Actifry 1kg Recipes

Taste the world with

Belgium Netherlands Czech Republic

Canada

Russia

12

Great Britain

1

11

Germany

Poland

0°

N

30°

NW

W

8

4

° 150

5

Asia

Turkey United Arab Emirates

120 °

° 240

Greece

SE

SW

2 ° 270

France Switzerland Hungary Romania Italy Bulgaria

3

90°

E

9

NE

United States

Spain Portugal

60°

300 °

2

10

° 330

Australia

S

210 °

180°

7 6

ActiFry: more than a million sold around the world!

A World of Gourmet Cooking with

www.nutr itious-and-delicious.com

Do not alter the quantities of ingredients and liquid mentioned in the recipes to safeguard your ActiFry.

Contents Tefal: Nutritious & Delicious Cooking

8

The story of ActiFry What professionals say

Golden Rules for Healthy Eating

14

Eat... and enjoy! The 7 food groups Nutrition table Vary your oils Potatoes: delicious and well balanced

Balance is Key

22

Week 1: balanced meals Week 2: balanced meals

Potatoes Around the World 28 A Northern European Circuit 42 Under the Sun of Southern Europe 72 Trip Through Eastern Europe 96 Quick Tour of the Emirates and Turkey 114 On the Indian Ocean 128 Around North America 140 Cooking Times Recipe Index Ingredient Index

Tefal: Nutritious & Innovating for your health Nutrition is, of course, about eating a varied and well-balanced diet. But it is not only that, because nutrition is more than the sum of ingredients. How you cook plays a key role in how nutritional value and organoleptic qualities (taste, texture, etc.) are transformed. And because not all kitchen equipment is the same, TEFAL has developed a product line dedicated to ENJOYING NUTRITION MORE: these ingenious appliances preserve nutritional integrity and bring out the real taste of ingredients.

Providing unique solutions invests in research to create equipment that has unique nutritional performance, supported by scientific studies.

Sharing information has always been a special food partner helping you prepare your meals quickly, practically andeasily.

Day after day, TEFAL's Nutritious & Delicious range help you share culinary pleasure and a balanced diet by: • enhancing and preserving the qualities of natural ingredients that are essential to your diet; • limiting the use of fat; • promoting a return to forgotten tastes and ingredients; • limiting time spent on preparing meals.

Delicious Cooking

TEFAL: NUTRITIOUS & DELICIOUS COOKING

08 | 09

The story of ActiFry by Groupe SEB The Groupe SEB (Société d'Emboutissage de Bourgogne) has 150 years of history based on constantly innovating and conquering new markets. SEB's goal is to make life easier for people around the world, providing them with products and new solutions that bring joy and well being. This mix of inventiveness, ambition and persistence, along with the attention we pay to consumers, has made our group world leader in small household appliances. Our company headquarters have been located in Burgundy, France, since we were founded, and we have always been inspired by this famous region's historical values, with its recognized gastronomy and unique cultural heritage strongly influenced by the lifestyle of its inhabitants. So, it comes as no surprise that this region is the birthplace of a revolutionary way of cooking!

Today, in addition to simplifying your daily life, we also provide you with delicious culinary moments and many other agreeable experiences, thanks to products that are perfectly adapted to healthy, flavourful cooking.

ActiFry Burgundy style The idea of making homemade chips with very little oil arose a long time ago, and we were able to approach the question from another angle through our research work with French universities that focused on the cooking process. This new knowledge led us to understand the precise role oil plays in cook ing and the exac t parameters needed to get a crispy outside and a soft inside. Once we developed and mastered this process, we needed to transpose it in a household appliance. It took no fewer than five generations of prototypes and mul t ipl e organoleptic tests to come up with the sought-after quality and results.

Our research and studies led to four different patents concerning this revolutionary procedure. There were more than ten years of research between the initial idea and the first production series in January 2007. Now, as a result of this teamwork, ActiFry is produced by the thousands every day, in France, in the heart of Burgundy.

ActiFry Revolutionary ActiFry ActiFry makes 1 kg (2¼ lb) of real homemade chips, crispy on the outside and soft inside, with only one spoonful of oil! That is less than 3% fat with chips that taste just like those our grandmothers made. WithActiFry, we can use quality oils that are good for us, so we can vary dishes and flavours. It is part of our Nutritious & Delicious range that combines the latest technology with SEB know-how for delicious healthy eating.

Universal ActiFry ActiFry has travelled a lot and people just keep talking about it. Its talent as an international "cook" is without contest, and its trips to various countries always please eaters' taste buds. It is no surprise that more than a million families throughout the world have adopted it. It is also because health is a key concern for everyone that ActiFry appeals to knowledgeable consumers in a number of countries.

ActiFry is, in fact, a great success nutritionally: ActiFry can make 1 kg (2¼ lb) of golden, crispy chips with only a single spoonful of oil, and it can adapt to the culinary culture of every country it visits. Great chefs in Italy, France, Germany, Turkey, Eastern Europe, Australia, Canada, Russia and many other countries are using it without difficulty to combine healthy eating with pleasure in local gourmet recipes.

ActiFry and You And all of this is only the beginning. ActiFry hopes you will tell us about your recipes. Your talent in cooking can accompany ActiFry on itsjourneys, so do not hesitate to visit the Nutritious & Delicious site to add your recipes.

ActiFry and the Media ActiFry was born in France, in the city of Is-sur-Tille. Today, not only customers, but also journalists from around the world visit its birthplace. They want to understand what magic potion gave rise to such innovation. ActiFry even has paparazzi shooting it non-stop when at consumer demonstrations and tastings around the world.

www.nutritious-and-delicious.com


10 | 11

What

professionals say

TURKEY Professor Osman Müftüoglu, endocrinologist

It is essential to recognize good carbohydrates, good protein, and good fat, to not intake more energy than you need, and to turn to foods that are rich in antioxidants, vitamins, minerals and fibre. Basically, "eating" is amagic word that means more than simply feeding yourself, but also choosing a lifestyle that influences your life negatively or positively.

RUSSIA

REPUBLIC OF SLOVAKIA Doctor Peter Minarik, gastroenterologist

The choice is clear: if we want to respect the rules of healthy eating, it is not enough to only focus on appropriate food choices, but how you prepare a meal is also important. With ActiFry, your favourite dishes become healthy and delicious. This new appliance should be found in every modern kitchen and is sure to please people who defend healthy eating. ActiFry is a muchawaited product on our gastronomic and culinary market.

Doctor Trifonova, nutritionist

In modern Russia, healthy eating corresponds to quality cooking that preserves food flavours and reduces cooking time. The Nutritious & Delicious product line is an absolute reference in the area. As a specialised user, I can confirm that it meets not only the standards set by dieticians, but also those standards Russians are looking for in household appliances, making it possible to cook delicious, high quality food. This combination responds precisely to the main principles of dietetic doctrine, which concerns not only the science of nutrition, but also the lifestyle to adopt.

AUSTRALIA Doctor Trent Watson, certified dietician

ActiFry represents a fantastic opportunity to cook with less fat, which allows people who work to prepare a large number of favourite family dishes quickly and easily. ActiFry offers a really low-fat alternative to frying. With it, you can associate high quality ingredients with a small quantity of oil to quickly prepare flavourful and healthy meals, which is a good way for working families to stay healthy.

FRANCE Doctor Christian Recchia, physician, nutritionist

Eating is, above all, a social act of sharing, a moment of pleasure we constantly renew, but it is also an important moment of well being and health. Eating well is a good way to grow up better and to age better. ActiFry's features make it possible to eat chips and potatoes with low quantities of fat, which helps fight obesity and cardiovascular diseases. ActiFry also offers the possibility of cooking other foods well: vegetables, meat, fish, and fruit. This cookbook is an exciting concentration of flavourful, varied dishes cooked in a revolutionary appliance. The combinations were judiciously chosen to give you a maximum of satisfaction both taste-wise and nutrition-wise. All the recipes were carefully developed to take into account the nutritional properties of each ingredient, and their inclusion in a balanced menu.


12 | 13

Golden

Rules for Healthy Eating

Eat... and enjoy!

The 7 food groups A balanced diet is built around seven food groups with the following benefits:

1 Enjoy what you eat; set aside the ideas of

7 Use at least three different kinds of oils:

2

8

3 4 5 6

restrictions and diets. Take time to eat, calmly, sitting down, and wait a few seconds between each mouthful. Remember to drink all day long, without waiting to feel thirsty. Do not forget that water is the only absolutely essential beverage your body needs. Every day, make sure you eat a bowl of green vegetables (cooked and/or raw) and one or two seasonal fruits. Eat two bowls of cooked pulses a week. Eat bread at every meal (around 200 g/7 oz a day) and grains (pasta, rice, semolina, etc.) three times a week.

9

olive, walnut, soy, etc. Daily dose: 2 to 3 spoonfuls. Eat one or two portions of meat, fish, or eggs every day, using the following guide: • Eat less in quantity than the accompanying vegetables and/or starches • Eat fish at least twice a week, remembering to eat oily fish • Eggs are an excellent source of protein. Eat at least three milk products a day (milk, yoghurt and cheese). 125 ml/4 ¼ fl oz/½ cup milk = 1 yoghurt = 150 g/5 ¼ oz fresh cheese = 30 to 40 g/1 to 1 ½ oz matured cheese

Meat, fish, eggs

Bread, grains, starches, pulses

Fruit and vegetables

Animal Slowly Fibre for proteins to assimilated digestion, build a strong carbohydrates vitamins, body and (but also plant minerals and restore protein and trace elements yourself (but fibre).des fibres to regulate also fatty acids).. pour le transit, and protect des vitamines, the body.

Dairy products

Fat

Beverages

Sweet treats

Calcium to grow and maintain your bone structure (but also protein).

Unsaturated fatty acids and saturated fatty acids for energy.

Water is the only really essential beverage.

To be eaten for enjoyment, but with moderation.

Varying your diet helps you stay fit.

GOLDEN RULES FOR HEALTHY EATING

14 | 15

Nutrition Nutriments

Foods

table Benefits

Energy (Cal or kj)

Measure of daily energy needs.

Protein

Renews tissues and cells.

Fat Carbohydrates

Responsible for proper cell function (fatty acids). Fuels the body, essential for brain function, the muscles, etc.

Magnesium

Pulses, whole grains, dried fruit, fresh figs, plums, kiwi, passion fruit, raspberries, blackberries, red currants, grapes, guava, oranges, celeriac (celery root), cabbage, fennel, broccoli, spinach, endives. Cheese, yogurt, soft cheese, fromage frais, fresh cheese, cottage cheese Offal, meat, oysters, eggs, pulses (lentils, red beans, chickpeas, etc.), dried fruit, oilseeds and nuts (almonds, walnuts, etc.) Dried fruit and nuts, whole grains, pulses, chocolate

Iodine

Fish, crustaceans, shellfish

Vitamin A

Vitamin D

Carrots, spinach, watercress, mangoes, apricots, cream, butter, egg yolk Vegetables (spinach, peppers, fennel, cabbage) and fruit (black currants, citrus fruit, kiwi, strawberries, etc.) Fish liver, oily fish, offal, egg yolk, whole milk, cheese

Vitamin E

Oils, dried fruits and nuts

Fibre Calcium Iron

Vitamin C

Vitamin K B vitamins

Vegetables (red cabbage, spinach, green salad leaves), liver, meat Pulses, green vegetables, carrots, fish, meat, whole grains, whole grain bread, egg yolk.

Regulates digestion, slows absorption of cholesterol and carbohydrates. Good for the bones and teeth, muscle contraction and preventing osteoporosis. Essential for red blood cell formation Contributes to the immune system, growth and a balanced nervous system Needed to make thyroid hormones. Impacts the skin, hair and brain function Antioxidant: influences growth, eyesight and the skin. Helps healing. Antioxidant: influences growth, eyesight and the skin. Helps healing. Essential for skeletal development and helps assimilate calcium. Antioxidant: protects the cell membranes, fights the ageing process. Good for blood circulation. Helps blood coagulation. Helps maintain the skin and hair. Acts on the nervous system and muscles. Has a general impact on tissues and organs, and is needed for red blood cell formation.


16 | 17

Vary your oils There are four major fami l ies of vegetable oi l s and fat s : saturated oils, oleic oils, linoleic oils, and linolenic oils. Vegetable oils are made up of varying propor t ions of fat ty acids. These fatty acids can be saturated, monounsaturated or polyunsaturated. An oil's fatty acid composition determines what it looks like, how it responds to cold and heat, its nutritional value and the impact is has on the body. Fatty acids can also be produced by our body from glucose. Monounsaturated fatty acids contribute to the formation of the mye l in sheath that surrounds nerves and play a role in regulating the metabo-

Polyunsaturated oils The human body cannot produce polyunsaturated fatty acids found in these oils. Linoleic acid and alpha linolenic acid are both polyunsaturated fatty acids that need to come from food sources, and they are called "essential" for this reason.

lism of lipids and cholesterol. They fight high choles terol and reduce levels of LDL ( the type of cholesterol that lines arteries) and increase levels of HDL (the type of cholesterol that recuperates and eliminates excess cholesterol). They protect the cardiovas cular sys tem, cerebral tissue and the nervous system.

Leading the linoleic acid family

Average fatty acid content in certain fats

Omega 6 Linoleic acid decreased overall cholesterol levels, lowering both LDL and HDL cholesterol. It is essential for the formation of the skin's impermeable barrier and is part of several hormones. It can be found in sunflower oil, corn oil and grape seed oil.

0%

10 % 20 % 30 % 40 % 50 % 60 % 70 % 80 % 90 % 100 %

butter lard duck palm peanut high-oleic sunflower olive soya walnut sunflower grape seed

Leading the alpha linolenic acid family

saturated fatty acids monounsaturated fatty acids

Omega 6 fatty acid Omega 3 fatty acid

Omega 3 High-oleic monunsaturated oils These are oils that generally contain more than 50% oleic acid. Monounsaturated fatty acids are particularly present in olive oil, sunflower oil, hazelnut oil, almond oil, pistachio oil and pecan oil.

This acid reduces triglycerides in the blood and contributes to fluidifying the blood. It is found in linseed oil, soya oil, walnut oil and lupin oil.

Beware of saturated oil! These oils have more than 40% saturated fatty acids in all. The more a fat is saturated the more it tends to harden at room temperature: coconut oil, palm oil, shea butter, and animal fats, for example, have high levels of saturated fatty acids.

