Ref. 5081703
recipes
27/4/06
09:22
Page 1
Summary
Pages
2 5: 6 7: 8 9: 10 11: 12 13: 14 19: 20 29: 30 39: 40 51: 52 59: 60 61: 62 63: 64:
Health information/ Benefits of Steam Cooking Nutrition Table Summer Menus Winter menus Tips and techniques Starters Vegetables Meat and poultry Fish Desserts Sauces Table of cooking times Index
01
27/4/06
09:22
Page 2
ealthier, more nutritious dishes may easily be prepared by steaming and the results are colourful and naturally flavoursome. The true versatility and benefits of steaming can now be explored. Your Tefal steamer is suitable for most foods and a surprising variety of recipes.
Eat less fat, less sugar, less salt, but more fruit, vegetables and fish
Fats, Oils & Sweets USE SPARINGLY
BALANCED NUTRITION
The VitaCuisine steamer allows you to prepare a tasty and well balanced meal in one easy step. Thanks to the individual baskets and cooking tray, vegetables, rice, fish, meat, fruits and desserts can be cooked simultaneously.
Meat, Poultry, Fish, Eggs & Nuts 2-3 SERVINGS Fruit Group 2-3 SERVINGS
PRESERVING VITAMINS
The steamers's gentle yet quick cooking system retains more vitamins and micronutrients.
LESS FAT
Steam cooking is ideal for fish, chicken and lean meat. The specific cooking tray helps retain the essential fat, Omega 3 in oil-rich fish like salmon, sardines, mackerel, trout, herring, and fresh tuna.
Bread, Dry Beans, Cereal, Rice & Pasta Group 6-11 SERVINGS
Get steaming!
03
27/4/06
09:22
Page 4
Fats
These are oils, butter, margarines, which ensure supplies of: saturated fatty acids (source of energy), unsaturated fatty acids and essential fats (for manufacturer and repair of cells) liposoluble vitamins A, D, E, K.. This group are essential for a good balanced diet, provided that they are consumed in moderation and taken as vegetable oils, with a high polyunsaturated fatty acid content.
Dairy products
With remarkable nutritional content, dairy products in particular provide: protein, which has nutritional value and are easily digestible, and calcium, essential for growth and preventing osteoporosis. A diet deprived of dairy products can never ensure the required daily intake of calcium, vitamins A, D and group B.
Sweetened products
This group, represented by sugar and sweetened products, is different from the preceding groups because they are not essential for a good balanced diet and sometimes, for those with diabetes, it is even advised against them being included. Characterised by its quickly assimilated sugar content, this group of pleasure" foods should only be consumed in moderation. 05
27/4/06
09:22
Page 6
Nutrition table
Elements
Energy (Kcal or kj) Proteins Fat Carbohydrate Fibres Calcium Iron Magnesium Silicon Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Vitamins of group B Cauliflower, cucumber, spinach, red fruits, fig. Milk, almonds, crustaceans, cabbage, soya, egg yolk. Spinach, meat, crustaceans, algae, egg, soya, lentil, dried fruits, aromatic herbs. Corns, leeks, potatoes, bananas. Cereals. Cream, butter, egg yolk. Parsley, sweet peppers, broccoli, orange, lemons, green salad. Tuna, sardine, egg yolk, mushrooms, cheese. Soya, hazelnuts, almonds, cereals, eggs, chocolate. Meat, eggs, cabbage, spinach, broccoli. Fish, wholemeal bread, meat, wholemeal cereals, dried vegetables, eggs, green vegetables.
Foods
Benefits
Measure of daily energy needs. Renewal of the tissue and the cells. Correct operation of the cells (fatty acids). Fuel for our body, essential for the correct operation of the brain, the muscles... Regulation of the gastro-intestinal tract, decreases the absorption of cholesterol and carbohydrate. Good for the structure of the bones and the teeth, muscular contraction and prevention of osteoporosis. Transports oxygen, essential for the correct operation of the body. For electrolyte balance, anti-stress, anti-infectious. Essential for bone growth and the development of cartilage. Ensures good flexibility of the skin. Antioxidants: a vital role in the growth and repair of body tissues, good eyesight and healthy skin. Anti-oxidants: helps to fight against infections and in the absorption of iron, plus maintains normal connective tissue. Essential for the development of the skeleton and the absorption of calcium. Increases the resistance to infections. Antioxidant: protection of the membranes of the cells, anti ageing. Preserves fertility. Protects the neurons, heart and arteries. Helps the coagulation of blood. Maintenance and repair of skin and the hair. Helps in the maintenance of the nervous and muscular systems. Important for the metabolism of tissues and organs.
