Rice Balls

Serves: 4-6 (10-12 balls)

Ingredients:

2 cups brown short grain rice
3 cups water
3 1/2 ounces (100 g) lean salami, finely chopped
3-4 spring onions (scallions), finely chopped
3 1/2 ounces (100 g) mushrooms, finely chopped
5 ounces (150 g) strong cheddar cheese, grated
1 egg
2 tablespoons tomato paste

Microwave Method:

1. Cook the rice in water in a large, covered dish for 10 minutes on HIGH, then 20 minutes on MEDIUM. Leave aside.
2. Microwave the salami, onions and mushrooms in a covered dish for 3 minutes on HIGH. Allow to cool a little. Stir in the cheese and chill.
3. Mix the rice, egg and tomato paste together. Mold spoonfuls of the salami mixture (about the size of a walnut) into balls. Pat the rice mixture around each center, making balls about the size of a golf ball. Place the rice balls in a circle around the edge of a greased dish and microwave in batches of five or six for about 6-7 minutes per dish until hot through.

Plum and Apricot Cake

Serves: 6-12

Ingredients:

4 1/2 ounces (140 g) dried apricots, chopped
1 cup water
4-5 plums, stoned and chopped
1/2 cup thick yogurt
1 tablespoon honey
1/2 cup unsweetened orange juice
1 egg, lightly beaten
2 cups wholemeal self-rising (raising) flour
1 teaspoon baking powder
1 teaspoon nutmeg

Microwave Method:

1. Microwave the apricots in a dish with the water on HIGH for 5 minutes, uncovered. Mix with the plums and stir well to mash the apricots a little. Add the yogurt, honey, juice and egg and stir well.
2. Mix the dry ingredients, then lightly fold into the fruit mixture. Turn into a greased ring pan, elevate in the oven and microwave on HIGH for 8-10 minutes. Cool at least 5-10 minutes before turning out.

Apple and Ginger Cake

Serves: 6-12

Ingredients:

2 cups wholemeal self-rising (raising) flour
1 teaspoon baking powder
2 ounces (55 g) sultanas
2 eggs
1/4 cup unsweetened apple juice concentrate
1/4 cup honey
1/4 cup canola oil
2 medium green apples, cored and grated
4 ounces (125 g) preserved ginger, chopped
Passion Fruit Icing:
4 ounces (120 g) icing sugar mixture
1 small passion fruit

Microwave Method:

1. Mix the dry ingredients and sultanas. Whisk together the eggs, juice, honey and oil, then stir in the ginger and apple. Fold in the dry ingredients and pour into a greased ring pan. Microwave on HIGH for 8-10 minutes before turning out. Drizzle microwave icing over, if desired.
2. To make the passion fruit icing: Scoop the flesh from the passion fruit and mix to a thick paste with the icing sugar mixture. Microwave 20-30 seconds until liquid. While still hot, drizzle off a spoon over the cooled cake.

Raspberry and Apple Crunch

Serves: 4

Ingredients:

13 ounce (410 g) can raspberries
13 ounce (410 g) can pie apples
Grated rind of 1 lemon
3/4 ounce (20 g) butter, melted
1 tablespoon brown sugar
1 tablespoon sesame seeds
1 1/2 cups cornflakes
1 tablespoon honey

Microwave Method:

1. Combine raspberries, apple and lemon rind in a 8 inch (20 cm) pie plate.
2. Mix together butter, sugar, sesame seeds and cornflakes. Spoon over apple mixture.
3. Drizzle with honey.
4. Cook for 8-10 minutes on HIGH.

Convection Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Combine raspberries, apple and lemon rind in a 8 inch (20 cm) pie plate.
3. Mix together butter, sugar, sesame seeds and cornflakes. Spoon over apple mixture.
4. Drizzle with honey.
5. Cook for 12-15 minutes on LOW MIX/BAKE.

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.

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.

