Bouillabaisse

Serves: 8

Ingredients:

1 tablespoon olive oil
1 onion, finely chopped
1 clove garlic, crushed
1 1/2 cups fish stock
13 1/2 ounce (425 g) can tomatoes, pureed
1/2 cup white wine
2 tablespoons tomato paste
1/4 teaspoon turmeric
Grated rind of 1 lemon
Salt and pepper
6 mussels
1 1/2 pounds (750 g) scallops
1 pound (500 g) green prawns, peeled and vein removed
1 pound (500 g) firm fish fillets, cut into bite-size pieces
5 crab sticks, sliced
6 oysters
1/4 cup chopped fresh basil

Microwave Method:

1. Wash and clean seafood.
2. Heat oil for 1 minute on HIGH. Stir in onion and garlic; cook for 2 minutes on HIGH.
3. Stir in fish stock, tomatoes, white wine and tomato paste. Cook for 6 minutes on HIGH, stirring halfway through cooking.
4. Place mussels into hot stock, simmer for 4-5 minutes on MEDIUM HIGH or until mussels open. Discard any which stay closed.
5. Stir in scallops, prawns, turmeric, lemon rind, salt and pepper. Cook for 5 minutes on MEDIUM HIGH.
6. Stir in fish fillets, crab sticks and oysters. Cook for 5-6 minutes on MEDIUM HIGH or until fish flakes.
7. Garnish with fresh basil.

Soups, Entrees and Appetizers

Take your choice from these exciting, top-of-the-menu ideas for successful entertaining or special family meals. Microwaving makes them effortless events from start to finish. Begin with a flavorsome creamy or clear soup from this collection of international winners, served piping hot or chilled. Or choose a light, simple but enticing entree such as Prawn Avocado or Pate with Melba Toast. Vegetable Frittata or Salmon and Cheese Parcels are only a few of the other spectacular entrees and appetizers guaranteed to dazzle your guests.

Entrees and Appetizers

Garlic Mussels
Garlic Prawns
Oysters in Macadamia Champagne Sauce
Pita Crisps
Prawn Creole
Smoky Bacon and Red Pepper Dip
Tagliatelle and Crab Salad

Soups

Bacon Tomato Soup
Bouillabaisse
Hearty Vegetable Soup
High-Fiber Soup
Long Soup
Minted Green Pea Soup
Pumpkin, Leek and Prawn Soup
Scallop, Carrot and Celery Soup
Seafood Soup
Thai Chicken Soup
Tomato and Carrot Soup
Vegetable Pasta Soup
Vichyssoise
Wonton Soup


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High-Fiber Soup

Serves: 6-8

Ingredients:

1 cup dried Lima beans
2 cups water
1 leek, sliced and washed
2 tablespoons safflower oil
2 cloves garlic, crushed
2 sticks celery, sliced
1 carrot, finely chopped
1 parsnip, finely chopped
2 potatoes, unpeeled and cubed
5 cups chicken stock
4 tomatoes, chopped
Freshly ground pepper

Microwave Method:

1. Place Lima beans and water in a large bowl. Cover and cook for 5 minutes on HIGH, then 22-28 minutes on MEDIUM, until tender. Drain and set aside.
2. Place leek, oil, garlic and celery into a 5 quart (litre) bowl. Cook for 3-5 minutes on HIGH, stirring halfway through cooking.
3. Stir in carrot, parsnip, potatoes and chicken stock. Cover and cook for 18-20 minutes on HIGH.
4. Stir in tomatoes and Lima beans.
5. Cover and cook for 18-20 minutes on HIGH, stirring twice during cooking.
6. Season with freshly ground pepper.

1 serve = 6 g fat, 1 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.

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

Tomato and Carrot Soup

Serves: 4-6

Ingredients:

2/3 ounce (20 g) butter
1 pound (500 g) carrots, peeled and sliced
1 onion, chopped
1 medium-size potato, peeled and diced
1 1/2 cups warm chicken stock
1 teaspoon sugar
5.5 fl oz (170 ml) can tomato juice
1-2 tablespoons tomato paste
1 cup cream
Pinch nutmeg
Salt and pepper to taste
Chopped parsley or chives

Microwave Method:

1. Melt butter in a large bowl for 50 seconds on HIGH.
2. Add carrots, onions and potato. Mix well and cook for 5-6 minutes on HIGH.
3. Add stock and sugar. Stir, cover and cook for 10-12 minutes on HIGH. Puree.
4. Stir in tomato juice and tomato paste. Cook for 1 minute on HIGH.
5. Stir in cream, nutmeg, salt and pepper. Heat for 1 minute on HIGH.
6. Serve hot, sprinkled with parsley or chives.