07
27/4/06
09:22
Page 8
Summer menus
Monday
Chocolate milk Wholemeal bread
Tuesday
Small cream cheese Wholemeal bread Butter Honey Green tea Stewed fruit
Wednesday
Lemon tea Bowl of milk bowl Wholemeal cereal or sweetened rice Salad of melon and water melon
Thursday
A coffee One natural yogurt Rusk Butter Raspberry jam Dried apricots
Friday
Chocolate milk Toasted bread Butter Honey A peach
Saturday
Cheese Wholemeal bread Compote of apple and bananas
Sunday
A glass of milk Milk Bread Fruit salad
Breakfast
3 vegetables terrine Chicken with coconut milk and steamed rice Steamed Fig and raspberry pure
Cucumber with yogurt Monkfish with curry & steamed couscous with mange tout Fresh fruit salad
Cress salad Lamb with mint butter and basil courgettes Rice pudding
Salad of potatoes and steamed sweet peppers Steamed fish fillets with fennel Steamed kebab of peach, apricot and kiwi
Spring roll Cod with yoghurt and mustard sauce and Chinese steamed vegetables Red fruits mousse
Tart with tomato, white cheese and gorgonzola Duck with peaches Chocolate fondue and fresh fruits
Lunch
Dinner
Scrambled eggs Hot goats with steamed cheese and sweet pepper toast Cake Bananas with steamed chocolate sauce
Taboule (steamed couscous & vegetables) Steamed prawns with tomato and garlic Fruit yoghurt
Melon with Parma ham Stuffed tomatoes with spinach Lemon or grapefruit sorbet
Thick courgette soup with goat cheese Tomatoes with tuna Steamed peaches with mint syrup
Tomato, mozzarella and basil salad Seafood skewers and steamed rice Zabaglione with Kiwi fruit
09
27/4/06
09:22
Page 10
Winter menus
Monday
Herb tea Muesli with dried fruits
Tuesday
Coffee A whole milk yoghurt Wholemeal bread Butter Honey One orange
Wednesday
Green tea A piece of cheese Multigrain Bread One pear
Thursday
A drink with chicory and milk A slice of sandwich loaf Butter Jam 2 clementines
Friday
Lemon tea Cornflakes or rice cereal Soya Milk One apple
Saturday
Coffee A yogurt Toasted bread Butter Apricot jam An apple juice
Sunday
Lemon tea Milk Bread or Brioche Cream cheese Prunes or stewed fruit
Breakfast
Endive and nut salad. Sea perch with tomato sauce Steamed rice Fresh pineapple
Cream of lettuce soup Tournedos and steamed apples Pears with chocolate
3 cheese souffl Pork fillet and Brussel sprouts Exotic fruit kebabs
Lunch
Scallops with white wine and steamed Steamed French tomatoes green beans Moist chocolate Banana pudding
Cream of pumpkin
Dinner
Warm tuna and beans salad Scrambled eggs with Apple and mushrooms banana and soya bean compote with sprouts cinnamon Hot Trifle with fruit*
Salad of potatoes and lentils Mussels with cream sauce and salad of radicchio lettuce Pears and Bresse blue cheese
Onion soup Turkey with mustard sauce and split pea pure Apple tart
Avocado and prawns Scampi with basil butter and steamed Romanesco Lemon Meringue tart
Asparagus and crab soup Pekinese salmon and steamed Cantonese rice Litchi
Grated carrots and chopped fennel with white pepper and coriander Fish and shellfish with saffron cream sauce and steamed rice Fruit yoghurt
11
27/4/06
09:22
Page 12
here are a few rules, which should be followed when steaming to obtain perfect results every time:
During steaming:
Do not pack food too tightly in the steam baskets. Leave some space for steam to circulate as much as possible. Place meat, poultry and fish on the specially designed cooking plate. Avoid frequently lifting the lid to check on the cooking progress, as this allows loss of steam and can lengthen the cooking time. If you do need to open the lid (e.g. to add more food), press the VITAMIN + touch pad again to quickly return the steamer to the ideal temperature. Subtle flavours can be given to steamed food with the addition of herbs, slices of lemon or orange, garlic and onion. These may be placed either underneath or on top of the food in the steaming basket or the cooking plate. To give meat, poultry and fish a delicious flavour, marinade the food for a few hours before steaming. The marinade can be as simple as a blend of wine and herbs, or it can be a spicy barbecue or tandori mix. Cover food with cling film, the type recommended for use in microwave ovens and freezers, to prevent condensation forming and spoiling delicate foods such as egg custards or when heating ready made sauces. Using foil tends to increase the steaming time. Frozen vegetables can be steamed from frozen. All fish, poultry and meat must be completely thawed before steaming. For recipes that require longer cooking time, such as steamed puddings, you will need to top up with more cold water during steaming. 13
27/4/06
09:22
Page 14
Starter
Dishes
Nutrition Calcium (cheese), vitamin A (courgettes) and few calories. Values 101 kcal per serving Proteins: 9g Fat: 2g Carbohydrate: 7g
15
27/4/06
09:22
Page 16
Starter
Dishes
Starter
Dishes
Aubergine caviar
Ingredients 2 aubergines 1 chopped onion 4 clove of garlic 2 tblsp basil 1/2 red pepper and 1/2 green pepper 1 tblsp chopped black olive 1 tsp cumin 1 tsp lemon juice Salt and pepper How to...