Saturated fatty acids resist well to heat. However, the body has a hard time assimilating them, and as a result, they increase bad cholesterol levels. Therefore, because they can be harmful to our health, we should limit our consumption of these fats, without eliminating them totally from our diets.


18 | 19

Potatoes: delicious and well balanced Potatoes are very popular, yet suffer from numerous prejudices and are often accused of causing weight gain. However, they are a food product that is qualitatively interesting nutritionally. They can contribute to a balanced diet by providing elements that tend to be missing in today's diets, including vitamins, magnesium, iron and complex sugars. Potatoes have practically no fat (0.1%) and little protein (2%). They are made up of 80% water and 16% starch, a carbohydrate our body assimilates slowly. Potatoes are an excellent source of energy and contain a good quantity of fibres. Peeled potatoes may have only a small quantity of fibres (1.5 g/100 g on average), yet this quantity is not negligible, considering that 300 g/10 ½ oz or potatoes provide 20% of the recommended daily allowance. These fibres help digestion and are particularly non-irritating.

Potatoes not only contain most trace elements, they also provide significant quantities of: • potassium, which is essential for muscle contraction and for the heart muscle; • magnesium, which plays a major role in maintaining the nervous sys tem, wi th 300 g/10 ½ oz covering an adult's daily needs; • iron, which plays a vital role in blood formation. The vitamin C found in potatoes makes it easier to assimilate iron (0.3 to 0.9 mg/100 g).

Potatoes have multiple qualities that make them a food for everyone at every age.

How do potatoes compare to other foods?

How should I store potatoes? fewer calories

The best places to keep potatoes are in a good cellar or a cool, dark place (between 6 and 8°C/42 and 46°F).

than a cup of white rice

as much fibre as a cup of brown rice

fel r t of t : a K e eine inhalt be

more iron than a cup of spinach

What variety should I use? Generally speaking, we recommend using homemade chip varieties. If you use new potatoes, which are rich in water, we recommend you cook the chips a few minutes longer. Frozen chips are always precooked in oil, and do not need any added oil.

as much magnesium as 20 hazelnuts

two times more potassium

How should I cut the potatoes? How you cut the potatoes will influence how crispy they are. The finer the cut, the crispier they will be and vice versa, that is the thicker they are, the more they will be soft in the centre. Vary the cut according to your taste:

than a banana

How should I prepare potatoes for ActiFry? For best results, you need to make sure the potatoes do not stick to g e t h e r . To d o s o , w e recommend washing them well whole; then cutting them into chips and washiing them again until the water is clear. This way you remove a maximum of starch. Dry them thoroughly with a very absorbent tea towel. The chips should be perfectly dry before you put them in the ActiFry.

Thin : 8 x 8 mm Standard : 10 x 10 mm Thick : 13 x 13 mm

Potatoes vary in size, shape and flavour depending on variety, climate, and how they are grown. Each type of potato has its own characteristics in terms of season, production, size, colour, storage and culinary uses. Cooking results can vary depending on where the potatoes come from and the season.


20 | 21

Balance is Key The good news is you do not have to choose between a balanced diet and delicious food. There is a solution: ActiFry. This new, innovative appliance was designed by Tefal to decrease the quantity of fat needed to cook chips and your favourite dishes without denaturing the taste. It is a really useful tool!

Balanced menus for the week You do not build a balanced diet based on a single meal, but over a whole week! It is essential to vary your menus That is why this cookery book provides you with a number of original recipes spread out over two weeks of balanced menus. They are simple to make and, with ActiFry, respect the flavour and nutritional properties of the food.

Breakfast is a key moment in the day and important to your nutritional balance.

We suggest an ideally balanced breakfast based on four essential groups: a beverage, a dairy product, a grain product and fruit, eaten whole, as juice or stewed.

As a nutritionist, I see people fighting every day to eat less fat, less salt and less sugar to lose weight. I see people succeed for a period of time, more or less, and then give up. They break down and return to old habits that are bad for your health in the short or long term.

Whatever your preference, make sure that each of these four groups is included on your morning breakfast. It is important to select products carefully for their nutritional properties and flavours, so that this useful breakfast is the first delicious moment in your day!

Lunch and dinner should each provide 1/3 of your daily needs.

They include a starter, main dish (fish or meat with starch and vegetables), By building a good first meal of the cheese/dairy product and a piece of day, you not only replenish your body fruit. The secret varying your diet is in energy and nutrients after a long knowing that all about moderation. night of fasting, but you also ensure that you will have an effective morning without snacking and "cravings".

Nathalie HUTTER LARDEAU, nutritionnist

Because balance is easy when you have the right tools: ActiFry limits fat, multiplies fun ways of cooking meat, fish, vegetables and fruit, and give us a renewed understanding of the right portion size. Stressing, hard to keep diets are a thing of the past. You can only deprive yourself for so long. Husbands pull long faces, children frown, you get dsicouraged and everyone has enough. But balance is not about three weeks of strict dieting to fit into your swimsuit. Balance should be lasting if you want to prevent excess weight and related health problems.

What if, to change your habits you actually changed your cooking When you cook low-fat food every day, you are cooking for the future. It is appliance? essential for your health and your Tefal's Nutritious & Delicious product family's health. That is balance. range takes some of the effort for you: with the ActiFry fryer, you can make crispy golden homemade chips with only 1 single small spoonful of oil. This cookery book will prove it: you can easily cook a number of delicious dishes without fat. Then, all you need to do to eat a balanced diet is to vary the food you eat with menus we have carefully designed to meet your health needs. Savoury and sweet recipes that are easy to make andeasy to succeed...

BALANCE IS KEY

22 | 23

balanced meals

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Jump-start day!

Your choice

Lunch with the kids

Evening with friends

On the run!

Your choice

Family meal

Mix low-fat fromage frais, cereal and frozen berries

2 Swedish crispbreads and jam

Brioche

Coffee

Tea (milk)

Ceylon tea

Grapefruit juice

Multi-fruit 100% juice

Freshly squeezed grapefruit juice. Green tea Whole-wheat bread/jam

Pancake Seasonal fruit

Maple syrup

Coffee

Glass of milk

Bowl of cereal with milk

Freshly squeezed orange juice

A piece of cheese

Turkish saksuka salad (p. 117)

Lunch

* Each recipe states the nutritonal information per serving in Cal (Calories). This is exactly the same figure as kcal (Kilocalories). For example, 216 Cal=216 kcal

Cod papillotes with green vegetables

Fromage blanc or cottage cheese Orange/cinnamon duo

Dinner

The recipes listed in green are detailed in this book.

Breakfast

Week 1:

Endives au jambon, béchamel Abricots du Valais flambés (p53)

Tabouleh Steak with shallots/broccoli Roasted pineapple and figs with honey(p138)

Mushrooms quiche

Fresh fruit

Spicy rabbit (p. 83) Light ham and pea risotto (p. 84)

Chicken wings Stewed fruit Yoghurt

Soft-boiled egg with bread soldiers

Mushroom and chestnut soup

Cabbage salad

Fromage blanc or cottage cheese with honey

Rhubarb and pistachio yoghurt cake (p. 48)

Glazed carrot and steamed potatoes Greek-style yogurt Fresh fruit

Seasonal fruit salad

Salad

Freshly squeezed juice Jasmine tea Yoghurt

Grated carrots Real homemade chips (p. 29)

Fresh French bread with butter and jam

Fresh fruit

ActiFried scrambled tortilla (p. 80) Ice cream with fruit sauce

Small plate of mixed salad (raw vegetables and cubes of cheese) Quinoa Anglerfish cheeks with vanilla (p.44) Seasonal fruit crumble

Shellfish and scallop shell Turkey with pumpkin and nutmeg (p. 152) Moist white chocolate cake with caramel centre Skewer of fresh fruit

Vietnamese spring rolls

Pumpkin soup

Fried rice (p.134)

Cheese platter

Yoghurt

Salad

Pineapple

Fruit salad

BALANCE IS KEY

24 | 25

balanced meals

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Rebalancing day

Your choice

Dinner with friends

Your choice

Energy breakfast!

Party night

Pleasure and cuisine day

Coffee Grapefruit Mixed grain bread and butter

Heart of palm salad

Lunch

* Each recipe states the nutritonal information per serving in Cal (Calories). This is exactly the same figure as kcal (Kilocalories). For example, 216 Cal=216 kcal

Green beans with fresh sage, pears and peanuts (p. 65) Hake fillet Yoghurt and fresh fruit juice

Seasonal fruit

Soupe de pois cassés aux saucisses Panacotta aux fruits frais

Muesli and milk

Melba toast/butter Indian tea

Fresh fruit

Jam Corn flakes with milk Yoghurt

Algarve-style squid (p. 76) Rice and Provencestyle tomatoes

Tex-Mex chips (p30) Wholemeal bread Milk and fruit custard

Wholemeal bread and jam Hot chocolate

Danish pastry

Coffee

Coffee

Fruit salad

Freshly squeezed juice

Soft-boiled egg and multi-grain bread soldiers

Carrot juice

Raw vegetable salad with cheese cubes Veal blanquette Fresh pasta and peas

Fromage blanc (or low-fat fromage frais) and fruit sauce

Homemade pound cake

Citrus salad

Fruit juice

Tomato, avocado and tuna salad

Dîner

The recipes listed in green are detailed in this book.

Breakfast

Week 2:

Cinnamon apples (p. 111)

Spicy chicken drumsticks and fennel salad (p. 105) Rice pudding

Leeks and vinaigrette New potatoes with garlic, tomatoes and shrimp (p. 36)

Celery ActiFried Kebab (p118) Aubergine purée with steamed potatoes

Pieces of cheese and bread

Semolina pudding

Vanilla cream

Orange

Salmon spinach lasagne Lamb's lettuce salad Stewed fruit with ice wine (p. 147)

Potato, carrot and leek soup Mediterranean vegetable tomato sauce (p. 91)) Sweet and savoury crêpe party

Tomato salad Mozzarella Salmon steaks Vegetable julienne Cherry beer cherries (p. 62)

Peppers and vinaigrette Seafood fritto-misto with cocktail sauce (p.108) Baked potatoes and grilled aubergines Milkshake

Stuffed pork medallions, vegetable skewer with rosemary and cabbage-carrot salad (p. 57) Vanila crème brûlée

Avocado and smoked salmon cup of taste Courgette lasagne Pineapple carpaccio

BALANCE IS KEY

26 | 27

Nutritional information per serving With 1 spoonful of oil to be health conscious

216,8 Cal

[ Protein: 5 g ~ Fat: 3,6 g ~ Carbohydrates: 42,3 g ] With 2 spoonfuls of oil to be even tastier

256,5 Cal

[ Protein: 5 g ~ Fat: 6,9 g ~ Carbohydrates: 42,3 g ]

Nutritious POTATOES ON A REGULAR BASIS Potatoes lend themselves to so many different preparations that they can fit very regularly into your menus and you never get tired of them. When it comes to chips, the problem is having them repeatedly day after day, so vary the way you cook potatoes. Balance and common sense are key.

Real Homemade Chips

POTATOES AROUND THE WORLD

SERVES 4 • PREPARATION 15 MIN • COOKING 40-45 MIN 1 1

kg/2 lbs 4 oz peeled, washed potatoes

1

Cut the potatoes into chips the size of your choice: 8 x 8 mm, 10 x 10 mm or 13 x 13 mm. Wash the cut chips well, drain and dry carefully.

2

Put the chips in the ActiFry pan. Pour the oil evenly over the chips.

3

Cook for 40-45 minutes depending on the thickness of the chips.

Oil Salt


28 | 29

THE ISLANDS

MEXICO

Tex-Mex Chips SERVES 4 • PREPARATION 15 min • COOKING 40 min 1

kg/2 lb 4 oz peeled, washed potatoes

1

Oil

1

Tex-Mex powder (available in most supermarkets)

1

Tabasco

1

Cut the potatoes into chips measuring 1 cm in thickness. Wash the cut chips well, drain and dry carefully.

2

Mix the Tex-Mex powder with the oil. Put the chips in the ActiFry pan. Pour the oil and Tex-mex mixture evenly over the chips. Cook for 30 minutes.

3

Open the ActiFry. Add salt. Pour the Tabasco over the chips. Continue cooking for 10 minutes.

Tip

If you cannot buy Tex-Mex powder, use Fajitas spice mix instead and omit the Tabasco.

Coconut-flavoured

Chips

SERVES 4 • PREPARATION 15 min • COOKING 40-45 min 1

kg/2 lbs 4 oz peeled, washed potatoes

1

Oil

1

grape seed oil

2

dessciated coconut

1

Cut the potatoes into chips measuring 1 cm in thickness. Wash the cut chips well, drain and dry carefully

2

Mix the oil, the grape seed oil and the dessciated coconut.

3

Put the chips in the ActiFry pan. Pour the oil mixture evenly over the chips. Cook for 40-45 minutes.

LA POMME DE TERRE À TRAVERS LE MONDE

30 | 31

Nutritional information per serving [ Protein: 4.6 g ~ Fat: 8.1 g ~ Carbohydrates: 31.4 g ] NETHERLANDS

Nutritious A GOOD SOURCE This potato recipe contains mainly complex carbohydrates. To control your fat intake, limit the amount of sauce you eat.

Potato Wedges and Cocktail Sauce SERVES 6 • PREPARATION 10 min • COOKING 40 min

800

g/1 lb 12 oz washed potatoes

1

onion, diced

1

red pepper, diced

1

clove garlic, peeled

1

Cut the potatoes into wedges with the skin on. Cut each potato into two and then into 4 or 8 wedges depending on the size. Wash well and dry with a clean tea towel.

2

Cook the potato wedges with a spoonful of oil of your choice for 20 minutes. Add the onion and bell pepper. Cook for 10 minutes.

3

Cut the garlic into thin slices and chop the basil. Add both to the potatoes. Cook for another 10 minutes. Sprinkle with finely chopped chives just before serving with cocktail sauce.

4

The sauce is easy to make: mix together the yoghurt, mayonnaise, ketchup and paprika.

chives fresh chives, finely chopped 1

oil 100

ml/31/2 fl oz low-fat plain yoghurt

100

ml/31/2 fl oz low-fat mayonnaise

50

ml/2 fl oz/3 tablespoons tomato ketchup pinch paprika

Alternative serving suggestion (shown in photograph): Cut the potatoes into pieces instead of wedges and omit the sauce."


215 Cal

32 | 33

Nutritious

360 Cal

ENERGY BOOST! Potatoes give you energy because of their carbohydrate content that comes in the form of starches that are slowly assimilated by the body.

