. Place chicken stock, potatoes and leeks into a large bowl.
2. Cover and cook for 18-22 minutes on HIGH, stirring halfway through cooking.
3. Puree in a food processor until smooth.
4. Heat milk for 1 1/2 - 2 minutes on HIGH.
5. Stir in milk and pepper.
6. Serve hot or cold with crusty bread.

1 serve = 1 g fat, 1 g saturated fat

Chicken and Artichoke Casserole

Serves: 4

Ingredients:

1 teaspoon olive oil
1 onion, chopped
1 clove garlic, crushed
1 carrot, chopped
1 stick celery, chopped
2 teaspoons seeded mustard
1 pound (500 g) chicken fillets
2 tablespoons wholemeal flour
1 tablespoon fresh rosemary, chopped
1/2 cup white wine
3 1/2 ounces (100 g) cherry tomatoes, halved
3 1/2 ounces (100 g) button mushrooms, cut in half
13 ounce (400 g) can artichokes, drained

Microwave Method:

1. Place oil, onion and garlic in a 2 quart (litre) casserole dish. Cook for 2-3 minutes on HIGH.
2. Add carrot and celery. Cook a further 2-3 minutes on HIGH.
3. Spread mustard over both sides of chicken fillet. Cut into bite-size pieces. Coat in flour.
4. Stir in chicken, remaining flour, rosemary and wine. Cook, uncovered, for 8-10 minutes on MEDIUM HIGH, stirring twice during cooking.
5. Stir in tomatoes, mushrooms and artichokes. Cook for 4-5 minutes on MEDIUM HIGH.

Convection Microwave Method:

1. Place oil, onion and garlic in a 2 quart (litre) casserole dish. Cook for 2-3 minutes on HIGH.
2. Add carrot and celery. Cook a further 2-3 minutes on HIGH.
3. Spread mustard over both sides of chicken fillet. Cut into bite-size pieces. Coat in flour.
4. Stir in chicken, remaining flour, rosemary and wine.
5. Cover and cook for 20-25 minutes on HIGH MIX/ROAST (400 degrees F/200 degrees C), stirring twice during cooking.
6. Stir in tomatoes, mushrooms and artichokes. Cook for 5-7 minutes on HIGH MIX/ROAST (400 degrees F/200 degrees C).

1 serve = 4 g fat, 1 g saturated fat.

Seafood Combo

Serves: 4-6

Ingredients:

1/2 cup white wine
4 ounce (125 g) perch fish fillet, cubed
10 scallops, cleaned
4 ounces (125 g) small peeled shrimp (prawns)
4 ounces (125 g) crab meat
1 onion, diced
1 clove garlic, crushed
1 large spinach leaf, finely shredded
1/4 cup cornflour
2 1/2 cups low-fat milk
1 tablespoon seeded mustard
Turmeric

Microwave Method:

1. Heat wine for 1-3 minutes on HIGH.
2. Stir in fish and scallops. Cook for 2-3 minutes on MEDIUM, stirring halfway through cooking. Drain.
3. Stir in shrimp and crab meat.
4. Place onion and garlic in a 2 quart (litre) casserole dish. Cook for 2-3 minutes on HIGH.
5. Stir in spinach. Cook for 2-3 minutes on HIGH.
6. Add cornflour. Gradually stir in milk. Cook for 4-6 minutes on HIGH, stirring every 2 minutes.
7. Stir in seafood mixture and mustard.
8. Cook for 3-5 minutes on MEDIUM HIGH, stirring every minute.
9. Stir in turmeric to lightly color sauce.
10. Serve over fettuccine.

1 serve = 1 g fat, no saturated fat.

Curried Brussels Sprouts and Pumpkin

Serves: 4-6

Ingredients:

8 ounces (250 g) Brussels sprouts
1 onion, chopped
2 tablespoons curry paste
1 teaspoon grated ginger
1 clove garlic, crushed
1/2 teaspoon cumin powder
12 ounces (375 g) butternut pumpkin, cut into cubes
1/2 cup tomato puree

Microwave Method:

1. Wash, trim and cut Brussels sprouts in half.
2. Combine onion, curry paste, ginger, garlic and cumin.
3. Cook for 2-4 minutes on HIGH.
4. Stir in Brussels sprouts, pumpkin and tomato puree.
5. Cover and cook for 8-10 minutes on HIGH, stirring halfway through cooking.

This recipe contains no fat.

Herbed Squash with Apple

Serves: 4-6

Ingredients:

1 pound (500 g) baby squash, trimmed and sliced
1 large Granny Smith apple, peeled and sliced
1 teaspoon lemon juice
1 teaspoon freshly grated ginger
2 teaspoons freshly chopped herbs

Microwave Method:

1. Place squash into a 8 inch (20 cm) flan dish. Cover and cook for 3-4 minutes on HIGH.
2. Stir in apple, lemon juice and ginger. Cover, and cook a further 2-3 minutes on HIGH.
3. Allow to stand for 2-3 minutes.
4. Stir in herbs and serve.

This recipe contains no fat.