Meatballs in Tomato Sauce

Serves: 4

Ingredients:

Tomato Sauce:
13 ounce (410 g) can whole tomatoes, salt-free
1 teaspoon brown sugar
Chili powder
1 tablespoon mixed herbs
Meatballs:
1 pound (500 g) lean ground beef (mince)
2 slices wholemeal bread, crumbed
1 tablespoon Italian herbs
1 tablespoon chopped parsley
1 onion, finely chopped
2 teaspoons Worcestershire sauce

Microwave Method:

1. Combine tomatoes, brown sugar and chili powder in a bowl. Heat for 3-4 minutes on HIGH.
2. Puree until smooth. Add herbs and put to one side.

Meatballs:

1. Mix all ingredients together until well combined. Roll into 12 equal size balls.
2. Place meatballs in a lightly greased casserole dish. Cook for 6-7 minutes on MEDIUM HIGH.
3. Drain excess meat juices. Pour over tomato sauce. Cook a further 5-6 minutes on MEDIUM HIGH.

Convection Microwave Method:

1. Combine tomatoes, brown sugar and chili powder in a bowl. Heat for 3-4 minutes on HIGH.
2. Puree until smooth. Add herbs and put to one side.

Meatballs:

1. Mix all ingredients together until well combined. Roll into 12 equal size balls.
2. Preheat oven to 400 degrees F (200 degrees C).
3. Place meatballs in a lightly greased casserole dish. Place on Low Rack, cook for 8-10 minutes on HIGH MIX/ROAST.
4. Drain excess meat juices. Pour over tomato sauce. Cook a further 10 minutes on HIGH MIX/ROAST.

1 serve = 9 g fat, 3.5 g saturated fat.

Barley Pilaff

Serves: 6-8

Ingredients:

1 cup barley
2 cups hot water
2 teaspoons olive oil
2 teaspoons Worcestershire sauce
2 teaspoons paprika
6 spring onions (shallots), chopped
4 ounces (125 g) lean ham, chopped
3 1/2 ounces (100 g) button mushrooms, sliced
10 ounce (310 g) can corn kernels, drained
1 tablespoon lemon juice
1 cup bean sprouts
1/2 cup stuffed olives, halved

Microwave Method:

1. Place barley and water in a Pyrex bowl. Cook for 5 minutes on HIGH followed by 10 minutes on MEDIUM. Drain.
2. Heat oil for 30 seconds in a 2 quart (litre) casserole dish. Add barley, Worcestershire sauce and paprika. Cook for 5-8 minutes on HIGH.
3. Stir in spring onions, ham, mushrooms, corn and lemon juice. Cook a further 4-6 minutes on HIGH.
4. Add sprouts and olives. Heat 3-4 minutes on HIGH. Serve hot.

Note: Step 1 above replaces the need to pre-soak barley for 2 hours.

Per serve = 3 g fat, no saturated fat.

Tuna Steaks with Mustard and Peppercorn Sauce

Serves: 4

Ingredients:

4 tuna steaks
Juice and rind of 1 lime
1/2 cup low-fat yogurt
1/4 cup fat-reduced mayonnaise
1 teaspoon hot English mustard
1 tablespoon peppercorns

Microwave Method:

1. Preheat browning dish for 6-8 minutes on HIGH or according to manufacturer's instructions.
2. Pour 1 teaspoon olive oil onto browning dish.
3. Place steaks onto browning dish, turning over to brown each side.
4. Cook for 6-8 minutes on MEDIUM HIGH.
5. Combine remaining lime juice, rind, yogurt, mayonnaise, mustard and peppercorns.
6. Heat for 1-2 minutes on HIGH.
7. Pour sauce over tuna steaks and serve.

Convection Microwave Method:

1. Brush steaks with lime juice.
2. Place on High Rack, cook for 14-16 minutes on GRILL 500 degrees F/250 degrees C.
3. Combine remaining lime juice, rind, yogurt, mayonnaise, mustard and peppercorns.
4. Heat for 1-2 minutes on HIGH.
5. Pour sauce over tuna steaks and serve.

1 serve = 5 g fat, 1 g saturated fat.