Vegetable Chowder

Serves: 6

Ingredients:

2 ounces (60 g) butter
1/2 cup wholemeal flour
2 cups soy milk
Pinch cayenne pepper
3 carrots
1 stick celery
1 potato
1 parsnip
1 x 13 ounce (410 g) can corn kernels
1 onion, chopped
1 1/2 cups water
1 tablespoon chopped parsley
Salt and pepper

Microwave Method:

1. Melt butter in a Pyrex jug for 1 minute on HIGH.
2. Add flour, cook a further 1 minute on HIGH.
3. Add milk and pepper. Cook for 5-6 minutes on HIGH, stirring twice during cooking. Put to one side.
4. Peel and wash carrots, celery, potato and parsnip. Place in a food processor and chop roughly.
5. Transfer chopped vegetables to a large bowl. Add corn, onion and water. Cover and cook 12-15 minutes on HIGH, stirring 2-3 times during cooking.
6. Mix white sauce and vegetable mixture together. Season to taste.
7. Serve hot, sprinkled with parsley.

Souffle Potatoes

Serves: 4

Ingredients:

4 large, old potatoes (approx 8 ounces/250 g each), washed
1/2 cup grated Cheddar cheese
4 tablespoons sour cream
1 tablespoon chopped chives
1 tablespoon chopped parsley
Salt and pepper
2 eggs, separated
Extra cheese
Paprika

Microwave Method:

1. Pierce potatoes with a skewer several times. Place directly on turntable for 15 minutes on HIGH.
2. When potatoes are cooked cut a lid off each potato and gently scoop out center. Leave some potato on the skin to form a casing.
3. Combine potato, cheese, sour cream, chives, parsley, salt and pepper, and egg yolks in a food processor. Process until smooth.
4. Beat egg whites until stiff. Fold in potato mixture.
5. Spoon mixture into potato cases. Top with extra cheese and paprika. Place on turntable and cook for 4 minutes on HIGH.

Convection Microwave Method:

1. Pierce potatoes with a skewer several times. Place directly on Low Rack for 15 minutes on HIGH.
2. When potatoes are cooked cut a lid off each potato and gently scoop out center. Leave some potato on the skin to form a casing.
3. Combine potato, cheese, sour cream, chives, parsley, salt and pepper, and egg yolks in a food processor. Process until smooth.
4. Preheat oven to 400 degrees F (200 degrees C).
5. Beat egg whites until stiff. Fold in potato mixture.
6. Spoon mixture into potato cases. Top with extra cheese and paprika. Place potatoes directly on Low Rack and cook for 15 minutes. Serve hot.

Summer Pudding

Serves: 4

Ingredients:

14 ounces (450 g) frozen berries (mixture of raspberries, blueberries and strawberries)
1/2 cup sugar or to taste
Slices of day-old white bread
Cream for serving

Microwave Method:

1. Place berries and sugar in a large glass bowl. Cook uncovered for 10-11 minutes on MEDIUM. Do not stir during cooking. Leave to cool.
2. Trim the crusts off the bread, halve the slices and neatly line 4 small ramekin molds. Place a circle of bread in the bottom of the bowl, making sure it is completely lined, so the juices can't escape.
3. Spoon the juice over the bread ensuring all the bread is covered. Spoon fruit gently into the bowls. Cover the fruit with a layer of bread so it fits snugly inside the rim of the bowl; place a plate with a weight on top of each ramekin.
4. Chill pudding overnight. At serving time turn out onto a dish. Dust with icing sugar. Serve with cream.

Pronto Pasta

Serves: 4-6

Ingredients:

4 ounces (125 g) butter
1/2 cup tomato paste
1/4 pint (150 ml) natural yogurt
1 tablespoon chopped chives
2 tablespoons chopped basil
1 teaspoon paprika
1 clove garlic, crushed
1 cup Parmesan cheese
3 1/2 ounces (100 g) grated tasty cheese
1 pound (500 g) spiral noodles
1 tablespoon olive oil

Microwave Method:

1. Melt the butter in a 1-quart (1-litre) Pyrex jug for 1-2 minutes on HIGH. Stir in tomato paste and yogurt.
2. Add remaining ingredients (except pasta and olive oil), cook 2-3 minutes on HIGH, stirring every minute. Put to one side.
3. Place pasta in a large bowl with olive oil and 2 pints (1 litre) boiling water. Cook, uncovered, for 8-10 minutes on HIGH. Drain.
4. Gently mix sauce and pasta together.
5. Serve hot with French bread and salad.