Cut the aubergines in 2, chop them and place them in the cooking tray. Add the onion, garlic, lemon juice and seasoning . Steam for 45 min. Serves - 4 Preparation - 15min Cooking - 45min
one
Peel the red and green peppers and dice them. Add them in the cooking tray 20 min before the end of cooking time for the aubergines. Once cooked, remove the flesh inside the aubergines and chop with a knife or a mixer. Then add the onion, garlic and pepper. Stir in the chopped olives together with the cumin and lemon juice. Season.
two
Nutrition Fibres, vitamin C (sweet pepper) and few calories. Values 61 kcal per serving Proteins: 2g Fat: 2g Carbohydrate: 9g
three
Nutrition Very good quality of protein (eggs, tuna). All of the Recommended Daily Intake of Vitamin A. Values 167 kcal per serving Proteins: 11g Fat: 10g Carbohydrate: 9g 17
27/4/06
09:22
Page 18
Starter
Dishes
Starter
Dishes
Cream of pumpkin
Ingredients 850g pumpkin flesh 150 ml milk 2 tblsp double cream Salt and pepper How to...
Dice the pumpkin flesh. Place it in a steam basket. Steam for 20 min. Serves - 4 Preparation - 10min Cooking - 30min
10 min. before the end of cooking, add the cream and the milk in the cooking tray. Season.
2 tomatoes, cut in quarters 1 bag of green salad 5 tblsp French dressing How to...
In a blender process the cooked pumpkin flesh, add the warmed cream and milk. Season.
Nutrition All of the Recommended Daily Intake of Vitamin A (pumpkin and cream). Values 134 kcal per serving Proteins: 4g Fat: 7g Carbohydrate: 15g
Remove the skin from the tuna steaks and cut into 5 cm chunks. Place the tuna in the cooking tray. Add the clove of garlic, the onion and the oil. Steam for 12 - 15 min. Meanwhile prepare the salad. Slice the cucumber and then cut each slice in half. In a large bowl, mix the cucumber, the onion, the garlic, the beans and the tomatoes together. Pour over the dressing and mix well. Pile on top of the salad leaves, then scatter over the tuna chunks and serve while still warm.
Nutrition Excellent proteins. Iron, vitamin B9 and essential fats (tuna, oil). Values 472 kcal per serving Proteins: 44g Fat: 24g Carbohydrate: 20g 19
27/4/06
09:22
Page 20
Vegetable
Dishes
3 Vegetable terrine
Ingredients Carrot mousse: 300g diced carrots 80g egg whites * 1 tsp turmeric Salt and pepper 80g double cream Celeriac mousse: 300g diced celeriac 80g egg whites* 10g nutmeg Salt and pepper 80g double cream How to...
Steam the carrots and the celeriac separately in the baskets for 30 min. Steam the sliced courgettes for 20 min. Cool the vegetables on a plate placed in the freezer, dont cool them with cold water. Blend the vegetables one by one in a food processor or a blender. Then in separate bowls fold in the stiffly beaten egg whites and the rest of the ingredients for each mousse. Put the mixture in individual ramekins. Alternate the layers of vegetables and finish with the courgettes. Steam for 40 min.
* Approximately 3 egg whites equals 80g.
Courgette mousse: 300g green courgettes 80g egg whites* 15 spinach leaves Salt and pepper 80g double cream
one
two
three
Nutrition All of the Recommended Daily Intake of vitamin A (cream, carrots and spinach). Values 276 kcal per serving Proteins: 11g Fat: 19g Carbohydrate: 16g 21
27/4/06
09:22
Page 22
Vegetable
Dishes
Vegetable
Dishes
Steamed rice
Ingredients 270g of Basmati rice 400 ml water Salt Gruyere or Parmesan cheese How to...
Rinse the rice. Place the rice, water and salt in the rice bowl. Serves - 4 Preparation - 5min Cooking - 60min
Put the rice bowl in a basket. Steam for 60 min. Separate the grains of rice with a fork, add a knob of butter.