Gnocchi with Mushroom Sauce

Serves: 2-4

Ingredients:

6 cups hot tap water
12 ounces (375 g) fresh gnocchi
1/4 cup pine nuts (optional)
8 ounces (250 g) mushrooms, sliced
4 spring onions (shallots), sliced
1 ounce (30 g) polyunsaturated margarine
2 tablespoons flour
1 cup low-fat yogurt

Microwave Method:

1. Place water into a large bowl. Heat for 6-8 minutes on HIGH.
2. Stir in gnocchi. Cook for 4-5 minutes on HIGH (allow to stand in water to keep warm).
3. Place pine nuts into a small bowl. Cook for 1 1/2 - 2 minutes on HIGH, tossing halfway through cooking.
4. Combine mushrooms, spring onions and margarine in a small bowl. Cook for 3-4 minutes on HIGH.
5. Stir in flour. Cook for 30 seconds on HIGH.
6. Stir in yogurt. Cook for 2-3 minutes on HIGH.
7. Drain gnocchi, pour over sauce sprinkle with pine nuts.

1 serve = 17 g fat, 3 g saturated fat.

Vegetable Pasta Soup

Serves: 6-8

Ingredients:

Vegetable Stock:
1 large onion, cubed
2 zucchini, thickly sliced
1 leek, sliced and washed
1 carrot, sliced
1 stick celery, sliced
1 bay leaf
6 peppercorns
6 cups hot tap water
Soup:
2 carrots, cubed
1 leek, sliced and washed
1 stick celery, sliced
26 ounce (810 g) can whole tomatoes, salt-free
13.5 ounce (425 g) can tomato puree
1 1/2 cups small pasta twists
2 zucchini, sliced
4 ounces (125 g) button mushrooms, sliced
Freshly ground black pepper
Tabasco sauce

Microwave Method:

Vegetable Stock:

1. Combine all vegetable stock ingredients in a 5 quart (litre) casserole dish.
2. Cover and cook for 25-30 minutes on HIGH, stirring halfway through cooking.
3. Allow to cool for 3-4 hours.
4. Drain stock from vegetables, reserving stock (discard vegetables).

Soup:

1. Combine vegetable stock, carrot, leek, celery, tomatoes and tomato puree.
2. Cover and cook for 18-22 minutes on HIGH, stirring halfway through cooking.
3. Stir in pasta. Cook, uncovered, for 10-12 minutes on HIGH.
4. Stir in zucchini and mushrooms.
5. Cook, uncovered, for 8-10 minutes on HIGH.
6. Season with pepper and Tabasco sauce to taste.

This recipe contains no fat.

Vegetarian Moussaka

Serves: 4-6

Ingredients:

1 tablespoon olive oil
1 onion, diced
1 clove garlic, crushed
1 large eggplant, chopped
2 zucchini, sliced
13 ounce (400 g) can whole tomatoes, salt-free
2 tablespoons tomato paste
1 tablespoon freshly ground oregano
White Sauce:
2 ounces (50 g) polyunsaturated margarine
1/4 cup flour
1 3/4 cups skim milk
1/2 cup low-fat cheese

Microwave Method:

1. Combine oil, onion and garlic in a 10 x 6 inch (25 x 16 cm) Pyrex dish.
2. Cook for 3-4 minutes on HIGH.
3. Stir in eggplant, zucchini, undrained tomatoes, tomato paste and oregano.
4. Cover and cook for 12-15 minutes on HIGH, stirring halfway through cooking.
5. Melt margarine for 40-50 seconds on HIGH.
6. Stir in flour. Cook for 30 seconds on HIGH.
7. Gradually stir in milk. Cook for 3-5 minutes on HIGH, stirring every minute.
8. Pour over vegetables. Sprinkle with cheese.
9. Cook for 8-12 minutes on HIGH.
10. Serve with crusty bread and fresh salad.

Convection Microwave Method:

1. Combine oil, onion and garlic in a 10 x 6 inch (25 x 16 cm) Pyrex dish.
2. Cook for 3-4 minutes on HIGH.
3. Stir in eggplant, zucchini, undrained tomatoes, tomato paste and oregano.
4. Cover and cook for 12-15 minutes on HIGH, stirring halfway through cooking.
5. Melt margarine for 40-50 seconds on HIGH.
6. Stir in flour. Cook for 30 seconds on HIGH.
7. Gradually stir in milk. Cook for 3-5 minutes on HIGH, stirring every minute.
8. Pour over vegetables. Sprinkle with cheese.
9. Preheat oven to 400 degrees F (200 degrees C).
10. Place on Low Rack, cook for 18-22 minutes on HIGH MIX/ROAST.
11. Serve with crusty bread and fresh salad.

1 serve = 13 g fat, 3 g saturated fat.