Nutritional information per serving FRANCE

[ Protein: 35.4 g ~ Fat: 10.9 g ~ Carbohydrates: 30.1 g ]

Sarladaise Potatoes SERVES 4 • PREPARATION 15 min • COOKING 32 min 800 40

g/1 lb 12 oz peeled, washed potatoes

1

Cut the potatoes into slices 3 to 4 mm thick. Wash and dry well.

g/1 heaped tablespoon duck or goose fat

2

Melt the duck or goose fat for 1 to 2 minutes in the ActiFry pan. Add the potato slices and cook for 30 minutes.

3

cloves garlic, peeled

1

bunch flat-leaf parsley salt, pepper

3

Nutritious

Stem the parsley and finely chop. Finely chop the garlic. A few minutes before the potatoes are finished cooking, season with salt and pepper and sprinkle with chopped garlic and parsley.

You can also add basil or thyme to this dish. Stéphanie Biteau

BODY FUEL! The potatoes in this recipe bring complex carbohydrates to your diet, which constitute one of your body's main sources of fuel.

227 Cal

Nutritional information per serving [ Protein: 5.4 g ~ Fat: 10.1 g ~ Carbohydrates: 29.6 g ]

RUSSIA

Potatoes with Mushrooms SERVES 4 • PREPARATION 5 min • COOKING 22 min

1

600


1

Cut the potatoes into cubes. Wash and rinse well. Cut the mushrooms into quarters.

150

g mushrooms

150

g/5 1/4 oz onions, finely chopped

2

150

ml/5 fl oz low-fat cream

Heat the oil in the ActiFry pan and cook the onions for 2 minutes. When the onions start to become transparent, add the potato cubes. Cook for 10 to 15 minutes, or until they are nearly cooked.

3

Add the mushroom quarters and cook for 2 minutes. Add the cream. Cook for another 2 to 3 minutes and season.

vegetable oil

You can use wild mushrooms instead of white mushrooms to make this recipe. You will have to adjust the cooking time.


34 | 35


New Potatoes

with Garlic, Tomatoes and Shrimp

SERVES 4 • PREPARATION 8 min • COOKING 35 min 800

4

peeled, seeded and chopped tomatoes

12

raw prawns, peeled

2

finely chopped parsley or fresh Provence herbs 2

1½

g/1 lb 12 oz small new potatoes, unpeeled (variety: Charlotte, for example)

288 Cal

1

Wash and dry the potatoes. Put them in the ActiFry pan. Separate the garlic cloves without removing the peel. Wash and dry them. Add them to the ActiFry. Pour a few drops of oil on the potatoes and the garlic. Cook for 20 minutes.

2

Add the tomatoes to the ActiFry and cook for an additional 10 minutes. Add the prawns and the spices. Cook for 5 minutes or the time needed to cook the prawns. Add the herbs and serve with a green salad.

Nutritious MORE VITAMINS AND MINERALS This recipe combines the benefits of new potatoes (vitamins, minerals and complex carbohydrates), prawns (good quality protein and little fat) and the beneficial effects of garlic to help blood circulation. New potatoes have more vitamin C than other potatoes, along with more minerals such as magnesium, which fights stress. You get more of these qualities when you do not peel the potatoes.

heads garlic (about 120 g/4 1/4 oz) olive oil salt and freshly ground pepper for seasoning

For more flavour, use leeks instead of tomatoes. Mushroom lovers can add mushrooms.


CZECH REPUBLIC

36 | 37

38 | 39

IDEAL FOR LUNCH! This recipe provides complex carbohydrates that will keep you from feeling hungry before your next meal. It goes perfectly with grilled meat or fish.

217 Cal Nutritional information per serving [ Protein: 3.2 g ~ Fat: 6.2 g ~ Carbohydrates: 37.1 g ]

USA

Peanut Bacon Chips SERVES 4 • PREPARATION 25 min • COOKING 40 min 800 1


1

peanut oil 80

g/3 oz salted peanuts

80

g/ 3 oz bacon puffs or smokey bacon crisps

Cut the potatoes into chips measuring 1 cm in thickness. Wash the cut chips well, drain and dry carefully.

Potatoes

with Garlic and Coriander SERVES 4 • PREPARATION 6 min • COOKING 35 min g/1 lb 12 oz peeled, washed potatoes

1

Cut the potatoes into cubes. Wash the cut potatoes well, drain and dry carefully.

2

fresh coriander leaves finely chopped

2

Mix the olive oil, coriander and fresh garlic in a ramekin or small bowl and set aside.

3

Place the potato cubes into the ActiFry pan and pour the vegetable oil evenly over the potatoes. Cook for 35 minutes, then add the olive oil and cook for an additional 5 minutes.

4

Season to taste.

800

2

Put the chips in the ActiFry pan. Pour the oil evenly over the chips. Cook for 35 minutes.

¼

fresh garlic, finely chopped

3

Put the bacon puffs or crisps into a food processor. Process into a powder (the consistency of breadcrumbs. Finely chop the peanuts. Mix the peanuts and bacon powder.

1

olive oil

1

vegetable oil

4

After 35 minutes, open the ActiFry. Sprinkle the peanut and bacon mixture over the chips. Continue cooking for 5 minutes.

UNITED ARAB EMIRATES

salt


Nutritious

Nutritional information per serving [ Protein: 12.1 g ~ Fat: 14 g ~ Carbohydrates: 37.6 g ] CANADA

Nutritious GET YOUR CALCIUM! The complex carbohydrates found in potatoes give off energy little by little. This recipe also provides a good quantity of calcium.

Lower Fat

Poutine SERVES 4 • PREPARATION 15 min • COOKING 40 min

875

g/1 lb 14 oz washed floury potatoes

170

g/6 oz diced mozzarella

1 1½

Cut potatoes (without peeling them) into chips about 1 cm thick. Wash the cut chips well, drain and dry carefully.

2

Put the chips in the ActiFry pan. Pour half the oil over them evenly. Cook for 40 minutes, or until the chips are crispy, golden and well cooked inside. Season to taste.

3

Meanwhile, heat the rest of the oil in a small saucepan over medium heat. Add the flour and cook, mixing, for 1 minute, or until the flour browns lightly. Add the stock and the Worcestershire sauce, whisking. Bring to a boil and simmer, mixing regularly, for 5 minutes or until the sauce has thickened. Season to taste.

4

Divide the chips onto 4 plates. Sprinkle each with equal amounts of cheese. Cover with the hot sauce to melt the cheese.

flour (plain) 375

2

dash Worcestershire sauce

1

ml/12 1/2 fl oz beef stock vegetable oil salt pepper


320 Cal

40 | 41

With ActiFry, I can cook with a variety of different oils, because I only need one spoonful. What is my favourite oil? Grape seed oil is delicious. Françoise, 48 years old Midi-Pyrénées, France

Before ActiFry, I would never make chips in winter: it was too smelly! With ActiFry, I make chips whenever I want to and it is easy. I can make everyone happy, no matter what the season. I have high cholesterol and have to follow a strict diet. I bought ActiFry to vary my diet and respect my doctor's instructions. Now, I no longer feel guilty for my health and I eat a varied diet thanks to ActiFry. Renée, 56 years old Berne, Switzerland

Let us begin our travels in France, a country with multiple regional culinary traditions, a country of culinary creation and trends. Then we will visit our friends in Switzerland and Belgium, countries divided into multiple languages, which offer primarily local specialities made with seasonal regional ingredients. Germans like gastronomy, but they love cooking that is full of taste, with an eye to fashions and trends of the moment. British and Dutch cuisines have their traditional side, yet they have absorbed

FRANCE

A Northern European Circuit

SWITZERLAND GERMANY BELGIUM NETHERLANDS ENGLAND

Greta, 27 years old Lower Austria, Austria

cultural influences from immigrants to make dishes that have become real national favourites.

170 Cal


Nutritious

FRANCE

Angler-fish Cheek Stew with Vanilla

SERVES 4 • PREPARATION 30 min • COOKING 40 min 12 400

angler-fish cheeks

vanilla pod

2

celery sticks (170 g/6 oz) ml/ 7 fl oz fish stock or fumet

1

carrot (large or two small - 300 g/10 1/2 oz)

1

organically grown lemon

3

cloves garlic, peeled

300

Put the small onions, unpeeled, into the ActiFry pan and heat for 1 minute, then set aside in a bowl of cold water. Cool and peel. Peel the mushrooms, carrots and celery sticks. Chop them finely. Grate the lemon zest and coat the angler-fish in lemon zest; set aside. Cut the lemon into wedges. Cook the small onions again for 15 minutes and set them aside.

2

Add the celery and carrots, with the fish stock. Season and cook for 15 minutes, adding a little water if the mixture becomes too dry.

3

Add the garlic cloves, mushrooms and small onions, along with the vanilla pod, cut into 4 lengthwise. Make sure there is enough sauce left in the pan, or add about a half of cup of hot water if necessary. Cook for 5 minutes. Taste. Add more seasoning if needed.

4

Top with the angler-fish cheeks you have "breaded" with lemon zest. Cook for another 5 to 7 minutes. Serve this delicious stew in a pretty dish, topped with lemon wedges. Remove the vanilla pod before serving.

g/14 oz white mushrooms

1 200

1

g small whole onions or shallots If you cannot buy angler-fish, use monkfish fillets instead.

GET YOUR PROTEIN! Angler-fish is a lean, firm fish. This recipe offers both a good source of protein for muscle function and a good amount of fibre to make you feel full.

A NORTHERN EUROPEAN CIRCUIT

Nutritional information per serving

44 | 45

Nutritional information per serving [ Protein: 17 g ~ Fat: 13.2 g ~ Carbohydrates: 4 g ]

Nutritious

FRANCE

MUSHROOMS This is a good way to rediscover mushrooms, a singular vegetable that is a fine source of protein, vitamins and minerals with a woody taste all its own.

Mushroom Tarragon

Chicken


boneless chicken breasts,

1

Heat the ActiFry and add the seasoned chicken pieces. Cook for about 3 minutes, then add the shallots, and mushrooms. Season. Cook for another 7 minutes.

2

Add the chicken stock mixed with the corn flour and the cream. Cook for another 2 to 3 minutes and add the chopped tarragon. Serve.

125 g/9 oz, skinned and diced 125

g/4 1/2 oz sliced mushrooms

300

ml10 fl oz chicken stock

½

corn flour (cornstarch) 100

1 Cooking and sharing are values that bring pleasure to both your body and your heart. Stéphanie Biteau

Watch the seasoning: tarragon adds salt to your dish. Do not salt too much at first, and then correct the seasoning just before serving. Stéphanie Biteau

ml/3 1/2 fl oz low-fat cream

1

sprig fresh tarragon finely chopped

50

g/1 3/4 oz shallot, sliced thinly Oil salt, pepper


210 kcal

46 | 47

188 Cal

[ Protein: 7.6 g ~ Fat: 6.1 g ~ Carbohydrates: 24 g ]

Nutritious

FRANCE

Rhubarb and Pistachio

Yoghurt Cake

SERVES 6 • PREPARATION 20 min • CHILLING 4 hr • COOKING 17 min 100 1 1+4 125 1

g/3 1/2 oz sugar kg/2 lbs 4 oz rhubarb (fresh or frozen) g powdered agar-agar (organic stores) g/4 1/2 oz shortbread biscuits

1

Wash the rhubarb stems. Remove the fibres and slice to about 1 cm in thickness.

2

Place the rhubarb and sugar in the ActiFry pan. Cook for about 15 minutes, until the rhubarb is stewed. Sprinkle with agar-agar and cook for another 2 minutes. Set aside.

3

Crumble the shortbread in a bowl. Add the puffed rice and the chopped pistachios. Add 2 or 3 tablespoons of warm water and form into a dough-like consistency. To make the yoghurt cream, bring the milk to a boil. Add the remaining agar-agar to the milk and mix well. Add the yoghurt.

4

Line the bottom of a small removable mould or individual ramekins with the crust dough and pat down. Add a layer of stewed rhubarb. Top with the yoghurt cream and chill for 4 hours. To serve, place a few drops of pistachio butter onto the top and make a design with the tip of a knife.

chopped pistachios 20

3

g/3/4 oz/1 tablespoon puffed rice breakfast cereal warm water

200

ml/7 fl oz semi skimmed milk

4

plain low-fat yoghurts

1

small pinch pistachio butter (optional)

Alternatively, top with a few extra chopped pisatchios. The photograph shows the recipe made with green rhubarb but red rhubarb can be used instead.

FULL OF VITAMINS! Rhubarb is both rich in calories and fibre, which is for good digestion, and it contains vitamin C for vitality. Using milk and plain yoghurt also makes this dessert a good source of calcium.



48 | 49

332 Cal


Nutritious

SWITZERLAND

Saffron

Risotto


g/1 oz smoked bacon, diced or lardons

30

g/1 oz cooked ham diced

200 1

g/7 oz sliced veal fillet g/3 1/2 oz fresh tomatoes, peeled

400

ml/ 14 fl oz low-fat chicken stock

100

g 3 1/2 oz raw arborio risotto rice clove garlic, finely chopped thyme

50

Brown the diced bacon in its own fat for 5 minutes in the ActiFry. Remove them as soon as they begin to brown.

2

Cook the onions until soft in the bacon fat, then add the rice and cook for 2 minutes.

3

Add the tomatoes, cut into a small dice, and the garlic. Pour in the chicken stock and add the thyme and saffron. Mix and cook for 15 minutes. Add another 100 ml/3 1/2 fl oz water if necessary.

4

When the rice begins to increase in volume, add the veal, ham and the bacon. Stir, adjust the seasoning and cook for about 10 additional minutes. Leave to stand for 3 minutes before serving.

pinch saffron

100

1

1

g/1 3/4 oz finely chopped onions salt, pepper

A BALANCED MEAL! Contrary to popular belief, this risotto is a balanced and complete meal with a controlled amount of fat. It provides both good protein for your muscles and complex carbohydrates so you feel full. It is ideal with a starter of raw vegetables or a salad, and with a piece of fruit to complete the meal.

The risotto should have a little liquid left, if necessary, add more liquid during the cooking process. To get a softer risotto, stir 2 or 3 times during the cooking process.



50 | 51


Nutritious

SWITZERLAND

L’ABRICOT GOURMAND ! Ce délicieux dessert est peu énergétique tout en étant gourmand.