Seafood Soup

Ingredients:

4 mussels cleaned and beards removed
1/2 cup white wine
2 teaspoons oil
1 clove garlic, crushed
Chili powder to taste
2 spring onions (shallots), chopped
2 tomatoes, chopped
1 1/2 cups chicken stock
1 tablespoon tomato paste
1/2 cup noodles
1 spinach leaf, shredded
6 green prawns, peeled and veins removed
Parsley
Parmesan cheese

Microwave Method:

1. Heat mussels in wine for 2 minutes on HIGH or until mussels open. Drain.
2. Place oil, garlic, chili and spring onions in a 2 quart (litre) bowl. Cook for 1 minute on HIGH.
3. Add tomatoes, stock and tomato paste. Cover and cook for 10 minutes on HIGH.
4. Add noodles, spinach and prawns. Cover and cook for 2-3 minutes on HIGH.
5. Add mussels and parsley. Cook a further 2-3 minutes on HIGH.
6. Serve hot with Parmesan cheese.

Bacon Tomato Soup

Makes: 3 cups

Ingredients:

4 rashers bacon, chopped
1 small onion, chopped
2 tablespoons butter
2 large ripe tomatoes, chopped
2 tablespoons flour
1 cup milk
2 tablespoons tomato paste

Microwave Method:

1. Mix bacon, onion and butter in a small bowl. Cook for 3-4 minutes on HIGH.
2. Stir in tomatoes. Cook covered for 5-7 minutes on HIGH.
3. Stir in flour. Gradually stir in milk and tomato paste.
4. Cook, uncovered for 5-7 minutes on HIGH, stirring halfway through cooking.
5. Puree mixture in a food processor until smooth.
6. Serve immediately with crusty bread.

Scallop, Carrot and Celery Soup

Serves: 4

Ingredients:

9.5 ounces (300 g) fresh scallops
2/3 ounce (20 g) butter
1 teaspoon polyunsaturated oil
1 teaspoon mustard
1 small onion, chopped
2 medium carrots, sliced thinly into rings
1 stick celery, finely sliced
1 cup dry white wine
1 cup water
Ground black pepper
1 tablespoon chopped parsley or
1 teaspoon chopped coriander

Microwave Method:

1. Wash scallops and trim off any rubbery pieces.
2. Melt butter with oil and mustard for 40-50 seconds on HIGH.
3. Add onion, carrot and celery. Cook for 3-4 minutes on HIGH.
4. Add wine and water and cook covered for 4-5 minutes on HIGH.
5. Add scallops, mix well, cover and cook for 8-10 minutes on MEDIUM.
6. Prior to serving, season with pepper and stir in parsley or coriander.

Pumpkin, Leek and Prawn Soup

Serves: 4-6

Ingredients:

2 medium leeks
1 small butternut pumpkin
2/3 ounce (20 g) butter
3 cups chicken stock
6.5 ounces (200 g) peeled cooked medium prawns (shrimp)
1/3 cup cream
3 tablespoons chopped parsley or chives
Salt and pepper

Microwave Method:

1. Cut leeks in four lengthwise, leaving the root intact. Wash leeks thoroughly in lukewarm water to flush out dirt, slice finely.
2. Cut pumpkin into slices. Remove skin and seeds and cut the flesh into bite-sized pieces.
3. Melt butter for 20 seconds on HIGH. Add leeks and cook for 1 minute on HIGH. Add pumpkin and stock.
4. Cover and cook for 20 minutes on HIGH.
5. Puree soup in a blender or food processor. Stir in prawns, cream and chopped parsley. Season to taste.

Long Soup

Serves: 6-8

Ingredients:

8 spring onions
8 ounces (250 g) barbecue pork
1/4 small cabbage
1 tablespoon oil
4 cups warm chicken stock
1 1/2 tablespoons soy sauce
1/2 teaspoon grated ginger
1/2 cup bamboo shoots
Salt and pepper

Microwave Method:

1. Peel spring onions, cut into thin diagonal slices. Slice pork and cabbage finely.
2. Heat oil in a large bowl for 2 minutes on HIGH. Add pork and cabbage, stir. Cook for 2-3 minutes on HIGH, stirring frequently.
3. Add stock, soy sauce and ginger. Cook uncovered for 7-8 minutes on MEDIUM.
4. Add spring onions, bamboo shoots, salt and pepper. Stir. Cook for 5 minutes on MEDIUM. Serve hot.