Nutrition High quantity of carbohydrate (rice), calcium and proteins (cheese). Values 250 kcal per serving Proteins: 30g Fat: 0,25g Carbohydrate: 57g
Drain the palm heats. Rinse the soya beans and drain them. Peel the carrots and cut them into rectangular sticks. Wash the cabbage leaves and slice them. Remove the seeds of the sweet pepper and dice it. Put all the vegetables in the large capacity bowl and steam for 20 min. Before serving, pour over with the soya sauce and sprinkle with the chopped coriander and the white pepper.
Nutrition Fibres, vitamin A and B9, and near the half of the Recommended Daily Intake in vitamin C (sweet pepper). Values 108 kcal per serving Proteins: 6g Fat: 0.75g Carbohydrate: 19g 23
27/4/06
09:22
Page 24
Vegetable
Dishes
Vegetable
Dishes
Vegetable medley
Ingredients 200g carrots 200g turnips 200g fresh fine green beans or frozen whole green beans 200g frozen peas Chopped chervil Salt and pepper How to...
Peel and wash all the vegetables. Cut the carrots and the turnips into strips 4 cm long by 1 cm wide. Serves - 4 Preparation - 15min Cooking - 40-50min
one
Put the asparagus tips in the other steam basket and steam for 15 min. After the cooking, cool the eggs in cold water and peel them. Make a French dressing with olive oil and balsamic vinegar, and incorporate the chopped eggs. Divide the asparagus tips on 4 plates, pour the French dressing over them and sprinkle with chopped chervil. Serve.
two three
Steam the prepared vegetables together with the peas for 40 to 50 min.
Remove the vegetables and season. Sprinkle with the chopped chervil. Serve.
Nutrition All of the Recommended Daily Intake in vitamin A and B9 (asparagus). High quality of proteins (eggs). Values 154 kcal per serving Proteins: 9g Fat: 12g Carbohydrate: 2g
Nutrition All of the Recommended Daily Intake in vitamin C, B9 and A. Values 71 kcal per serving Proteins: 5g Fat: 0,5g Carbohydrate: 11g
25
27/4/06
09:22
Page 26
Vegetable
Dishes
Vegetable
Dishes
Put the cream, salt and pepper in the cooking tray. Add the chives. Steam for 30 min.
one
Arrange the cauliflower on a plate and top with the chive cream. Serve.
two
Nutrition Half of the Recommended Daily Intake of vitamin B9. Fibres (cauliflower), vitamin A (cream) Values 248 kcal per serving Proteins: 6g Fat: 19g Carbohydrate: 12g
three
Nutrition Half of the Recommended Daily Intake of vitamin A. Vitamin A (leeks), calcium (milk). Values 348 kcal per serving Proteins: 8g Fat: 30g Carbohydrate: 10g
27
27/4/06
09:22
Page 28
Vegetable
Dishes
Vegetable
Dishes
two
Cut a slice from the top of each tomato, remove the seeds and pulp. Salt the inside. Beat the egg with the fromage frais. Add the spinach and season with salt, pepper and nutmeg. Stuff the tomatoes. Replace the slice on the top of the tomatoes and put the stuffed tomatoes in the large capacity bowl. Steam for 20 min. Serve hot.
three
Place them on a plate, season and pour over melted butter. Sprinkle with basil and the chopped cloves of garlic. Serve.
three
Nutrition Calcium (white cheese, spinach), all of the Recommended Daily Intake in Vitamin A and B9 (spinach). Values 127 kcal per serving Proteins: 9g Fat: 6g Carbohydrate: 10g
Nutrition More than the half of the Recommended Daily Intake of vitamin A (courgettes and butter). Vitamin C (parsley). Values 90 kcal per serving Proteins: 4g Fat: 7g Carbohydrate: 4g
29
27/4/06
09:22
Page 30
Meat
Dishes
Italian veal
Ingredients 4 veal escalope 100 ml white wine 1 small aubergine 8 sage leaves 100g mozzarella cheese 1 sprig of thyme 2 tomatoes (skins removed) 30g butter 2 shallots Salt and pepper How to...
Cut the aubergine in thin slices. On each escalope place one slice of aubergine, one slice of mozzarella and one sage leaf. Season. Serves - 4 Preparation - 15min Cooking - 23min
Place in the cooking tray together with cubes of butter, chopped shallots, diced tomatoes, thyme and white wine. Roll up the escalopes. Place them in the cooking tray, secure them with a wooden cocktail stick and steam for 23 min. Arrange the veal on a warmed plate and pour over the sauce.