Flambéed Valais

Apricots

SERVES 4 • PREPARATION 5 min • COOKING 5 min 6 to 8

plump fresh apricots, not too ripe

2

Valais apricot brandy

½

lemon juice 25

g/scant 1 oz/1 3/4 tablespoons butter

25

g/scant 1 oz/1 heaped tablespoon sugar

4

1

Cut the apricots in half, remove the stones, break them open and remove the nuts. Peel these nuts, dip them in boiling water and cut into small sticks.

2

Add the butter and sugar to the ActiFry pan. Add the water. Heat until you get a syrupy juice and then add the same amounts of lemon juice and apricot brandy.

3

Once the mixture is boiling, add the apricots, cut-side down. Cook for 2 to 3 minutes, then turn over.

tablespoons water

Tip Apricots can be replaced by other seasonal fruit, such as apples or pears, or any other fruit that holds up well to cooking.

Any type of good quality apricot brandy can be substituted for Swiss Valais region apricot brandy.


113 Cal

52 | 53

323 Cal


Nutritious

GERMANY

Wiener Schnitzel SERVES 4 • PREPARATION 10 min • COOKING 15 min 500

g/1 lb 2 oz veal escalopes

1

canola or rapeseed oil

4

fine dried breadcrumbs

3

flour (plain) 1

egg

1

Cut the veal escalopes into pieces weighing 20 to 30 g/about 1 oz each and pound them to flatten. Season with salt, pepper and lemon on both sides.

2 3

Chop the parsley finely and beat the eggs in a bowl.

4

Pour a half spoonful of oil into the ActiFry. Add a 200-g/7-oz portion of veal and a half spoonful of oil. Brown for about 15 minutes.

juice of 1/2 lemon chopped parsley salt, pepper

COMBINING PROTEINS! This is a perfect combination of good quality protein (veal) for your muscles, balanced fatty acids (canola and veal) for the cardiovascular system, and complex carbohydrates (flour, breadcrumbs) so you feel full. This recipe is served ideally with spinach or a green salad.

Dip the veal first into the flour, then into the beaten eggs and finally into the breadcrumbs, until well coated. Bread a second time and refrigerate for half an hour to set the coating.

Tip

The best canola oil comes from the Teutberg forest in Germany; it has a slight taste of butter. But it is hard to find.

Success in making a dish depends on how we use foods. Reinhard Üblacker

Wiener Schnitzel is breaded with flour, egg and breadcrumbs. You can buy breadcrumbs or make them yourself by crushing Melba toast or bread you have toasted in the oven until you get fine crumbs. Wiener Schnitzel is traditionally served with a slice of lemon.



54 | 55

360 Cal

Nutritional information per serving For the stuffed pork

[ Protein: 35.4 g ~ Fat: 10.9 g ~ Carbohydrates: 30.1 g ] FULL OF FIBRE! This menu provides a good quantity of fibre, thanks to the prunes, kohlrabi and rosemary. And fibres are often missing from our daily food intake, even though they make digestion easier. This recipe is rich in sage, with its diuretic properties, but also in iron and vitamin B12 from the pork, which prevents anaemia.

109 Cal

For the cabbage-carrot salad


GERMANY

Stuffed Pork Medallions, Rosemary Vegetable Skewer and Cabbage-Carrot Salad SERVES 4 • PREPARATION 10 min • COOKING 20 min

FOR THE PORK

Prunes should contain at leas 20% water to be properly moist. Good quality prunes are firm and their skins are a little thick. If they are too firm, boil them for a few minutes in apple or orange juice to soften them. When eaten in reasonable quantities, prunes help digestion. Reinhard Üblacker

2

FOR THE CABBAGE-CARROT SALAD

4

filets mignons de porc (env. 150 g chacun)

1

kohlrabi

1

carrot

1

courgette

1

tart apple

4

champignons

3

tablespoons

12

pruneaux (dénoyautés et non sulfurés)

10

feuilles de sauge

2

grandes branches de romarin

1

poivron jaune

1

oignon rouge d’huile de colza Sel, poivre

watercress 1

Wash the pork tenderloin under cold water and dry. Depending on the size of the tenderloin, cut them into two or three pieces. Cut open the tenderloins to form a thin escalope. Top the tenderloin with prunes, roll and tie with kitchen string.

2

Prepare a marinade with salt, pepper, chopped sage leaves and oil. Marinate the pork for a few hours and then cook for 20 minutes in ActiFry.

3

Meanwhile, peel the onion and cut into quarters. Seed the pepper and cut into large pieces. Cut the courgette into thick slices. Season the vegetables and poke them onto a rosemary sprig used like a skewer.

4 5

15 minutes before the cooking is finished, add the vegetable skewers.

tablespoon lemon juice

1

1

tablespoon double cream

1

teaspoon honey

100

g/3 1/2 fl oz plain yoghurt salt

Serve pork and vegetable skewers immediately with the cabbagecarrot salad. Meanwhile, prepare the salad by grating the kohlbrabi, carrot and apple or by slicing it into thin ribbons using a vegetable peeler. Mix the lemon juice, cream, honey, yoghurt and salt to make a dressing. Mix all ingredients together with the watercress.


Nutritious

56 | 57

354 Cal


Nutritious

BELGIUM

NO MORE CRAVINGS! Rice provides slowly absorbed complex carbohydrates that progressively give off their energy so that you no longer feel hungry and crave food between meals.

Risotto SERVES 2 • PREPARATION 40 min • COOKING 30 min 100 20

g/3/4 oz/1 tablespoon grated parmesan cheese

1

tomato, diced (optional)

2

1

Pour the rice into the ActiFry pan with half a spoonful of olive oil, a pince of salt and the onion. Cook for 2 minutes and add the white wine.

2

Leave the mixture to stand for 2 minutes, then add the chicken stock. After 10 minutes of cooking, let stand for another 10 minutes and then cook again for 10 minutes.

3

After 15 minutes of cooking, add 100 ml of stock if needed. Add the parmesan, a spoonful of olive oil and the tomato dice. Cook for another 10 minutes to get a delicious risotto. Set aside for 3 minutes before serving.

white wine 1 400

1½

g/ 3 1/2 oz/scant 1/2 cup raw risotto rice

sliced onion ml/14 fl oz low-salt chicken stock olive oil

Tip

You can substitute fresh goat cheese for the parmesan cheese.

Refinement and simplicity are key to cooking. Geert Van Der Bruggen

Add a small slice of cold smoked eel just before serving.



58 | 59




528 Cal BELGIUM

107 Cal BELGIUM

Pork Tenderloin

Nutritious A COMPLETE RECIPE! Here is a complete dish, rich in essential protein that contributes to muscle function, in complex carbohydrates so you feel full, and in vitamin B12, which helps fight anaemia. Ideally, eat this with red cabbage served with a mustard vinaigrette: the fibre will help digestion, and you will get a full day's recommended quantity of vitamin C for vitality and omega 3 to help the cardiovascular system.

with Ale

SERVES 4 PREPARATION 40 min COOKING 25 min

400 25 1 10 6

10 2 1

g/14 oz pork tenderloin cl/1 cup dark ale (such as Rodenbach) small piece fresh ginger finely chopped mushrooms medium size, firm potatoes thyme, bay leaves and rosemary chopped small white onions or shallots cloves garlic corn oil

1

Cut the meat into slices about 1 cm thick and marinate them in dark ale to which you have added chopped garlic, ginger and herbs for at least a few hours.

2

Wash the potatoes and cut them into wedges, lengthwise. Peel the small onions and cut in half. Pour 1 spoonful of corn oil in the ActiFry pan and cook the potatoes and small onions for 10 minutes.

½ 3

Red Cabbage

with Mustard Vinaigrette SERVES 4 • PREPARATION 10 min

1

In a bowl, mix the mustard, vinegar and honey. Progressively add the oil, whisking constantly like you would to make a mayonnaise, until you get an emulsified sauce.

2

Cut the red cabbage into thin slices and season with the vinaigrette.

red cabbage oil

3

Meanwhile, drain the pork, saving the marinade. Pat the meat dry with paper towels.

1

tablespoon white balsamic vinegar

4

Add the meat to the potatoes with the quartered mushrooms and brown for 5 minutes. Add the marinade and simmer for another 10 minutes.

1

tablespoon mustard

1

teaspoon honey

The longer you prepare your marinade in advance (ideally 24 hours ahead of time), the better the meat will be. Belgians prepare this recipe with strong dark ale, such as Rodenbach. Geert Van Der Bruggen



60 | 61

244 Cal


Nutritious

BELGIUM

THE PERFECT PLEASURE DESSERT! Choose dark cherries that are riches in vitamin C for vitality and vitamin A for your skin. The almonds provide interesting fatty acids for your cardiovascular system.

Cherry Beer

Cherries SERVES 4 • PREPARATION 25 min • COOKING 15 min 100

ml/3 1/2 fl oz cherry beer (Kriek)

1

Brown the flaked almonds for 10 minutes in the ActiFry and set aside to cool.

400 g

g/14 oz pitted cherries

2

Cook the cherry beer with the sugar, vanilla and ginger for 5 minutes.

3

Add the cherries and cook for 10 minutes. Add the zest and juice of 1 lemon and half the flaked almonds (use the rest for presentation).

1

teaspoon thinly sliced fresh ginger

1

vanilla pod

or 1

powdered vanilla 100

gl/3 1/2 oz flaked almonds zest and juice of 1 lemon

20

g/3/4 oz/ 1 tablespoon sugar

The cherries will have more flavour if you let them cool before serving. In Belgium, there is a very flavourful cherry beer called Kriek. Geert Van Der Bruggen



62 | 63


Nutritious

PAYS-BAS

AN ORIGINAL WAY TO ENJOY GREEN BEANS! This is a way to benefit from their numerous nutritional properties and enjoy new flavours: antioxidant vitamin A, vitamin C for vitality, and B9 for its contribution to the immune system, not to mention the digestive properties of sage.

Green Beans

with Fresh Sage, Pears and Peanuts SERVES 6 • PREPARATION 8 min • COOKING 20 min 600 2

g/1 lb 5 oz green beans pears, not too ripe, peeled and diced fresh sage, chopped

2

1 A passion for balanced cooking is the best culinary gift you can offer. Mathijs Vrieze

For more flavour, use leeks instead of tomatoes. Mushroom lovers can add mushrooms.

peanuts 100

ml/3 1/2 fl oz low-fat whipping cream

100

ml/3 1/2 fl oz vegetable stock oil

1 2

Cut the ends off the green beand cut them lengthwise. Pour a spoonful of oil in the ActiFry pan and cook the beans for about 10 minutes with the sage. Add the diced pear and the peanuts. Pour in the vegetable stock with the cream. Cook for another 10 minutes.


141 Cal

64 | 65

289 Cal


Nutritious

NETHERLANDS

Braised Fish

with Tomatoes and Fennel

FISH MENU! The mix of a lean fish (angler-fish) and an oily fish (salmon) balances the fatty acids in this recipe which is both generous and light, providing a good quantity of omega-3 fatty acids that protect the cardiovascular system, and a controlled quantity of fat in all.


g/1 lb 2 oz fish (a mixture of salmon and angler-fish)

¼

peeled cucumber

½

fennel cut into small dice

1

Cut the fish into a dice with a sharp knife, sprinkle with lemon juice and marinate while you dice the fennel and tomatoes. Cut the cucumber into half slices. Chop the chives and parsley.

2

Put the fish in the ActiFry, add a good quantity of pepper and sprinkle with salt. Add the cucumber, chives, fennel, tomatoes and the juice of the other lemon. Sprinkle with a spoonful of olive oil. Cook for 15 minutes.

3

Add the fish stock and the cream. Cook for another 15 minutes. Top with parsley for decoration.

chives 2

tomatoes

2

lemons chopped fresh parsley

1

50

ml/2fl oz fish stock or fumet

50

ml/2 fl oz low-fat whipping cream olive oil salt and freshly ground pepper

Tip

Monkfish fillets can be substituted for angler-fish.

You can add saffron to this braised fish dish, or spice it up with slices of raw ginger or fresh coriander leaves to give it an exotic taste. Mathijs Vrieze



66 | 67


Nutritious GOOD FAT! Poultry has "good fat", because it is mainly monounsaturated and polyunsaturated, which contribute to the cardiovascular system. In addition, pineapple has a large variety of minerals and vitamins.

ENGLAND

Pineapple chicken SERVES 4 • PREPARATION 15 min • COOKING 15 min

Making dishes from good quality ingredients is the essence of culinary enjoyment to offer to your family and friends. Glenis Noble

To intensify the flavours, use strong instead of mild curry powder, and increase the proportions to one ActiFry spoonful.

600

g/1 lb 5 oz boneless chicken breast cut into thin strips (1 cm by 3 cm)

250

g/9 oz canned pineapple pieces, drained

2

soy sauce

2

pineapple juice

1

cornflour (cornstarch)

½

ground ginger

½

mild curry powder

2

Oil 250

ml/9 fl oz water salt, pepper

1

In a bowl, mix the chicken strips with the a mixture of cornflour, salt and pepper to coat them. Put them in the ActiFry pan and pour in the oil. Cook for 5 minutes. Drain the pineapple and reserve the juice.

2

Stop the ActiFry, add the ginger, curry powder and pineapple and mix. Marinate for 5 minutes. Add the soy sauce and water. Add 1 tablespoon of cornflour mixed in with the pineapple juice. Add this to the ActiFry.

3

Cook for another 5 minutes or until the chicken is cooked and tender.

Tip

Serve with basmati rice (500 g/1 lb 2 oz)


288 Cal

68 | 69

351 Cal

[ Protein: 45 g ~ Fat: 10.6 g ~ Carbohydrates: 18.8 g ]

Nutritious

ENGLAND

Beef with Beans SERVES 4 • PREPARATION 10 min • COOKING 12 min 500

g/1 bl 2 oz lean steak

1

Trim the fat from the meat and cut into thin 1 cm strips. Add the oil and onion in the ActiFry pan and cook for 3 minutes. Add the meat and continue cooking for 5 minutes.