Muesli Slice

Ingredients:

1 cup natural muesli
1 cup self-rising (raising) flour
1 cup rolled oats
1 cup chopped dry apricots
1/4 cup coconut
1/2 cup brown sugar
6 ounces (185 g) butter
2 tablespoons golden syrup
1 egg, beaten
1/3 cup toasted flaked almonds

Microwave Method:

1. Combine first 6 ingredients in a bowl.
2. Melt butter and golden syrup for 1 1/2-2 minutes on HIGH.
3. Pour into dry ingredients, add egg. Mix well.
4. Press into a greased 11 x 7 inch (28 x 18 cm) rectangular dish. Sprinkle with almonds.
5. Cook for 7-8 minutes on MEDIUM HIGH.
6. Allow to cool before turning out.

Convection Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Combine first 6 ingredients in a bowl.
3. Melt butter and golden syrup for 1 1/2-2 minutes on HIGH.
4. Pour into dry ingredients, add egg. Mix well.
5. Press into a greased 11 x 7 inch (28 x 18 cm) rectangular dish. Sprinkle with almonds.
6. Place on Low Rack, cook for 15-20 minutes on LOW MIX/BAKE.
7. Allow to cool before turning out.

Healthy and Nutritious

If you think that eating a healthy nutritious diet means lots of boring, tasteless meals, then think again. Fresh, crisp fruit and vegetables, delicious breads and pasta, succulent lean meat and seafood - these are the makings of not only delicious meals, but healthy, well-balanced ones too. In fact, with these recipes you will be able to enjoy mouthwatering meals and benefit from their health-giving goodness. You can't ask more from a meal than that.

All-Bran Meatloaf
Almond Rice Bake
Apple and Ginger Cake
Chicken and Red Kidney Bean Bake
Creamy Fruit Cheesecake
Fruit Loaf Cake
Garlic Tomato and Bean Casserole
Hearty Vegetable Soup
High-Fiber Meatloaf
Minted Green Pea Soup
Muesli Slice
Orange Chicken
Plum and Apricot Cake
Popeye Pizza
Pronto Pasta
Raspberry and Apple Crunch
Rice Balls
Savory Chick Peas
Souffle Potatoes
Spanish Shrimp
Summer Pudding
Vegetable Chowder
Vegetarian Bolognese Sauce
Vegetarian Nut Pie
Vegetarian Pasta

Return to Recipe Collections Index

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.

Creamy Fruit Cheesecake

Serves: 6

Ingredients:

1 pound cream cheese
1/3 cup brown sugar
3 eggs
3/4 cup chopped, dried apricots or mixed peel
1/2 cup chopped nuts
Grated rind 1 lemon
1 tablespoon lemon juice
2 large apples, cored and thinly sliced

Microwave Method:

1. Beat cream cheese, sugar and eggs together until thick and creamy.
2. Stir in apricots, nuts, lemon rind and juice.
3. Line base of a greased 9 inch (23 cm) round pie plate with apple slices.
4. Pour in cheese mixture.
5. Cook for 10-12 minutes on MEDIUM.
6. Allow to stand, covered with foil, for 5-10 minutes.
7. Chill before serving.

Convection Microwave Method:

1. Preheat oven to 300 degrees F (150 degrees C).
2. Beat cream cheese, sugar and eggs together until thick and creamy.
3. Stir in apricots, nuts, lemon rind and juice.
4. Line base of a greased 9 inch (23 cm) round pie plate with apple slices.
5. Pour in cheese mixture.
6. Place on Low Rack, cook for 12-15 minutes on LOW MIX/BAKE.
7. Chill before serving.

Almond Rice Bake

Serves: 6

Ingredients:

1 cup brown rice
2 chicken stock cubes
3 cups boiling water
1 medium onion, finely chopped
1 tablespoon mixed herbs
3 eggs, lightly beaten
3 1/2 ounces (100 g) ground almonds

Microwave Method:

1. Place rice, stock cubes and boiling water in a large bowl. Cook, uncovered, for 25-30 minutes or until liquid has been absorbed.
2. Add onion, mixed herbs, eggs and ground almonds to rice. Mix well.
3. Pour mixture into a greased 9 x 5 inch (23 cm x 12.5 cm) loaf dish.
4. Cook for 7-9 minutes on MEDIUM HIGH.
5. Allow to cool before slicing. Serve with homemade tomato sauce.

