16
TOMATO & ORANGE SOUP
1 oz.(25g) butter
1 medium onion, chopped
1 large carrot & 1 large potato, chopped
1
3
/4lb(800g) canned, chopped tomatoes
juice and grated rind of 1 small orange
1
1
/2pints(900ml) hot vegetable stock
salt and pepper to taste
1. Melt the in a large bowl at High for 1 minute.
2. Add the onion, carrot and potato and cook at High for
8 minutes. stir halfway through cooking.
3. Add the tomatoes, orange juice, orange rind and
stock. Mix thoroughly. Season with salt and pepper to
taste. Cover the bowl and cook at High for 20 minutes.
stir 2-3 times during cooking, until the vegetables are
tender.
4. Blend and serve immediately.
FRENCH ONION SOUP
1 large onions, sliced
1 tbsp (15ml) corn oil
2 oz.(50g) plain flour
2 pints(1.2 liters) hot meat
or vegetable stock
salt and pepper to taste
2 tbsp (30ml) parsley, chopped
4 thick slices French bread
2 oz.(50g) cheese, grated
1. Place the onion and oil a bowl, mix well and cook at
High for 2 minutes.
2. Stir in the flour to make a paste and gradually add
stack. Season and add the parsley.
3. Cover the bowl and cook at Medium for 20 minutes.
4. Pour the soup into serving bowls, submerge bread
and sprinkle generously with cheese.
5. Cook at Medium for 4 minutes, until the cheese has
melted.
STIR FRIED VEGETABLES
1 tbsp(15ml) sunflower oil
2 tbsp (30ml) soy sauce
1 tbsp (15ml) sherry
1"(2.5cm) root ginger,
peeled and finely grated
2 medium carrots, cut into fine strips
4 oz.(100g) button mushrooms,
chopped
2 oz.(50g) beansprouts
4 oz.(100g) mange-tout
1 red pepper, seeded and thinly sliced
4 spring onions, chopped
4 oz.(100g) canned water chestnuts,
sliced
1
/4 head of chinese leaves, thinly sliced
1. Place the oil, soy sauce, sherry, ginger, garlic and
carrots in a large bowl, mix thoroughly
2. Cover and cook at High for 6-8 minutes, stirring once.
3. Add the button mushrooms, beansprouts, mange-tout,
red pepper, spring onions, water chestnuts and
chinese leaves. Mix thoroughly.
4. Cook at High for 7-9 minutes, until the vegetables are
tender. Stir 2-3 times during cooking.
Stir fried vegetables are ideally served with meat or
fish.
HONEYED CHICKEN
4 boneless chicken breasts
2 tbsp(30ml) clear honey
1 tbsp(15ml) whole grain mustard
1
/2 tsp(2.5ml) dried tarragon
1 tbsp(15ml) tomato puree
1
/4 pint(150ml) chicken stock
1. Place the chicken breasts in a casserole dish.
2. Mix all remaining ingredients together and pour over
the chicken. Salt and pepper to taste.
3. Cook at High for 15-18 minutes. Rearrange and coat
the chicken with the sauce twice during cooking.
RECIPES