2

teaspoon thyme chopped

Add the tomatoes and their juice, the stock, the thyme and the beans and cook for 4 minutes. Season with black pepper to taste.

g/14 oz/1 can red kidney beans, washed and drained

If the tomatoes are too acidic, add a pinch of sugar to mellow the flavour.

olive oil

1 1

sliced medium onion

400

g/14 oz/1 can chopped tomatoes

200

ml/7 fl oz beef stock

¼ 410

FULL OF PROTEIN! This recipe is a perfect marriage of animal protein, with the beef, and plant protein, with the red beans. Protein is essential for our muscles to function properly. This dish also provides you with fibre for good digestion and lycopen, which is an antioxidant found in tomatoes.

salt, pepper

Serve with green beans or broccoli and melba toast. Glenis Noble



70 | 71

Italian cuisine, which has its epicentre somewhere between Tuscany and Emilia-Romagna, is characterized by a large variety of ingredients and great regional diversity. On the other side of the Mediterranean, Greek cuisine, which is traditional in Mediterranean countries, has recipes and techniques that differ between the islands and inland areas. Spanish cuisine is also has a Mediterranean diet, with gastronomic and cultural differences depending on the regions. The trip ends with Portuguese cuisine, one of the

Under the Sun of Southern Europe world's richest in terms of variety of ingredients-Vasco de Gama contributed to that-and its Moorish, Roman, African and Indian influences.

PORTUGAL SPAIN ITALY GREECE


Nutritious QUALITY MARRIAGE This recipe is rich in good quality protein, thanks to the marriage of pork and clams. The latter also provide iodine, which is good for the brain.

PORTUGAL

Alentejo-style

Pork

SERVES 4 • PREPARATION 15 min • COOKING 20 min 600 300 1 250

g/1 lb 5 oz pork tenderloin

Put the clams in water with a little flour until they open and expel any sand. Repeat this procedure until all the sand has been eliminated. Put the sliced onion in the ActiFry pan with a spoonful of olive oil and brown for 5 minutes.

2

Add the pork cut into cubes, 2 spoonfuls of olive oil, salt to taste, pepper and a little paprika. Pour the white wine over the meat and cook for 5 minutes.

3

Add the clams and cook for an additional 10 to 15 minutes.

g/10 1/2 oz clams medium onion ml/9 fl oz dry white wine paprika to taste

3

1

olive oil salt, pepper

Season the meat ahead of time and allow it to marinate for a few hours, or overnight, to give it more flavour.

Tip

Serve with chips made in the ActiFry.

UNDER THE SUN OF SOUTHERN EUROPE

386 Cal

74 | 75

170 Cal


Nutritious

PORTUGAL

THE BENEFITS OF SQUID! Squid are rich in protein and poor in fat. They are, in addition, an excellent source of iodine, which contributes to a healthy brain.

Algarve-style

Squid


g/1 lb 5 oz squid, cut into slices

½

green pepper

1

red chilli pepper

100 1

ml/3 1/2 fl oz dry white wine

1

Wash and trim the squid and season with salt. Peel the garlic and chop finely. Cut the green pepper and chilli into strips. Put the garlic, strips of green pepper, the chilli pepper and the olive oil in the ActiFry pan and cook for 10 minutes.

2

Add the squid and cook for 10 minutes. If you prefer to leave the squid whole, and increase the cooking time by 15 minutes or more.

3

Add the white wine, mix well and cook for another 5 minutes before serving with steamed potatoes.

olive oil 3

cloves garlic salt

This recipe is typical of Algarve, in the southern part of the country. You can serve this dish with chips made in the ActiFry, instead of steamed potatoes.



76 | 77


Nutritious SERVE AS A SIDE DISH This recipe goes well with roasted meat or fish. It is full of vegetables (2 of the 5 recommended daily portions), and therefore in fibre as well, but also in vitamins and minerals, which are preserved thanks to ActiFry cooking. To these beneifts, you can add a good supply of antioxidants found in the olive oil.

SPAIN

Mediterranean Vegetable

Stir-fry

SERVES 4 • PREPARATION 10 min • COOKING 25 min 1 150

Rosa Pertierra

2

You can vary Mediterranean herbs to taste, using thyme, savoury, sage, and others.

medium aubergine (eggplant)

1

red pepper

1

green pepper ml/3 1/2 fl oz dry white wine cloves garlic a few sprigs of parsley

2

1

Wash the vegetables. Cut the courgette and aubergine into slices without peeling them. Sprinkle with salt and pepper and set aside for about 15 minutes. Then cut them into cubes. Clean the mushrooms and slice. Cut the peppers into thin strips.

2

Put the aubergine, courgette, peppers and mushrooms in the ActiFry. Pour in the oil and cook for 15 minutes.

3

Crush the garlic and chop the parsley. Add them to the ActiFry with the white wine. Season. Cook for another 10 minutes. Serve as a starter.

g/5 1/4 oz white mushrooms

1

100 Your health depends on eating well and healthy cooking is essential.

courgette (zucchini), 200 g/7 oz

virgin olive oil salt, pepper


113 Cal

78 | 79

226 Cal

[ Protein: 12.4 g ~ Fat: 12.9 g ~ Carbohydrates:13.7 g ]

Nutritious

SPAIN

ActiFried Scrambled

Tortilla


g/2 oz Serrano cured ham

1

green pepper

4

eggs

3

medium size potatoes a few sprigs flat-leaf parsley

1

virgin olive oil salt

AN EASY-TO-MAKE COMPLETE DISH! Eggs have very interesting nutritional properties: they have very good quality protein needed for muscle function, along with vitamin A and E, and antioxidant zinc, not to mention vitamin D to fix calcium to the bones. Potatoes provide excellent complex carbohydrates to make you feel full. And to top it all off, ActiFry cooking considerably reduces the amount of fat used.

1

Peel the potatoes and cut into pieces. Put them in the ActiFry pan with the pepper, cut into strips, and pour in the oil. Cook for 20 minutes.

2

Add the diced ham and the eggs, then cook for another 2 minutes.

3

Put the tortilla into a serving dish. Decorate with a few sprigs of parsley.

If you cannot find Spanish Serrano ham, Bayonne ham or another cured ham will work as well. Rosa Pertierra



80 | 81


Nutritious Rabbit is particularly interesting nutritionally speaking: it has little fat, and contains iron and vitamin B12 to fight anaemia, as well as protein for the muscular system.

SPAIN

Spicy Rabbit SERVES 6 • PREPARATION 10 min • COOKING 35 min

1

rabbit, weighing 1.5 kg/3 lb 5 oz, cut into small pieces

1

Heat the oil in the ActiFry pan for 1 minute. Season the rabbit and add to the ActiFry. Cook for 5 minutes.

1

red pepper

1

green pepper

2

Wash the peppers and cut into thin strips. Add to the rabbit. Cook for an additional 15 minutes.

3

Add the white wine and continue the cooking for another 15 minutes. Decorate the dish with sprigs of parsley.

150 2 ½

ml/5 fl oz dry white wine cloves garlic onion a few sprigs flat-leaf parsley

1

You can replace the strips of pepper with a julienne of mushrooms, and the parsley with thyme. Rosa Pertierra

virgin olive oil salt and pepper


341 Cal

82 | 83

328 Cal


Nutritious

ITALY

Light Ham and Pea Risotto

A REALLY COMPLETE DISH! The rice's complex carbohydrates contribute to fullness, while the ham has protein for muscles and the parmesan is very rich in calcium for strong bones.

SERVES 2 • PREPARATION 10 min • COOKING 32 min

2

70

g/2 1/4 oz parmesan cheese

30

g/1 oz cooked ham, diced

100

g/3 1/2 oz cooked peas

100

g/3 1/2 oz/scant 1/2 cup raw risotto rice

400

ml/14 fl oz chicken stock

1 2

Put the oil in the ActiFry. Heat for about 3 minutes.

3

Pour in the stock and cook for about 15 minutes. Add another ½ cup (about 120 ml) of liquid if necessary and cook the risotto for another 10 minutes.

4

At the end of the cooking process, add the peas, a little oil, salt and parmesan. Serve.

Pour in the rice and brown for 2 minutes, then add the ham and cook for another 2 minutes.

virgin olive oil fine salt

In season, replace the peas by asparagus. You can also use white truffle oil instead of olive oil. Carlo Cracco



84 | 85


Nutritious

ITALY

DELICIOUS AND LOW IN FAT! With ActiFry, you can make delicious fried fish with very little fat. Serve this dish with vegetables and you fill your needs in protein and complex carbohydrates.

Crispy Whitebait

with Bread and Tomatoes SERVES 4 • PREPARATION 5 min • COOKING 8 min 360

g/12 1/3 oz fresh whitebait

1

Put a spoonful of extra virgin olive oil in the ActiFry. Heat for about 1 minute.

280

g/10 oz white bread

2

Cut the bread into cubes and add along with a garlic clove. Cook for 3 minutes until the bread is evenly browned.

3

Add the whitebait and cook for 4 minutes before salting. .

4

Finish up by adding the fresh herbs and the dried tomato, finely chopped. Serve with vegetables.

8 2

1

sun-dried tomatoes in oil basil leaves chopped

10

sprigs parsley chopped

5

sprigs chives chopped

1

clove garlic extra virgin olive oil fine salt

At the last minute, when the whitebait is on the plates, sprinkle with a little lemon juice to boost the fish flavours. Carlo Cracco


326 Cal

86 | 87

210 Cal


Nutritious

ITALY

Bolognaise Sauce SERVES 4 • PREPARATION 10 min • COOKING 35 min 400

g/14 oz minced beef (preferably with only 5% fat)

1

Put the extra virgin olive oil to heat in the ActiFry for 1 minute.

1

carrot, diced

2

1

stick celery, diced

Add the vegetables and the meat, and cook for about 10 minutes.

3

Blend the peeled tomatoes into a purée and then add to the meat and vegetables. Season with salt and cook for about 25 minutes.

4

Serve.

300 ½ 2

TYPICAL BOLOGNAISE SAUCE This recipe has been revisited to make it lighter and adapted to a low-fat diet. This sauce can be served with pasta, rice or polenta, and is rich in protein and vegetables, making for a full, nutritionally balanced meal that could end with a dairy product and a fruit.

g/10 1/2 oz tomatoes, peeled white onion, sliced extra virgin olive oil fine salt

For stronger flavours, add a spoonful of white wine and a little chilli pepper, which will enhance the meat flavour. Carlo Cracco



88 | 89


Mediterranean Vegetables

Nutritious THIS IS AN IDEAL GARNISH FOR A NUMBER OF DISHES! This recipe is low in fat, but full of vegetables that keep their vitamins and minerals thanks to being cooked in the ActiFry.

GREECE

Tomato Sauce for Pasta and Pilaf SERVES 4 • PREPARATION 12 min • COOKING 35 min

For me, three things count in cooking: know-how, cooking appliances and using the best products. Only when you have all three do you get the best results. Ilias Mamalakis

Boost this vegetable tomato sauce with 2 spoonfuls of finely chopped basil, a handful of small black olives and a dash of balsamic vinegar. You can also replace the thyme with coarsely ground coriander seeds.

½

aubergine (eggplant), cut in cubes

1

small courgette (zucchini), cut in cubes

½

carrot, in cubes

½

fennel, finely chopped

2

tablespoons peas (optional)

½

small green pepper, finely chopped

½

small red pepper, finely chopped

½

onion, coarsely chopped

2

tablespoons tomato paste or tomato puree

100 1

ml/ 3 1/2 fl oz dry white wine thyme

1 1

tea cup finely chopped parsley olive oil

300

ml/ 10 fl oz water

1

Place the aubergines, courgettes, carrots, fennel, green and red peppers in the ActiFry. Cook for 10 minutes without adding anything.

2

Add the oil and continue to cook for 5 minutes. Add the wine and the tomato paste diluted in a glass of water. Add salt, pepper and thyme. Cook for an additional 15 minutes. Add a little extra water at the end if necessary.

3

Open the ActiFry, add the chopped parsley and peas and cook for 5 more minutes. Serve.

Tip

You can eat these stewed vegetables alone or turn it into a sauce for your pasta or rice pilaf.


115 Cal

90 | 91

381 Cal


Nutritious

GREECE

Sirloin Undercut Cooked in Wine

A COMPLETE RECIPE! This recipes contains good quality protein essential to renew muscle cells and iron to fight anaemia, as well as complex carbohydrates, which makes this a complete dish to serve with a starter of raw vegetables.

SERVES 4 PERSONNES • MARINADE 20 min • PREPARATION 10 min • COOKING 18 min 400

g/14 oz sirloin steak

400

g/14 oz potatoes

1

red pepper, cut into pieces

1

glass red wine

1

Cut the steak into bite-size pieces. Marinate them in the red wine, with the oregano and the chilli pepper.

2

Cut the potatoes into small pieces about 1 cm. Put the potatoes and the peppers in the ActiFry, add salt and the oil and cook for 12 minutes.

1

oregano chopped

2

olive oil

3

teaspoon ground cayenne chilli pepper

Add the marinated meat, adjust the seasoning and cook another 5 minutes.

4

Open the ActiFry and add the lemon juice. Close the ActiFry and cook for another 1 minute. Serve sprinkled with the gruyère cheese.

1.

salt juice of 1 lemon 60

g/2 oz gruyère cheese, cut into pieces

You can marinate the meat in curry instead of oregano, adding a teaspoon of ginger, which will give this dish an oriental flavour. Ilias Mamalakis



92 | 93


Nutritious

GREECE

CONTRARY TO POPULAR BELIEF! Not all cuts of pork are fatty. With this recipe, by trimming the fat from the pork tenderloin, you can eat a dish that is full of protein, with little fat and a lot of flavour.

Sweet and Sour

SERVES 4 • PREPARATION 15min • COOKING 20 min 600

corn flour (+ extra for coating)

4

red wine

1

ml/ 10 fl oz tomto sauce or passata

1

In a bowl, mix 1 spoonful corn flour with the red wine until smooth, then add the tomato sauce, apple juice, vinegar, sugar, tomato paste and seasoning, mixing well. Set aside. Coat the meat lightly in corn flour in another dish. Set aside.

2

Put the onions in the ActiFry, then pour the olive oil evenly over them. Cook for 5 minutes. Add the pork and the garlic, if desired. Cook for another 5 minutes.

3

Stir the pork to separate the pieces and then add to the sweet and sour sauce. Cook for 10 more minutes, until the pork is tender and the sauce thick. Stop the ActiFry once during the cooking to stir the meat with a wooden spoon.

4

Adjust the seasoning to taste and serve with rice or mashed potatoes and green vegetables or sautéed cabbage.

tomato paste or tomato puree 150

2

Ilias Mamalakis

g/1 lb 5 oz pork tenderloin, trimmed of fat, cut into strips

1 300

Try with lean beef, lamb or boneless chicken breast instead of pork.