Nutrition Excellent proteins, calcium (cheese). Values 399 kcal per serving Proteins: 53g Fat: 18g Carbohydrate: 6g
31
27/4/06
09:22
Page 32
Meat
Dishes
Meat
Dishes
Steam for 12-15 min. Serve the duck with the peaches and a little of the sauce.
Nutrition Excellent proteins, vitamin of B group. All of the Recommended Daily Intake of vitamin B12. Values 211 kcal per serving Proteins: 36g Fat: 7g Carbohydrate: 2g
Nutrition Excellent proteins, vitamins of B group and few calories. Values 207 kcal per serving Proteins: 20g Fat: 6g Carbohydrate: 18g
33
27/4/06
09:22
Page 34
Meat
Dishes
Meat
Dishes
Nutrition Excellent proteins, all of the Recommended Daily Intake of Vitamin B12. Values 535 kcal per serving Proteins: 25g Fat: 48g Carbohydrate: 0g
5 min. before the end of cooking, add the cream, Madeira, tomato pure, salt and pepper. Mix well.
Arrange the pork on a warmed plate and top with the sauce.
Nutrition Excellent proteins, iron, vitamins of the B group. Values 351 kcal per serving Proteins: 37g Fat: 21g Carbohydrate: 2g
35
27/4/06
09:22
Page 36
Meat
Dishes
Meat
Dishes
Pour over the cream and add the rest of the tarragon, salt, pepper and steam for 20-25 min.
Slice the chicken into 4 cm strips. Add the chicken strips in the cooking tray 15 min before the end of cooking.
Arrange the chicken breasts on a warmed serving plate and pour over the sauce.
Nutrition Few calories, excellent proteins and vitamins of the B group. Values 298 kcal per serving Proteins: 28g Fat: 20g Carbohydrate: 2g
Nutrition Excellent proteins, iron, vitamins of the B group (chicken) and vitamin C (sweet pepper). Values 342 kcal per serving Proteins: 32g Fat: 21g Carbohydrate: 6g
37
27/4/06
09:22
Page 38
Meat
Dishes
Meat
Dishes
one
two
Put each seasoned chicken fillet between 2 strips of courgette, roll them and secure them with a wooden cocktail stick or kitchen string. Dice the sweet peppers and the tomato. Place the chicken, sweet peppers and tomato in the cooking tray. Season and steam for 20-25 min. Before serving, sprinkle with the ginger and decorate with the olives.
three
Nutrition Excellent proteins, iron, vitamins of the B group. Values 224 kcal per serving Proteins: 35g Fat: 8g Carbohydrate: 3g
Nutrition Calcium (parmesan), essential fats, all of the Recommended Daily Intake of vitamin B12 (tuna) Values 359 kcal per serving Proteins: 51g Fat: 15g Carbohydrate: 3g
39
27/4/06
09:22
Page 40
Fish
Dishes
On a warmed plate, place the fennel and arrange the fish fillets on top. Drizzle over the olive oil.
Nutrition Excellent proteins, essential fats, vitamin C and B9. Values 309 kcal per serving Proteins: 27g Fat: 20g Carbohydrate: 4g
41
27/4/06
09:22
Page 42
Fish
Dishes
Fish
Dishes
Add the chopped shallots, wine, parsley and lemon juice in the cooking tray. Mix in the cream and season. Steam for 30 min.
How
to...
Shell the scampi and marinate them for 30 min. with the oil, lemon juice, chopped shallot, basil, salt and pepper.
Put the mussels in a dish and pour over the sauce. Serve as soon as possible. Discard any unopened mussels.
Nutrition Excellent proteins, all of the Recommended Daily Intake of vitamin B12. Values 447 kcal per serving Proteins: 52g Fat: 22g Carbohydrate: 9g
Strain the scampi and roll each scampi in a spinach leaf. Put them in the cooking tray.
Add the butter and the chopped basil. Steam for 7-9 min. Arrange on a plate and pour over the sauce.
Nutrition Excellent proteins, vitamin A (butter). Few calories. Values 184 kcal per serving Proteins: 20g Fat: 10g Carbohydrate: 3g 43
27/4/06
09:22
Page 44
Fish
Dishes
Fish
Dishes
Seafood skewers
Ingredients 400g monkfish tail fillet 8 large raw tiger prawns 8 fresh scallops 1 red pepper 1 green pepper 4 wooden skewers about 20cm long For the marinade: 150 ml oil 1 tsp fennel seeds 2 tsp fresh chopped thyme 2 dried bay leaves Juice of 1/2 lemon How to...