Convection Microwave Method:

1. Place rice, stock cubes and boiling water in a large bowl. Cook, uncovered, for 25-30 minutes or until liquid has been absorbed.
2. Preheat oven 350 degrees F (180 degrees C).
3. Add onion, mixed herbs, eggs and ground almonds to rice. Mix well.
4. Pour mixture into a greased 9 x 5 inch (23 cm x 12.5 cm) loaf dish.
5. Place on Low Rack, cook for 14-16 minutes on LOW MIX/BAKE.
6. Allow to cool before slicing. Serve with homemade tomato sauce.

All-Bran Meatloaf

Serves: 6

Ingredients:

1 1/2 cups All-Bran cereal
2 ounces (60 g) butter, melted
1 pound (500 g) ground beef (mince)
2 spring onions, chopped
1 tablespoon tomato paste
1 egg
1 tablespoon chopped fresh parsley
1 tablespoon Dijon mustard
1 tablespoon chili sauce
4 rashers bacon, rind removed

Microwave Method:

1. Mix All-Bran, butter, ground beef, spring onions, tomato paste, egg, parsley, mustard and chili sauce together.
2. Line 9 x 5 inch (23 x 13 cm) loaf dish with paper towels and then bacon rashers.
3. Spread beef mixture into loaf dish.
4. Cook for 12-15 minutes on MEDIUM HIGH.
5. Allow to stand, covered with foil, for 10-15 minutes before serving.

Convection Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Mix All-Bran, butter, ground beef, spring onions, tomato paste, egg, parsley, mustard and chili sauce together.
3. Line 9 x 5 inch (23 x 13 cm) loaf dish with paper towels and then bacon rashers.
4. Spread beef mixture into loaf dish.
5. Place on Low Rack, cook for 14-16 minutes on HIGH MIX/ROAST.

Fruit Loaf Cake

Ingredients:

1 1/2 cups sultanas
3/4 cup chopped raisins
3/4 cup chopped dried apricots
1/4 cup water
1 cup quick-cooking rolled oats
1 1/4 cups milk
1 teaspoon ground ginger
1/2 teaspoon cinnamon
1 1/2 cups wholemeal self-rising (raising) flour
2 egg whites

Microwave Method:

1. Mix first four ingredients together. Cover and cook 3-4 minutes on HIGH.
2. Stir oats and milk together. Allow to stand for 15 minutes.
3. Combine dried fruits, oat mixture, ginger, cinnamon and flour together.
4. Beat egg whites until stiff peaks form. Fold into fruit mixture.
5. Spoon into a greased 9 1/2 x 5 inch (24 x 13 cm) loaf dish.
6. Place on a rack, cook for 8-12 minutes on MEDIUM HIGH.
7. Allow to stand for 10 minutes before turning out. Cool on rack.

Convection Microwave Method:

1. Mix first four ingredients together. Cover and cook 3-4 minutes on HIGH.
2. Stir oats and milk together. Allow to stand for 15 minutes.
3. Preheat oven to 350 degrees F (180 degrees C).
4. Combine dried fruits, oat mixture, ginger, cinnamon and flour together.
5. Beat egg whites until stiff peaks form. Fold into fruit mixture.
6. Spoon into a greased 9 1/2 x 5 inch (24 x 13 cm) loaf dish.
7. Place on Low Rack, cook for 20-22 minutes on LOW MIX/BAKE.
8. Allow to stand for 10 minutes before turning out. Cool on rack.

Popeye Pizza

Serves: 4

Ingredients:

1/2 cup ricotta cheese
1/4 cup tomato paste
1 piece Lebanese bread
1 small spinach leaf, finely shredded
10 ounce (310 g) can crushed pineapple, drained
1/2 red pepper, sliced
4 button mushrooms, sliced
1 cup grated tasty cheese
2 teaspoons olive oil

Microwave Method:

1. Mix ricotta cheese and tomato paste together.
2. Spread over Lebanese bread.
3. Top with spinach, pineapple, pepper, mushrooms and cheese.
4. Drizzle with olive oil.
5. Place on a greased, upturned pie plate. Cook for 5-7 minutes on HIGH.
6. Serve hot.