Pork

ml/5 fl oz unsweetend apple juice brown sugar

2

sliced onion

2

cloves finely chopped garlic (optional)

2

red wine vinegar

2

low-fat olive oil salt and freshly ground pepper to taste

Tip

If the sauce is too thick, add some more tomato sauce or water.


329 Cal

94 | 95

All the countries in Eastern Europe have been subject to multiple culinary influences, some from the East and some from the West, along with historical influences linked to isolations and occupations. These cuisines also, of course, have influenced each other, and today offer a range of dishes and recipes that are as varied and rich as the mosaic of cultures and traditions that make up these great countries.

BULGARIA

With ActiFry, cooking becomes easy, and in a glance, I can see how the food is cooking. I love it! Aron, 42 years old Zala, Hungary

Trip Through Eastern Europe

ROMANIA HUNGARY CZECH REPUBLIC POLAND RUSSIA

211 Cal

[ Protein: 8.4 g ~ Fat: 13.8 g ~ Carbohydrates:13.2 g ]

Nutritious

BULGARIA

Aubergines

with Sheep's Milk Cheese and Cumin SERVES 4 • PREPARATION 15 min • COOKING 28 min 3

100 3

medium aubergines (eggplants), salted and left to drain, then cut into cubes g/3 1/2 oz sheep's milk cheese such as feta cloves garlic, finely chopped

2

medium onion, finely sliced

1

teaspoon ground cumin fresh mint

1

Cook the onions in the ActiFry with the spoonful of oil for 5 to 6 minutes.

2

Add the aubergines, chopped oregano, half the water, the bay leaf, salt, pepper and a little cumin. Cook for another 10 minutes.

3

Add the tomatoes, the rest of the water and the garlic and cook for 10 minutes.

4

Finish off with fresh chopped mint and the sheep's milk cheese. Cook for 3 to 4 minutes, adjust seasoning and serve sprinkled with pine nuts.

VITAMINS, MINERALS, CALCIUM AND MORE This is an original way to serve up a protein dish with vegetables for their vitamins and minerals, and cheese for calcium. This dish perfectly rounds off a meal.

oregano and bay leaf 2 1

tomatoes, peeled and chopped olive oil

200

ml/7 fl oz water

30

g/1 oz pine nuts salt and pepper

Add the juice of a lemon and chopped parsley to boost the aubergine flavour.

TRIP THROUGH EASTERN EUROPE


98 | 99


Nutritious NO FAT! Cooking in ActiFry makes flavourful meatballs without adding fat. Using cheese is a good way to contribute to a day's calcium intake.

BULGARIA

Fried Meatballs SERVES 4 • PREPARATION 10 min • COOKING 20 min

600

1 100 2

Ivan Zvezdev

You can use various kinds of cheeses or replace it with chopped blanched Swiss chard to make herb meatballs.

g/3 1/4 oz gruyere cheese

Beat an egg with the minced meat in a bowl. Add the cumin, chopped parsley and bread, which has been soaked in warm milk. Mix vigourously with a fork. Season.

2

Make small meatballs, rolling between your hands. Stuff each meatball with a small piece of cheese and close it up so the cheese does not run out when the meatball is cooked.

3

Roll the meatballs in flour and cook them in several batches in the ActiFry for 20 minutes.

slices white bread ml/3 1/2 fl oz milk

4-5

sprigs parsley

50

1

teaspoon ground cumin

100 1 Meals are a pleasure in life and cooking the way to attain that pleasure.

g/1 lb 5 oz minced meat (mixture of 60%veal and 40% pork

egg g/1 3/4 oz flour


323 Cal

100 | 101

310 Cal


Nutritious

ROMANIA

LIGHT CUISINE! Trout is rich in protein and low in fat! As a result, this recipe is light and contributes to a balanced diet. The final touch of parsley is not only delicious, it also adds extra vitamins, so do not hesitate to use it.

Fried Marinated Trout SERVES 2 • MARINADE 2 h • PRÉPARATION 20 min • COOKING 15 min 1

trout (700g/1 lb 9 oz), cleaned

1

Cut the trout into slices. Season the fish with salt and pepper.

3

lemons

2

Mix the cloves, the crushed garlic and the lemon juice and coat the trout pieces. Marinate in the refrigerator for at least 2 hours.

3

Add 1 spoonful of oil to the ActiFry. Coat the trout pieces one by one in flour and cook for 15 minutes.

fresh parsley 1

oil 50

g/1 3/4 oz flour

2

cloves

2

cloves garlic salt and pepper

If you want to create new flavours, do not hesitate to combine ingredients freely. Do not be afraid of making a mistake. Sometimes mistakes lead to original, delicious recipes. Jerôme DUPORT

As soon as the fish is cooked, sprinkle it with parsley, which gives a refreshing touch.



102 | 103


342 Cal

For the spicy chicken drumsticks

132 Cal

For the fennel salad

[ Protein: 55.6 g ~ Fat: 12.8 g ~ Carbohydrates: 0.1 g ] [ Protein: 2.2 g ~ Fat: 9 g ~ Carbohydrates: 9.6 g ]

Nutritious

HUNGARY

Spicy Chicken Drumsticks

NUTRITIONAL PROPERTIES! Chicken drumsticks without the skin provide good quality protein with little fat. This dish can be made with a salad that provides vitamins, particularly vitamin C for vitality, E as an antioxidant, B9, which contributes to the immune system, and fibre for good digestion.

and Fennel Salad

SERVES 4 • PREPARATION 5 min • COOKING 15 min FOR THE DRUMSTICKS 1

kg skinless chicken drumsticks wine vinegar

1

Sprinkle the drumsticks with wine vinegar, Tabasco sauce and salt. Marinate overnight in the refrigerator.

2

Put 1 spoonful of oil in the ActiFry and heat. When the oil is very hot, add the drumsticks and cook for 15 minutes until brown.

1

Wash the fennel, apple and celery, peel and cut into thin slices. Mix the lemon juice and oil together in a small bowl.

2

Pour over the dressing and garnish the salad with olives. Serve it with the hot chicken drumsticks.'

Tabasco sauce salt 1

olive oil FOR THE SALAD

ActiFry is practical and easy to use for healthy and delicious cooking. Kollár János

1

bulb fresh fennel

1

apple

150

We recommend marinating the chicken overnight. Prepare the salad while the chicken is cooking. This dish is both easy to make and clearly healthy.

80

g/5 1/4 oz celery g/3 oz green olives juice of 1 lemon crushed peppercorns

2

olive oil


104 | 105


180 Cal


Nutritious LEAN AND VITAMIN-FILLED! Chicken is lean when you eat it without the skin. It provides good quality protein that is essential for healthy muscles, and vitamin B12, with little fat.

HUNGARY

Chicken Stuffed with Cheese and Paprika SERVES 4 • PREPARATION 10 min • COOKING 17 min

4

skinless, boneless chicken breasts

1

4

pieces firm cheese about 20 g/1 oz (each low-fat or not)

Cut open the chicken breast in half lengthwise. Season with salt and pepper and put a stick of cheese in the middle. Close and tie with kitchen string like a roast.

2

Cook the onion and garlic until soft in the ActiFry with 1/2 spoonful of oil for 5 minutes.

3

Mix the rest of the oil with the paprika and brush the chicken. After five minutes of cooking onion and garlic, add the chicken to the ActiFry and cook for 6 minutes with the thyme and bay leaf

4

Add the two liquids and cook for 6 more minutes with bay leaves.

5

Adjust seasoning in the sauce, remove the string from the chicken and serve with vegetables.

paprika thyme, bay leaf 1

cooking oil 1

sliced onion

150

ml/5 fl oz tomato juice

150

ml/5 fl oz low-fat chicken stock

2 10

cloves garlic, peeled and crushed basil leaves salt and pepper


106 | 107

352 Cal

[ Protein: 32.4 g ~ Fat: 11.1 g ~ Carbohydrates: 32.4 g ] CZECH REPUBLIC

Nutritious

Fritto-Misto

Seafood with Cocktail Sauce SERVES 8 • PREPARATION 10 min • COOKING 10 min 300

g/10 1/2 oz salmon

400

g/14 oz shrimp

400

g/14 oz squid cut into slices or small octopus

3

eggs

150

g/5 1/4 oz flour

350

g/12 oz dried breadcrumbs

1

individual pot plain yoghurt

30

g/1 oz/2 tablespoons tomato ketchup

20

ml/4 teaspoons red wine salt lemon

1

sunflower oil

1

Clean the fish and seafood, cut into a dice, sprinkle with lemon juice and and salt lightly. Coat with flour, dip in beaten egg and coat with breadcrumbs. Bread a second time and refrigerate for 30 minutes to set the coating.

2

Pour a spoonful of sunflower oil in the ActiFry and add the breaded fish in 200-g/7-oz portions. Cook for 10 minutes.

3

Mix the yoghurt, ketchup, red wine, salt and pepper to prepare the sauce.

COMBINING PROTEINS! This fish and seafood dish perfectly marries good quality proteins, which are essential for muscles, and complex carbohydrates (flour and breadcrumbs). It is ideally accompanied with a dish of cooked vegetables or mixed salad.



108 | 109


Nutritious

POLAND

A HEALTHY, DELICIOUS WAY TO END A MEAL! This dessert corresponds to one or two portions of fruit. The apples are particularly good for their pectin content: this fibre helps you feel full.

Cinnamon Apples SERVES 4 • PREPARATION 15 min • COOKING 15 à 20 min 4 85 ½

You can replace the apricots with raisins or dried figs. You can also replace the cinnamon with cardamom or powdered vanilla.

Golden apples

1

Peel the apples, cut into quarters and remove the core. Cut each quarter into two wedges (so that each apple is cut into a total of 8 wedges).

2

Place the apple wedges into a large bowl, add the oil and mix until the apple pieces are completely coated. Place the apple wedges into the ActiFry pan and cook for 12 to 15 minutes.

3

Add the apricots and cook for 3 more minutes, or until the apples are tender.

4

Meanwhile, in a bowl, mix the sugar and cinnamon. Serve the apple wedges hot, sprinkled with the cinnamon sugar.

g/3 oz dried apricots, cut into small pieces teaspoon ground cinnamon

2

sugar

1

sunflower oil


87 Cal

110 | 111


Nutritious

RUSSIA

GET THE IRON YOU NEED! Beef is a good source of iron and vitamin B12, which fight anaemia.

Beef Stroganoff SERVES 4 • PREPARATION 8 min • COOKING 7 min 600 1

g/1 lb 5 oz tender beef steak (rump, fillet) vegetable oil

200 1

g/7 oz onions, sliced paprika

100

ml/3 1/2 fl oz low-fat whipping cream salt and pepper

1 2 3

Slice the beef and marinate with the paprika.

4

Bring to a boil, season and serve.

Heat the vegetable oil and add the onions. When the onions are transparent, add the beef slices. Cook for 3 to 4 minutes and add the cream.

352 Cal



112 | 113

ActiFry quickly convinced me. Before, I only made chips three or four times a year because of the smell, and how hard it was to clean up, and because chips are not really dietetic. Now, I make chips once a week and that makes my son happy! Omer, 44 years old Ankara, Turkey

Turkish cuisine is one of the richest in the world, close to both Europe and the East, at the crossroad of Asian, Eastern and Mediterranean flavours. Further south, in the Persian Gulf and the Emirates, influences brought back in the caravans are highlighted, with a symbol of this culture, coffee, served in tiny glasses, that traditionally accompany all discussions and are part of this region’s conviviality.

Quick Tour of the Emirates and Turkey

TURKEY UNITED ARAB EMIRATES

Nutritional information per serving [ Protein: 9 g ~ Fat: 8.6 g ~ Carbohydrates: 24.7 g ]

Nutritious

TURKEY

Turkish Saksuka Salad

AN ORIGINAL WAY TO ENJOY AUBERGINES! Take advantage of their nutritional properties, and particularly the presence of antioxidant vitamins E, A and C. ActiFry allows you to make this dish with very little fat.

SERVES 4 • PREPARATION 15 min • COOKING 35 min FOR THE SAUCE

1

glass tomato juice

1

tomato

1

teaspoon sugar

1

teaspoon salt FOR THE SALAD

Flavour is essential! Sedef Iybar

Turks call this aubergine (eggplant) salad saksuka or kopeoglu. You can replace the peppers with carrots for a change of pace.

2

aubergines (eggplants), diced

2

courgettes (zucchini)

2

medium-sized potatoes

2

yellow peppers

200 g 2 1

1

For the sauce, mix the ingredients and cook in a skillet for 6 to 7 minutes to reduce.

1

Dice the potatoes and cook with the olive oil and 2 cloves garlic for 15 minutes.

2

Add the aubergines and courgettes. Cook for another 10 minutes. Add the peppers and cook for 10 more minutes.

3

Pour the cooked preparation into a bowl. Remove the cooked garlic and mix it with the yoghurt. Pour this mixture over the preparation.

4

Then serve with the tomato sauce that you made previously. Decorate with chopped parsley.

g/7 fl oz low-fat yoghurt cloves garlic peeled olive oil

QUICK TOUR OF THE EMIRATES AND TURKEY

214 Cal

116 | 117

218 Cal

[ Protein: 27 g ~ Fat: 7 g ~ Carbohydrates: 4.5 g ]

Nutritious

TURKEY

LOW-FAT KEBAB! The word "kebab" usually makes you think of a fatty dish. In this version, the choice of veal tenderloin and only a small amount of oil make it perfectly balanced and light.

ActiFried Kebab SERVES 4 • PREPARATION 10 min • COOKING 25 min 500

g/1 lb 2 oz veal tenderloin

1

lemon

1

teaspoon red chilli pepper

2

carrots

250 1

ml/9 fl oz tomato sauce or passata clove garlic

6 or 7

shallots

1

olive oil 1

teaspoon salt

1

Cut the veal tenderloin into cubes and marinate with a tablespoon of lemon juice and 1 teaspoon of red chilli powder.

2

Slice the shallots and carrots finely and cook for 10 minutes. Then add the marinated veal and cook for another 10 minutes.

3

Add the tomato sauce and cook for another 5 minutes. Serve very hot.

Tip

Add some small whole cherry tomatoes in step 3, if desired.

This teskebab (which literally means stewed kebab) goes very well with white rice, mashed aubergine or potatoes. Sedef Iybar



118 | 119


Nutritious

TURKEY

THIS DESSERT IS DELICIOUS AND USEFUL! It allows you to fulfill your supplies of complex carbohydrates and calcium. In addition, almonds contain antioxidants.