Remove the seeds from both the peppers and cut into 5 cm square pieces. Using a sharp knife cut the monkfish away from the bone and cut into 5 cm chunks. Thread the fish, prawns, scallops and vegetables onto 4 wooden kebab skewers, beginning and ending with a piece of pepper. Do not pack too tightly otherwise they will not cook evenly. Mix the marinade ingredients together. Leave the kebabs to marinate in the refrigerator for 1 to 2 hours. Serves - 4 Preparation - 15min marinade - 1-2hr Cooking - 14min
one two
one
Process the parsley in a blender. If necessary add some water to make a smooth sauce. Put the sea bass fillets in the cooking tray on the seaweed or sea lettuce, and season with salt and pepper. Steam for 15 min. Place a bowl in the centre of a warmed plate. Pour the tomato sauce into the bowl, place the fillets around it and pour the parsley juice over the fish.
three
two three
Nutrition A 1/4 of the Recommended Daily Intake in iron and 3/4 phosphorous and all of the intake of vitamin B12. Values 247 kcal per serving Proteins: 25g Fat: 15g Carbohydrate: 2g
Nutrition Excellent proteins, iron, phosphorous, essential fats, vitamin C (sweet pepper). Values 300 kcal per serving Proteins: 37g Fat: 15g Carbohydrate: 5g
45
27/4/06
09:22
Page 46
Fish
Dishes
Fish
Dishes
When the cod is cooked, let it cool for 10 min. Cut the green olives in slices. Prepare the sauce by mixing the yogurt, mustard, vinegar, salt and chopped fresh mint. Remove the skin from the cod and cut into pieces of 2 cm and put them in a serving bowl. Pour over the yoghurt sauce and add the olive slices. To decorate, add some washed mint leaves.
Nutrition Excellent low fat, all of the Recommended Daily Intake of vitamin B12 Values 275 kcal per serving Proteins: 32g Fat: 14g Carbohydrate: 3g
Nutrition Excellent proteins, essential fats (omega 3 and 6), fibres. Values 486 kcal per serving Proteins: 44g Fat: 28g Carbohydrate: 13g
47
27/4/06
09:22
Page 48
Fish
Dishes
Fish
Dishes
one
two
Place the scallops on a warmed plate and pour over the sauce
three
Nutrition Excellent proteins, iron. Values 429 kcal per serving Proteins: 13g Fat: 40g Carbohydrate: 4g
Nutrition Excellent proteins, essential fats (omega 3 and 6), fibres. Values 248 kcal per serving Proteins: 27g Fat: 5g Carbohydrate: 23g
49
27/4/06
09:22
Page 50
Fish
Dishes
Fish
Dishes
Pekinese salmon
Ingredients 4 salmon fillets 400g fresh soya bean sprouts 2 tblsp sesame seeds Juice of 1 lime 1 tblsp soya sauce Salt and pepper How to...
Pick over the soya bean sprouts. Wash them carefully so that the seeds dont fall out.. Serves - 4 Preparation - 15min Cooking - 15min
Add the salmon, lime juice, oil and the soya sauce. Steam for 15 min. Season.
How
to...
Put the fish, without the scallops, in the cooking tray.
Arrange the salmon fillets and bean sprouts on a warmed plate, sprinkle with sesame seeds and pour over the sauce.
Nutrition Essential fats, vitamin D and all of the Recommended Daily Intake of vitamin B12 Values 356 kcal per serving Proteins: 34g Fat: 24g Carbohydrate: 1g
Add the cream, a few strands of saffron and cubes of butter. Steam for 12-15 min. 10 min before the end of the cooking time, add the scallops in the cooking tray.
Serve the fish and pour over the sauce. Sprinkle with the chopped chervil.
Nutrition Excellent proteins, phosphorous, essential fats, vitamin A (butter, cream), vitamin D (salmon). Values 444 kcal per serving Proteins: 46g Fat: 28g Carbohydrate: 2g 51
27/4/06
09:22
Page 52
Dessert
Dishes
one two
three
Nutrition Magnesium (chocolate), vitamin A (butter), proteins (eggs) Values 379 kcal per serving Proteins: 7g Fat: 22g Carbohydrate: 67g 53
27/4/06
09:22
Page 54
Dessert
Dishes
Dessert
Dishes
Diplomat pudding
Ingredients 400 ml warm milk 150g caster sugar 4 eggs 100g glac cherries or other candied fruit 150g sponge fingers 50 ml rum How to...