Convection Microwave Method:

1. Preheat oven to 400 degrees F (200 degrees C).
2. Mix ricotta cheese and tomato paste together.
3. Spread over Lebanese bread.
4. Top with spinach, pineapple, pepper, mushrooms and cheese.
5. Drizzle with olive oil.
6. Place on a greased pizza tray. Place on Low Rack, cook for 10-12 minutes on LOW MIX/BAKE.
7. Serve hot.

Chicken and Red Kidney Bean Bake

Serves: 6

Ingredients:

6 chicken thighs
1 packet Savory Chicken Supreme Soup Mix
1 rasher bacon, chopped
2 onions, chopped
1 clove garlic, crushed
1/2 cup water
1/4 cup white wine
1 teaspoon dried mixed herbs
1 teaspoon sugar
13 1/2 ounce (425 g) can peeled tomatoes
15 ounce (470 g) can red kidney beans, drained

Microwave Method:

1. Toss chicken thighs and soup mix together in a freezer bag, until thighs are evenly coated.
2. Place chicken on a roasting rack. Cook for 8-10 minutes on MEDIUM HIGH.
3. Place bacon, onions and garlic in a 2.5-quart (2.5-litre) casserole dish. Cook for 3-4 minutes on HIGH.
4. Stir in remaining soup mix, partially cooked chicken thighs, water, wine, mixed herbs, sugar and tomatoes.
5. Cover and cook for 10-12 minutes on MEDIUM HIGH.
6. Stir in kidney beans, cook a further 5-7 minutes on MEDIUM HIGH.
7. Serve with boiled rice.

Convection Microwave Method:

1. Toss chicken thighs and soup mix together in a freezer bag, until thighs are evenly coated.
2. Place chicken thighs and remaining soup mix into a 2.5-quart (2.5-litre) casserole dish.
3. Add bacon, onions, garlic, water, wine, mixed herbs. sugar and tomatoes.
4. Cover and cook for 1-1 1/2 hours on SLOW COOK, stirring twice during cooking.
5. Stir in kidney beans and cook a further 30 minutes.
6. Serve with boiled rice.

Savory Chick Peas

Serves: 4

Ingredients:

1 cup dried chick peas
2 tablespoons oil or ghee (clarified butter)
2 onions, finely chopped
2 cloves garlic, finely chopped
2 teaspoons finely chopped fresh ginger
1/2 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1/4 teaspoon black pepper
2 large ripe tomatoes, peeled and chopped
1 fresh green chili, seeded and chopped
4 tablespoons chopped fresh mint
1 tablespoon lemon juice

Microwave Method:

1. Cover peas with cold water; soak overnight. Drain and rinse. Place chick peas in a large bowl, add 3 cups cold water. Cook covered for 35-40 minutes on HIGH, or until just tender. When cooked, drain, rinse and set aside.
2. In a large casserole dish put oil, onions, garlic, ginger, turmeric, cinnamon, cardamom, pepper and chili. Cook for 2 minutes on HIGH.
3. Add tomato, mint, lemon juice and chick peas to the dish. Cover and cook for 20-22 minutes on HIGH, stir during cooking. Serve with rice.

Convection Microwave Method:

1. Cover peas with cold water; soak overnight. Drain and rinse. Place chick peas in a large bowl, add 3 cups cold water. Cook covered for 35-40 minutes on HIGH, or until just tender. When cooked, drain, rinse and set aside.
2. In a large casserole dish add remaining ingredients. Stir and cook for 2 minutes on HIGH.
3. Add chick peas to casserole dish. Cover and cook on the Low Grill Rack for 1 hour on SLOW COOK. Stir during cooking. Serve with rice.

Note: Quick-Soaking Process

Place a cup of any variety of beans in a large bowl, add 2 cups of cold water and cover. Cook for 5 minutes on HIGH. Allow to stand covered for 1 hour. This takes the place of the overnight soaking method.