Semolina Halva SERVES 6 • PREPARATION 15 min • COOKING 25 min 250 50

Before putting semolina in the ActiFry, first mix it with a spoonful of olive oil and a spoonful of water to keep it from splaterring. Sedef Iybar

g/9 oz semolina g/1 3/4 oz peeled white almonds

1

olive oil

1

butter

1

water (to moisten the semolina)

½

150

g/5 1/4 oz sugar

100

ml/3 1/2 fl oz boiling water

250

ml/9 fl oz skimmed milk vanilla essence

1

Mix the semolina well with the olive oil and water in a bowl.

2

Cook the almonds with the semolina in the ActiFry for 15 minutes.

3

Mix the vanilla and sugar in the hot water, then add the milk and pour this mixture over the semolinaalmond mixture. Cook for 10 minutes and pour into a shallow bowl. Cover with a tea towel. Set aside for 10 minutes before serving.

Tip

Just before serving, sprinkle lightly with sugar.


231 Cal

120 | 121

[ Protein: 52 g ~ Fat: 9 g ~ Carbohydrates: 86 g ]

Nutritious

TURKEY

Turkey Breast with Three Peppers


3 1 or 2 2 2

g/1 lb 5 oz turkey breast, cut into strips (1 cm by 3 cm)

cloves garlic, finely chopped virgin olive oil

½ ½

glass white port cider vinegar salt, pepper

100

1

Cut the peppers into 2-cm diamonds. Put them into the ActiFry with onions, add olive oil and cook 10 minutes.

2

Add garlic and cook 5 minutes. Season with salt and pepper.

3

Add the turkey strips to the vegetables, along with the white port, the water, and the cider vinegar and cook for 10 minutes, or until golden brown. Serve with Camargue rice (500 g/1 lb 2 oz).

peppers, seeded (1 red, 1 green, 1 yellow) sliced onions

ml/3 1/2 fl oz water

VITAMINS AND LOW IN FAT! Turkey meat has a large amount of quality protein, with the advantage of having little fat, and the fatty acids it contains are primarily monounsaturated and polyunsaturated, which contribute to a healthy cardiovascular system. The peppers supply vitamins, particularly vitamin C, because 200 g/7 oz of cooked pepper contains more than 100 mg of vitamin C, which is enough to cover your daily needs.

630 Cal



122 | 123

Nutritional information per serving [ Protein: 35.2 g ~ Fat: 7.9 g ~ Carbohydrates: 0.9 g ] UNITED ARAB EMIRATES

Nutritious HEALTHY MUSCLES! This recipe provides good quality proteins for healthy muscles, and it allows you to enjoy new flavours.

Shawarma Chicken SERVES 4 • PREPARATION 12 min • COOKING 10/15 min g/1 lb 2 oz boneless skinned chicken breasts,

1

Slice the chicken. Mix all the ingredients and marinate the chicken for 12 hours in the refrigerator.

¼

ground cumin

¼

ground nutmeg

2

¼

ground cardamom

Put the marinated chicken in the ActiFry pan and cook for 10 to 15 minutes. Serve with chopped parsley and sliced onion.

¼

fresh garlic, finely chopped

1

onion, finely chopped

2

vinegar

½

vegetable oil

500

pepper, salt


216 Cal

124 | 125

267 Cal

[ Protein: 36.9 g ~ Fat: 12.6 g ~ Carbohydrates: 1.4 g ] UNITED ARAB EMIRATES

Nutritious

Chicken Drumsticks with Garlic, Lemon and Coriander

NO SKIN! Choosing skinless chicken and cooking in the ActiFry gives a recipe that is both low in fat and rich in good quality protein that is good for your muscles. Using garlic give a little extra touch: it helps your digestion; you can improve this by serving this dish with a mixed vegetables and whole grains.


g/1 lb 2 oz skinless chicken drumsticks

1

Wash the chicken drumsticks, drain and put them in the ActiFry pan.

1

fresh coriander leaves

¼

fresh garlic finely chopped

2

Sprinkle with olive oil and cook for 15 to 20 minutes, then add the coriander leaves and garlic, and mix well with a wooden spoon. Add the lemon juice and cook for 5 more minutes.

1,5

lemon juice

1

vegetable oil salt, to taste (optional)

Use saffron to add colour and flavour to this dish. You can also replace garlic with onion to soften the flavours.



126 | 127

Australia, where you pick grapes in summer in February and Christmas is in the middle of the hot season. Today, the country's original British culinary tradition has dissolved in the melting pot of Australian cultures, offering us a cuisine that is open to the world, inventive, daring and based on European techniques with a respect for Australian flavours. Then we cross the ocean to Thailand, whose famous Thai cuisine resembles the nearby Chinese, Indian and Burma cuisines, but with flavours and ingredients all its own: curry, mint, coriander, red basil, lemongrass, and more. The country offers a whole variety of regional cuisines: spicy in the south, milder on the

On the Indian Ocean central plains, influenced by Burma in the North and Laos in the north-east. This great variety makes a cuisine that is more and more popular.

ASIA AUSTRALIA

[ Protein: 42.9 g ~ Fat: 7 g ~ Carbohydrates: 2.7 g ]

Nutritious

ASIA

BALANCED GOOD FATTY ACIDS! Contrary to popular belief, if you choose the right cut, pork is not that fatty. And, it has balanced fatty acids.

Pork Sticks SERVES 5 • PREPARATION 10 min • COOKING 15/20 min 750 2 1½

1

Marinate the pork in a mixture of oyster sauce, soy sauce, oil and sugar for one hour.

oyster sauce

2

Place the marinated pork in the ActiFry, and then pour some extra oil over it evenly. Cook for 15 to 20 minutes.

soy sauce ½

¼

g/1 lb 10 oz pork loin, cut into sticks

tablespoon sugar cooking oil

216 Cal

ON THE INDIAN OCEAN


130 | 131

Nutritional information per serving [ Protein: 10 g ~ Fat: 1.1 g ~ Carbohydrates: 51.7 g ]

Nutritious A COMPLETE DINNER DISH! This dish combines the complex carbohydrates in the rice, corn and peas so you feel fill, and good quality protein from the shrimp. It makes an ideal, balanced dish to eat for dinner to complete your day's supply of protein.

ASIA

Rice with Shrimp

Oil Sauce

SERVES 4 • PREPARATION 20 min • COOKING 15 min 12 600 2 300 6

fresh prawns g/1 lb 5 oz cooked rice spoonful sliced garlic

½

oyster sauce or soy sauce

½

fine sugar freshly ground white pepper

Duangjai Angkulwaranyu

Fresh ingredients and respecting cooking methods always make the best dishes.

2

Add the prawns to the ActiFry and cook for 6 to 7 minutes or until the prawns are cooked and mixed well with the sauce.

3

Add the cooked rice, the carrots, the corn and the peas. Mix with a spatula. Cook for 5 minutes

4

Add the sliced shallot and the pepper and serve with sliced cucumber and tomatoes.

sliced shallot

salt If you want a spicier dish, add a chopped green chilli pepper.

Put the shrimp oil paste, the sliced garlic, the oyster sauce and the sugar in the ActiFry. Cook for 3 minutes.

g/10 1/2 oz cooked vegetables (corn, carrots, peas) shrimp oil paste

1

1

Tip

Shrimp oil paste is usually sold in Thai or Chinese supermarkets. Alternatively, subsititute with fish sauce.

ON THE INDIAN OCEAN

259 Cal

132 | 133


Nutritious

ASIA

Fried Rice

BALANCED STIR-FRY! With ActiFry, it is easy to make perfectly balanced fried rice. This recipe offers both good quality proteins and complex carbohydrates.

SERVES 5 • PREPARATION 30 min • COOKING 15 min 2 15 3 750

1

Sauté the onions with the soy oil in the ActiFry for 5 minutes.

cooked, shelled prawns

2

Add the dice of Chinese sausage. Cook for 3 minutes, then add the cooked prawns, the peas and the beaten eggs. Continue cooking for 2 minutes.

3

Add the cooked rice. Sprinkle with a little cold water. Cook for 5 to 10 minutes. Adjust the seasoning and serve hot.

tablespoons canned peas g/1lb 10 oz cooked rice or 250 g/9 oz raw rice

2

beaten eggs

2

chopped onions

½

soy oil 1

1

Chinese sausages, diced

teaspoon salt water

311 Cal

ON THE INDIAN OCEAN


134 | 135


Nutritious

AUSTRALIA

KANGAROO IRON! Kangaroo meat has very little fat and a good quantity of iron. As for macadamia nuts, they have an interesting distribution of fatty acids.

Kangaroo Medallions with Red Wine


2

g/1 lb 5 oz kangaroo loin cut into medallions weighing 50 g/1 3/4 oz each red plum jelly

125

ml/4 fl oz red wine Cabernet Sauvignon

250

ml/9 fl oz thickened veal stock

1

macadamia nut oil 25

g/just under 1 oz macadamia nuts, coarsely chopped fine salt freshly ground pepper

You can replace the kangaroo loin with beef loin, and macadamia nuts with almonds.

crushed black peppercorns

1

Heat the macadamia oil in the ActiFry and add the nuts to brown. Drain.

2

Put the seasoned kangaroo in the ActiFry that is still hot and brown well. Cook for about 5 minutes so they are still rare, since you will cook again at the end of the recipe.

3

Remove them from the ActiFry. Add the crushed peppercorns. Add the red wine and reduce a little. Add the veal stock and reduce again. Add the plum jelly.

4

Reheat the kangaroo meat in the sauce and serve with the sautéed macadamia nuts.

ON THE INDIAN OCEAN

276 Cal

136 | 137

212 Cal


Nutritious

AUSTRALIA

Roasted

Pineapple and Figs

FIBRE AND VITAMINS! This dessert contains fibre (pineapple and figs) for good digestion, and vitamins such as vitamin C (pineapple) for vitality, and vitamin A (pineapple) for healthy skin. Pineapple also has vitamin C in it. This vitamin is fragile and oxidises in contact with light, but is protected by the fruits thick skin until it is cut open.

with Honey


pineapple

4

fresh figs

1

lemon juice

3

honey 1

pinch ground cinnamon

1

Cut off the top and bottom of the pineapple. Cut into eight pieces lengthwise. Remove the core and the peel and cut the fruit into small cubes.

2

Put the pineapple into the ActiFry, pour in 2 spoonfuls of honey and cook for 10 minutes.

3 4

Meanwhile, wash the figs and cut into four. Add the figs with a spoonful of additional honey, the lemon juice and the cinnamon. Cook for 4 to 5 minutes. Serve warm.

You can also use dry figs to replace fresh ones; if so, soak them in lemon water to soften them.

ON THE INDIAN OCEAN


138 | 139

The immigrants and variety of landscapes and cultures that form the United States and Canada have generated a very diversified cuisine. It is certainly a combination of all the different cuisines you find around the world!

Around North America

CANADA UNITED STATES


Nutritious A BOWL FROM THE SEA! An original way to increase your seafood and fish intake.

125

g large shelled, deveined, headless prawns

CANADA

East Coast

Clam Chowder

1

can of 80 g/2 3/4 oz whole small crabs, drained

1

can of 100 g/3 1/2 oz salmon, drained and cut into large pieces


50

g/1 3/4 oz peeled, diced potatoes

1

40

g/1 1/2 oz onions and celery, cut into small pieces

Put the potatoes, onion, celery and garlic in the ActiFry. Pour the oil over them evenly. Cook for 5 minutes. Add the chicken stock and 200 ml/7 fl oz of the milk. Cook for 25 minutes.

40

g/1 1/2 oz canned sweetcorn, drained

2

Whisk the remaining milk with the corn flour until smooth and pour into the ActiFry. Cook for 10 minutes or until the soup is thick and the potatoes are tender when poked with a fork.

3

Add the prawns, clams, salmon and corn; cook for another 5 minutes, or until the prawns are transparent and the other seafood hot. Season with salt, pepper and chilli sauce to taste. Decorate with a little parsley.

½

corn flour (cornstarch) chopped fresh parsley 1

For a stronger taste of clams, replace half the chicken stock with clam juice or with the juice you retain from the can of clams. For a richer soup, chop a slice of bacon and add it to the ActiFry at the Dana McCauley same time you add the vegetables.

clove garlic, finely chopped

200

ml/7 fl oz low-salt chicken stock

450

ml/16 fl oz milk salt, pepper, chilli sauce

1

vegetable oil

AROUND NORTH AMERICA

435 Cal

142 | 143

315Cal


Nutritious

CANADA

ActiFried Chicken

with Peanuts and Orange Juice SERVES 4 • PREPARATION 10 min • COOKING 15 min 600 60 100 1 to 2

g/1 lb 5 oz cubed boneless chicken breast

1

Cook the onion for 5 minutes in the ActiFry and add the seasoned chicken cubes and the peanuts.

g/2 oz unsalted peanuts, coarsely chopped

2

Cook for another 2 minutes and add the garlic and coriander leaves. Continue cooking for 1 minute.

ml/3 1/2 fl oz orange juice

3

Add the orange juice and the vinegar. Cook for 2 minutes and add the chicken stock. Cooking for 5 minutes. Thicken with cornflour if you want.

4

Adjust the seasoning and serve with white rice.

sherry vinegar 300

½

ml/10 fl oz low-salt chicken stock cooking oil fresh coriander leaves (cilantro)

¼

1

chopped onion

2

cloves garlic, finely chopped cornflour (optional) salt and pepper

SIMPLE AND ORIGINAL! This recipe provides all the benefits offered by chicken: good quality protein, vitamin B12 and little fat, to which it adds the original touch of peanuts.



144 | 145


Nutritious

CANADA

A DELICIOUS DESSERT Here is a delicious and inventive way to finish off a meal, while benefiting from the vitamins and antioxidants found in the berries.

Stewed Fruit with Ice Wine


ActiFry offers the solution consumers were waiting for: the possibility of considerably changing one's eating habits without changing one's lifestyle. This singular advantage not only places ActiFry as a trendsetter, but also at the forefront of innovation Dana McCauley.

For a no-alcohol version, replace the ice wine with an additional glass of white grape juice.

1

125

g/4 1/2 oz cranberries or Morello cherries, canned or frozen

125

g/4 1/2 oz fresh or frozen blueberries

175

g/6 oz dried apricots, cut in two

250

ml/ 9 fl oz ice wine or sweet dessert wine

250

ml/9fl oz white grape juice orange zest

1

Put the apricots, cranberries or cherries, blueberries, ice wine and fruit juice in a bowl. Soak for 30 minutes.