Cut the cherries into quarters and soak the fruit in the rum. Line the bottom of the buttered rice bowl with some of the sponge fingers. Beat the eggs with the sugar, add any left over rum and stir in the warm milk. Pour a little of egg mixture in the base of the rice bowl and wait for few minutes. Then put alternate layers of fruit and sponge fingers, slowly pouring over the egg mixture and finishing with a layer of sponge. Leave to stand for 30 min. Cover with cling film. Steam for 60 min or until set. Serves - 4 Preparation - 20min Cooking - 60min
one
one
two
two
three
Allow to cool completely and then unmould. Serve with a fruit sauce.
three
Nutrition Calcium (milk), high quality proteins (milk, eggs), energy (sugar, candied fruits). Values 379 kcal per serving Protein: 7g Fat: 22g Carbohydrate: 42g
Nutrition High quantity of proteins (eggs), vitamin E (margarine). Values 551 kcal per serving Proteins: 8g Fat: 29g Carbohydrate: 63g
55
27/4/06
09:22
Page 56
Dessert
Dishes
Dessert
Dishes
How
to...
Peel the pears, keeping them whole, rub them with the lemon and put them in a steam basket. Steam for about 20 min, depending on the ripeness of the pears. 10 min. before the end of the cooking time, break the chocolate into small pieces and place in the rice bowl with the cream. Cover the bowl with cling film and put in the other steam basket. Arrange the pears on 4 plates. Briskly beat the chocolate and cream together with a small whisk until smooth. Pour over the chocolate sauce. Serve as soon as possible.
Nutrition Magnesium (chocolate), fibre (pears), vitamin A. Values 298 kcal per serving Proteins: 3g Fat: 15g Carbohydrate: 37g
Nutrition Fibres and vitamins A, C and B9. Few calories. Values 107 kcal per serving Proteins: 1g Fat: 0.5g Carbohydrate: 24g
57
27/4/06
09:22
Page 58
Dessert
Dishes
Dessert
Dishes
Crme caramel
Ingredients For the caramel 100g granulated sugar 4 tbsp. cold water For the custard 3 medium size eggs 25g caster sugar 1/2 tsp. vanilla essence 450 ml warm semi skimmed milk How to...
Well grease the ramekin dishes. Place the granulated sugar and water in a small saucepan. Dissolve the sugar over a low heat. Bring to the boil and boil gently until the sauce turns a golden brown colour. Evenly coat the base and sides of the dishes, quickly tilting the dish before the caramel sets. Beat the eggs, caster sugar and vanilla essence together. Gradually pour in the warm milk, stirring continuously. Strain the custard into 4 ramekin dishes and cover each with cling film. Place the ramekins in the maxi capacity bowl. Steam for 15 min. or until set. Leave to cool completely. Chill well, preferably until the next day, before turning out. To serve, loosen the top and sides then turn out onto a plate. Serves - 4 Preparation - 15min Cooking - 15min
Cinnamon apples
Ingredients 4 apples 150g butter 50g sugar 1 tblsp of cinnamon How to...
Wash the apples and remove their centre with an apple-corer. Mix the butter, the sugar and the cinnamon. Serves - 4 Preparation - 10min Cooking - 15-20min
Fill the inside of the apples with this mixing and pack them individually with cling film.
one
two
Nutrition High quantity of fibres and vitamins of group B. Values 65 kcal per serving Proteins: 3g Fat: 6g Carbohydrate: 48g
three
Nutrition Calcium (milk), high quality proteins (milk, eggs), energy (sugar). Values 163 kcal per serving Proteins: 6g Fat: 5g Carbohydrate: 26g
59
27/4/06
09:22
Page 60
Savoury sauces
YOGHURT SAUCE
Ingredients for 4 pers: 3 pots (150g size) plain yoghurts 4 tsp double cream; 3 cloves of garlic; 2 tblsp chopped fresh parsley 2 finely chopped shallots; 4 chopped basil leaves; 1 tblsp lemon Mix all the ingredients and serve immediately. Serve with all types of salads. Very good as an appetiser with fresh vegetables cut in small sticks.
Sweetened sauces
TROPICAL SAUCE
Ingredients for 4 pers: 200 ml coconut milk 20 ml sweetened condensed milk 50g pineapple 50g mango 50g litchi juice of a lime 1 tblsp grenadine (optional) Steam the fruits for 5 min then mix them with the coconut milk, and condensed milk. Add the lime juice and the grenadine. Mix well and serve immediately decorated with a mint leaf. Serve with cake or a steamed banana.
CHOCOLATE SAUCE
Ingredients for 4 pers: 400g plain chocolate 25g butter 50g caster sugar 80g double cream In the rice bowl put the plain chocolate with the butter, sugar and cream. Cover with cling film and steam for 3 min and mix well together. Serve immediately with cake, fruit or brioche. Alternatively, serve some chocolate sauce with goats cheese.