Thai Chicken Soup

Serves: 6-8

Ingredients:

1 ounce (30 g) butter
1 tablespoon oil
1 leek, chopped
Garlic to taste
1 teaspoon Madras curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 pound (500 g) chicken thigh fillets
1 tablespoon cornflour
2 cups chicken stock
1/4 pint (150 ml) coconut milk
1 tablespoon sambal oelek
2 carrots, sliced
1 small red pepper, chopped
1 small green pepper, chopped
Lime slices
Fresh coriander

Microwave Method:

1. Heat butter and oil for 1 minute on HIGH.
2. Add leek, garlic, curry powder, cumin and coriander. Heat for 1 minute on HIGH.
3. Coat chicken in cornflour. Add to leek mixture with chicken stock, coconut milk and sambal oelek. Cook for 10-12 minutes on MEDIUM.
4. Add carrots, pepper and lime slices. Cook a further 5-7 minutes on MEDIUM. Add fresh coriander.
5. Transfer to a steam pot and serve from the table if desired.

Wonton Soup

Serves: 4

Ingredients:

Soup:
4 cups hot chicken stock
1 carrot, cut into strips
1 zucchini, chopped
1 celery stick, sliced
1 bay leaf
Wontons:
4 ounces (125 g) ground beef (mince)
1 onion, chopped finely
2 mushrooms, chopped finely
1 teaspoon tomato paste
1 teaspoon Worcestershire sauce
2 teaspoons tomato ketchup (sauce)
1/4 teaspoon chili powder
1 teaspoon sesame oil
1/2 packet wonton wrappers (3 x 3 1/2 inch/7.5 x 8 cm - makes 18)

Microwave Method:

1. Combine all soup ingredients in a bowl. Cover and cook for 10-12 minutes on HIGH or until boiling. Remove bay leaf.
2. Meanwhile, place all ingredients for wontons, except wrappers, in a small bowl. Mix to combine. Place a small amount of mixture onto a wonton wrapper and secure.
3. Add wontons to soup. Cover and cook for 3-4 minutes on MEDIUM HIGH. Serve hot.

Hearty Vegetable Soup

Serves: 8

Ingredients:

1 cup soup mix
2 cups water
1 ounce (30 g) butter
2 onions, finely chopped
8 ounces (250 g) bacon, finely chopped
2 sticks celery, sliced
2 large carrots, sliced
1/4 teaspoon turmeric
4 cups chicken stock
1 bunch spinach, shredded

Microwave Method:

1. Place soup mix and water in a large dish. Cover and cook for 5 minutes on HIGH. Allow to stand for 1 hour.
2. Place soup mix and 2 cups boiling water in a 2-quart (2-litre) casserole dish, cover and cook for 18-22 minutes on HIGH, until tender.
3. Mix butter, onions and bacon in a 3-quart (3-litre) casserole dish. Cook for 4-5 minutes on HIGH.
4. Stir in celery, carrots, turmeric, chicken stock and soup mix.
5. Cover and cook for 10-15 minutes on HIGH, stirring halfway through cooking.
6. Stir in spinach. Cover and cook a further 5-10 minutes on HIGH. If the soup is too thick an extra 2 cups of chicken stock may be added.

Minted Green Pea Soup

Serves: 6

Ingredients:

1 ounce (30 g) butter
1 onion, finely chopped
3 cups chicken stock
2 potatoes, grated
1/2 lettuce, shredded
1 pound (500 g) frozen peas
1 tablespoon chopped fresh mint
Freshly ground black pepper
6 tablespoons low-fat natural yogurt

Microwave Method:

1. Place butter and onion in a 3-quart (3-litre) casserole dish. Cook for 2-3 minutes on HIGH.
2. Add stock, potato, lettuce and peas. Cook for 18-22 minutes on HIGH, stirring twice during cooking. Chill.
3. Add mint, pepper and yogurt. Process or blend until smooth. Chill 2 hours before serving.