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.

Vegetarian Pasta

Serves: 6-8

Ingredients:

8 ounces (250 g) pasta (shell, bow, etc.)
2 ounces (60 g) butter
1/4 cup flour
2 cups milk
1/2 cup chicken stock
2 teaspoons dry mustard
Salt and pepper
1 cup grated Edam cheese
1 red pepper (capsicum), sliced
1 green pepper (capsicum), sliced
1 carrot, thinly sliced
14 ounce (440 g) can corn kernels, drained
14 1.2 ounce (455 g) can red kidney beans, drained
Topping:
1/2 cup wholemeal breadcrumbs
1/2 cup grated Edam cheese

Microwave Method:

1. Place pasta in a large dish. Cover with hot water, cook for 8-10 minutes on HIGH. Drain.
2. Melt butter for 1 minute on HIGH.
3. Stir in flour. Cook a further minute on HIGH.
4. Gradually stir in milk and chicken stock.
5. Cook for 5-6 minutes on HIGH, stirring every minute.
6. Stir in cooked pasta, mustard, salt and pepper, cheese, peppers, carrot, corn and kidney beans.
7. Spread into a greased 12 x 9 1.2 inch (30 x 24 cm) rectangular dish.
8. Sprinkle with breadcrumbs and cheese.
9. Cook for 10-12 minutes On HIGH.

Convection Microwave Method:

1. Place pasta in a large dish. Cover with hot water, cook for 8-10 minutes on HIGH. Drain.
2. Melt butter for 1 minute on HIGH.
3. Stir in flour. Cook a further minute on HIGH.
4. Gradually stir in milk and chicken stock.
5. Cook for 5-6 minutes on HIGH, stirring every minute.
6. Preheat oven 400 degrees F (200 degrees C).
7. Stir in cooked pasta, mustard, salt and pepper, cheese, peppers, carrot, corn and kidney beans.
8. Spread into a greased 12 x 9 1/2 inch (30 x 24 cm) rectangular dish.
9. Sprinkle with breadcrumbs and cheese.
10. Place on Low Rack, cook for 12-15 minutes on LOW MIX/BAKE.

Vegetarian Nut Pie

Serves: 6

Ingredients:

2 cups cooked brown rice
1 1/2 cups grated tasty cheese
1/4 cup grated Parmesan cheese
2 spring onions, chopped
2 zucchini, grated
1 carrot, grated
11 ounce (340 g) can asparagus cuts, drained
3 eggs
7 ounces (200 g) low-fat natural yogurt
Black pepper
1/4 cup toasted pine nuts
1 tablespoon toasted sesame seeds

Microwave Method:

1. Combine rice, tasty and Parmesan cheese, spring onions, zucchini, carrot, asparagus, eggs, yogurt, pepper and pine nuts. Mix well.
2. Spread evenly into a greased 9 1/2 inch (24 cm) flan dish.
3. Sprinkle with sesame seeds.
4. Cook for 14-16 minutes on MEDIUM HIGH.
5. Cut into wedges to serve.

Convection Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Combine rice, tasty and Parmesan cheese, spring onions, zucchini, carrot, asparagus, eggs, yogurt, pepper and pine nuts. Mix well.
3. Spread evenly into a greased 9 1/2 inch (24 cm) flan dish.
4. Sprinkle with sesame seeds.
5. Place on Low Rack, cook for 18-22 minutes on LOW MIX/BAKE.
6. Cut into wedges to serve.

Vegetarian Bolognese Sauce

Serves: 6-8

Ingredients:

1 tablespoon olive oil
1 large onion, diced
1 teaspoon crushed chili (optional)
1 stick celery, sliced
2 zucchini, cut into 1 1/2 inch (4 cm) strips
2 large tomatoes, chopped
1 tablespoon tomato paste
13 1/2 ounce (425 g) can Mexican bean mix
3 1/2 ounces (100 g) mushrooms, sliced
1 green pepper (capsicum), sliced
1 tablespoon chopped basil

Microwave Method:

1. Place oil, onion and chili into a large dish. Cook for 3-4 minutes on HIGH.
2. Stir in celery, zucchini, tomatoes, tomato paste and bean mix. Cook for 5-6 minutes on HIGH, stirring halfway through cooking.
3. Stir in mushroom and pepper. Cook a further 3-4 minutes on HIGH.
4. Stir in basil.
5. Serve over hot spaghetti with Parmesan cheese.