PESTO SAUCE
Ingredients for 4 pers: 60g basil 30g pine nuts 1 clove of garlic 125ml olive oil 50g grated Parmesan salt, pepper Cut the clove of garlic in small pieces and place in a blender. Add the pine nuts, garlic, oil and grated Parmesan. Process until smooth. At the end, add the chopped basil and mix again to obtain quite smooth mixture. Add salt and pepper according to your taste. Serve with pasta, poultry, steamed fish or with bread for the aperitif.
GINGER SAUCE
Ingredients for 4 pers: 2 tblsp ready made mayonnaise 2 tblsp Philadelphia style cream cheese 1 tsp lemon juice 1 tsp ground ginger Mix all the ingredients. Put in the refrigerator one hour before serving.
27/4/06
09:22
Page 62
Cooking times
Meat - Poultry
Chicken breast (boneless) Chicken breast (boneless) Chicken drumsticks Turkey escalope Pork fillet Lamb steak Frankfurters
Type Amount Cooking times (mins) Recommendations
Vegetables
Artichoke Asparagus Broccoli Broccoli
Type
Amount
15 17 36 24 38 14 6-8
Cooking times (mins) Recommendations
Fresh Fresh Fresh Frozen Fresh Fresh Fresh Fresh Fresh Fresh Frozen Fresh Frozen Fresh Fresh Fresh Fresh Fresh Fresh Frozen Fresh Fresh
Type
43 17 18 22 22 12 In cubes or slices Small whole or cut in quarters Cut in florets Sliced Cut in florets
1cm thick
Celeriac Mushrooms Cauliflower Cabbage (Red/Green) Courgette Spinach Spinach Fine green beans Fine green beans Carrots Corn on the cob Mange tout Leeks Sweet peppers Peas Peas New potatoes (whole)
1 average 19 800g 600g 300g 300g 500g 500g 500g 500g 500g 500g 300g 400g 400g 600g 600g
Amount
22 12 13 15 30 25 15 40 15 30 15 20 20 40-45 20
Fish - Shellfish
Thin fillet of fish Thin fillet of fish Thick fillets or steaks Whole fish Mussels Prawns Scallops
10 18 15 25 15-20 5 5
Cooking times (mins) Recommendations
Thinly sliced
Rice-Pasta-Grains
White Rice American White Basmati Rice Easy cook white rice Brown Wholemeal rice Couscous Pasta (spaghetti)
Thinly sliced
30-35 30-35 28-30 33-38 23 20-25 Soak for 5 min in boiling water before cooking Use boiling water & stir halfway through cooking
Potatoes
Sliced or cubed
Other foods
Eggs Eggs
6 8
12 12
Fruits
Bananas Apples Pears
Type
Amount
3 4 5
12 20 20
63
27/4/06
09:22
Page 64
Index
This is the summary. The index below lists the recipes in alphabetical order.
3 vegetables terrine ..............................p 21 Asparagus tips and eggs ....................p 24 Aubergine caviar ....................................p 16 Cauliflower with chive cream............p 26 Chicken supreme with tarragon ......p 36 Chicken with coconut milk ................p 37 Chicken with courgettes......................p 38 Cinnamon apples ..................................p 59 Cod with yogurt and mint sauce ....p 46 Courgettes sprinkle with parsley......p 29 Cream of pumpkin ................................p 18 Crme caramel........................................p 58 Diplomat pudding ................................p 55 Duck with peaches ................................p 33 Exotic fruit kebab ..................................p 57 Fish with saffron cream sauce ........p 51 Italian veal................................................p 31 Lamb with mint butter ........................p 34 Leeks with orange mayonnaise ......p 27 Moist chocolate puddings..................p 53 Monkfish with curry sauce ................p 47 Mussels with cream sauce..................p 42 Pears with warm chocolate sauce ..p 56 Pekinese salmon ....................................p 50 Pork fillet with crushed peppercorn sauce ..................................p 35 Sauces ........................................................p 60 Scallops with white wine ....................p 49 Scampi with basil butter ....................p 43 Sea bass with tomato sauce ............p 45 Seafood skewers ....................................p 44 Steamed Chinese vegetables............p 22 Steamed fish fillets with fennel ......p 41 Steamed rice............................................p 23 Steamed sponge pudding..................p 54 Thick courgette soup with goats cheese............................................p 15 Tomatoes stuffed with spinach........p 28 Tomatoes with tuna..............................p 17 Turbot with vanilla ................................p 48 Turkey with mustard sauce ................p 32 Veal with tuna ........................................p 39 Vegetable medley..................................p 25 Warm tuna and bean salad ..............p19