2

Transfer the fruit and juice to the ActiFry. Cook for 20 minutes or until the fruit is plum and the juice slightly thick.

3

Add the orange zest. Serve hot. You can keep these stewed fruits for a week in the refrigerator in a sealed container.


158 Cal

146 | 147

214 Cal


Nutritious

USA

Very Spicy

Creole Shrimp SERVES 4 • PREPARATION 10 min • COOKING 27 min 30 150

g/5 1/4 oz large mushrooms, sliced

1

sliced medium onion

1

sliced green pepper

8

cloves garlic, finely chopped

2.

tablespoons Cajun spice mix

300 1

large king prawns, shelled

ml/10 fl oz tomato puree Oil salt, pepper

1

Heat the oil in the ActiFry pan. Add the onion, green pepper and chopped garlic. Cook for 6 minutes.

2

Add the Cajun spice mix and cook for 1 minute, then add the tomatoes. Cook for another 15 minutes.

3

Add the seasoned prawns and cook for another 5 minutes.

4

Serve in a shallow bowl with the cooking liquid.

THE VIRTUES OF PRAWNS! Prawns have a number of nutritional properties. They are low in fat and have a lot of good quality protein, which is essential for healthy muscles. In addition, they have a lot of vitamins, in particular B12, which contributes for forming red blood cells, and B3, which frees up energy for your body's cells. They also have zinc, which is recognized for its antioxidant properties.

To make a spicier dish, add dried, ground chillies. Cajun spice mix is a Louisiana speciality made with garlic, onion, paprika, black pepper, cumin, powdered mustard, Cayenne pepper, thyme and oregano. If you cannot find the prepared mixture, use all or part of these ingredients to season your prawns.



148 | 149


Nutritious

USA

LIGHT AND EASY TO DIGEST! This recipe provides you with good quality protein to maintain your muscles, very little fat, and some complex carbohydrates. It will make sure you don't feel hungry before your next meal. In addition, the cumin has digestive properties.

ActiFried Chicken with Corn


You can replace the chicken stock with tomato sauce.

1

Heat the oil in the ActiFry pan. Cook the onion for 5 minutes. Add the seasoned chicken, the potatoes and the crushed garlic. Brown for 5 minutes.

cloves garlic, peeled and crushed

2

Add cumin and cook for another 1 minute. Add the chicken stock and cook for 10 to 15 more minutes.

bunch parsley, chopped

3

Add the corn flour mixed with water, stir well and cook for 2 minutes.

4

Finish off by adding the corn, parsley and cook for 3 minutes.

2

skinless, boned chicken breasts, cut into cubes

1

sliced medium onion

4 ¼ 200

g/7 oz canned sweetcorn, drained

200

g/7 oz potatoes, cubed

300

ml/10 fl oz low-fat chicken stock

1

ground cumin

½

corn flour (cornstarch), mixed with a little water

1

Oil salt, pepper


222 Cal

150 | 151

265 Cal


Nutritious

USA

Turkey with Pumpkin and Nutmeg


g boneless turkey breast, cut in cubes

1

Heat the oil in the ActiFry pan. Add the onion, the seasoned turkey pieces and brown for 5 minutes.

350

g/12 1/3 oz pumpkin cut into cubes

2

Add the maple syrup and let caramelise. Add the pumpkin and nutmeg. Cook all together for 2 minutes.

4

tablespoons maple syrup

Add the chicken stock and the herbs. Cook for 15 minutes.

1

sliced onion

3 4

1

bay leaf

1

sprig fresh thyme chopped

½

nutmeg

6

cherry jelly 300

1

ml/10 fl oz low-fat chicken stock Oil salt, pepper

A PERFECT MARRIAGE! The marriage of pumpkin, thyme and turkey gives this recipe a number of strong points, especially its antioxidant properties (vitamin A), its digestive qualities and its useful proteins for healthy muscles. By using turkey and cooking in the ActiFry, you can limit fat and calories.

Bind the sauce with the cherry jelly and cook for another 2 minutes. Serve.

Tip

If you cannot buy cherry jely, try substituting cranberry sauce instead.

You can replace the maple syrup with brown sugar if you want.



152 | 153

Times Fish - Shellfish

Potatoes Standard sized chips 10 mm x 10 mm Potatoes (quartered) Diced potatoes Frozen traditional chiips Frozen thin cut chips

TYPE Fresh Fresh Fresh Fresh Fresh Frozen Fresh Frozen Frozen Frozen

QUANTITY 1,000 g/2 lb 4 oz 750 g/1 lb 11 oz 500 g/1 lb 2 oz 250 g/9 oz 1,000 g/2 lb 4 oz 750 g/1 lb 11 oz 1,000 g/2 lb 4 oz 750 g/1 lb 11 oz 750 g/1 lb 11 oz 750 g/1 lb 11 oz

ADD 1 s. oil ¾ s. oil ½ s. oil ¼ s. oil 1 s. oil None 1 s. oil None None None

COOKING TIME 40-45 min 35-37 min 28-30 min 24-26 min 40-42 min 14-16 min 40-42 min 30-32 min 30-32 min 25-27 min

TYPE Breaded squid Frozen Angler-fish or monkfish Fresh Prawns (cooked) Fresh King prawns (uncooked) Frozen and thawed

Minced meat Meatballs

COOKING TIME 12-14 min 20-22 min 10-12 min 12-14 min

Courgettes Peppers Mushrooms Tomatoes Onions

QUANTITY 750 g/1 lb 11 oz 650 g/1 lb 7 oz 650 g/1 lb 7 oz 650 g/1 lb 7 oz 500 g/1 lb 2 oz

ADD 1 s. oil+150 ml/5 fl oz water 1 s. oil+150 ml/5 fl oz water 1 s. oil+150 ml/5 fl oz water 1 s. oil+150 ml/5 fl oz water 1 s. oil

COOKING TIME 10-12 min 15-20 min 15-20 min 15-18 min 12-15 min

Frozen Dishes Meat and Poultry

Chicken drumsticks Chicken legs Boneless chicken breast Spring rolls Veal rolls Lamb chops Pork chops Pork tenderloin Sausages Rabbit back

ADD None 1 s. oil None None

Vegetables TYPE Fresh slices Fresh slices Fresh quarters Fresh quarters Fresh slices

s. = ActiFry spoonful

Chicken nuggets

QUANTITY 300 g/10 ½ oz 500 g/1 lb 2 oz 400 g/14 oz 300 g/10 ½ oz (16)

TYPE Fresh Frozen Fresh Fresh Fresh Fresh Fresh Fresh Fresh Fresh Fresh Fresh Fresh Frozen Frozen

QUANTITY 750 g/1 lb 11 oz 750 g/1 lb 11 oz 4 to 6 2 6 (about 750 g/1 lb 11 oz) 4 to 8 small 2 to 6 2 to 6 2 to 4 2 to 6 slices 4 to 8 (pierced) 2 to 6 600 g/1 lb 5 oz 400 g/14 oz 750 g/1 lb 11 oz

ADD None None None None None 1 s. oil 1 s. oil 1 s. oil 1 s. oil 1 s. oil None 1 s. oil 1 s. oil None or 1 s. oil 1 s. oil

COOKING TIME 18-20 min 18-20 min 30-32 min 30-35 min 10-15 min 10-12 min 15-20 min 15-20 min* 15-18 min* 12-15 min 10-12 min 15-20 min 10-15 min 12-15 min 18-20 min

Ratatouille Fish and noodle stir-fry Country fry Savoy fry Carbonara pasta Paëlla Fried rice Chili con carne

TYPE Frozen Frozen Frozen Frozen Frozen Frozen Frozen Frozen

QUANTITY 750 g/1 lb 11 oz 750 g/1 lb 11 oz 750 g/1 lb 11 oz 750 g/1 lb 11 oz 750 g/1 lb 11 oz 650 g/1 lb 7 oz 650 g/1 lb 7 oz 750 g/1 lb 11 oz

ADD None None None None None None None None

COOKING TIME 20-22 min 20-22 min 25-30 min 20-25 min 15-20 min 15-20 min 15-20 min 12-15 min

Desserts Bananas Cherries Strawberries Apples Pears Pineapple

TYPE Slices Foil wrapped Whole Cut in four Cut in two Cut in pieces Cut in pieces

QUANTITY 500 g/1 lb 2 oz (5 bananas) 2 bananas Up to 1,000 g/2 lb 4 oz Up to 1,000 g/2 lb 4 oz 3 Up to 1,000 g/2 lb 4 oz 1

ADD 1 s. oil + 1 s. brown sugar None 1 s. oil + 1 to 2 s. sugar 1 to 2 s. sugar 1 s. oil + 2 s. sugar 1 to 2 s. sugar 1 to 2 s. sugar

COOKING TIME 4-6 min 20-25 min 12-15 min 5-7 min 10-12 min 8-12 min 8-12 min

COOKING TIMES

Cooking

154 | 155

Alphabetical Index S

A ActiFried chicken with corn . . . . . 151 ActiFried chicken with peanuts . . . . and orange juice . . . . . . . . . . . . . . 144

Crispy whitebait with bread and tomatoes . . . . . . . . . . . . . . . . . . . . . . .87

ActiFried kebab . . . . . . . . . . . . . . . 118

E

ActiFried scrambled tortilla . . . . . .80

East coast clam chowder . . . . . . 143

Alentejo-style pork . . . . . . . . . . . . . .75

F

Algarve-style squid . . . . . . . . . . . . . .76 Angler-fish cheek stew . . . . . . . . . . . . with vanilla . . . . . . . . . . . . . . . . . . . . .44 Aubergines with sheep's milk . . . . . . cheese and cumin . . . . . . . . . . . . . . .98

Mushroom tarragon chicken . . . . .47

N New potatoes with garlic, tomatoes and shrimp . . . . . . . . . . . . . . . . . . . . .36

P Pineapple chicken . . . . . . . . . . . . . . .69

Fried meatballs . . . . . . . . . . . . . . . 101

Pork sticks . . . . . . . . . . . . . . . . . . . . 130

Spicy chicken drumsticks and fennel salad . . . . . . . . . . . . . . . . . . . . . . . . 105

Fried rice . . . . . . . . . . . . . . . . . . . . . 134

Pork tenderloin with beer and red cabbage, mustard vinaigrette . . .61 Potatoes with garlic . . . . . . . . . . . . . . . and coriander . . . . . . . . . . . . . . . . . . .39

K

Potatoes with mushrooms . . . . . . .35

Cherry beer cherries . . . . . . . . . . . . .62

Kangaroo medallions . . . . . . . . . . . . . with red wine . . . . . . . . . . . . . . . . . . 137

L Light ham and pea risotto . . . . . . .84

Chicken drumsticks with garlic, lemon and coriander . . . . . . . . . . 126

Lower fat poutine . . . . . . . . . . . . . . .41

Chicken stuffed with cheese and paprika . . . . . . . . . . . . . . . . . . . . . . . 107

M

. . . . . . . . . . . . . .11

Mediterranean vegetable stir-fry .79

Coconut-flavoured chips . . . . . . . .31

Mediterranean vegetable tomato sauce for pasta and pilaf . . . . . . . .91

Cinnamon apples

Shawarma chicken . . . . . . . . . . . . 125

Fried marinated trout . . . . . . . . . 102

Green beans with fresh sage, pears and peanuts . . . . . . . . . . . . . . . . . . . .65

C

Semolina halva . . . . . . . . . . . . . . . 121 Sirloin steak cooked in wine . . . . .92

G

Braised fish with tomatoes and fennel . . . . . . . . . . . . . . . . . . . . . . . . . .66

Seafood fritto-misto with cocktail sauce . . . . . . . . . . . . . . . . . . . . . . . . 108

Peanut bacon chips . . . . . . . . . . . . .38

Beef stroganoff . . . . . . . . . . . . . . . 112 Bolognaise sauce . . . . . . . . . . . . . . .88

Sarladaise potatoes . . . . . . . . . . . . .34

Flambéed Valais apricots . . . . . . . .53

B Beef with beans . . . . . . . . . . . . . . . .70

Saffron risotto . . . . . . . . . . . . . . . . . .50

Potato wedges and cocktail sauce 33

R Real homemade chips . . . . . . . . . . .29 Rhubarb and pistachio . . . . . . . . . . . . yoghurt cake . . . . . . . . . . . . . . . . . . .48 Rice with shrimp oil sauce . . . . . 133 Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58 Roasted pineapple and figs with honey . . . . . . . . . . . . . . . . . . . . . . . . 138

Spicy rabbit . . . . . . . . . . . . . . . . . . . .83 Stewed fruit with ice wine . . . . . . 147 Stuffed pork medallions, rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . .57 Sweet and sour pork . . . . . . . . . . . .95

T Tex-Mex chips . . . . . . . . . . . . . . . . . .30 Turkey breast with three peppers 122 Turkey with pumpkin . . . . . . . . . . . . . . and nutmeg . . . . . . . . . . . . . . . . . . 152 Turkish saksuka salad . . . . . . . . . 117

V-W Very spicy creole prawns . . . . . . 148 Wiener Schnitzel . . . . . . . . . . . . . . . .54

ALPHABETICAL INDEX

156 | 157

Ingredient Index Apricots Cinnamon apples . . . . . . . . . . . . . . 111 Flambéed Valais apricots . . . . . . . .53 Stewed fruit with ice wine . . . . . . 147

Angler-fish Angler-fish cheek stew . . . . . . . . . . . . with vanilla . . . . . . . . . . . . . . . . . . . . .44 Braised fish with tomatoes . . . . . . . . and fennel . . . . . . . . . . . . . . . . . . . . . .66

Apples Cinnamon apples . . . . . . . . . . . . . . 111 Spicy chicken drumsticks . . . . . . . . . . and fennel salad . . . . . . . . . . . . . . 105 Stuffed pork medallions, . . . . . . . . . . rosemary vegetable skewer and cabbage-carrot salad . . . . . . . .57

Aubergines (eggplant) Aubergines with sheep's milk cheese and cumin . . . . . . . . . . . . . . .98 Mediterranean vegetable stir-fry .79 Mediterranean vegetable stir-fry .91 Turkish saksuka salad . . . . . . . . . . 117

Beef Beef Stroganoff . . . . . . . . . . . . . . . 112 Beef with beans . . . . . . . . . . . . . . . . .70

Bolognaise sauce . . . . . . . . . . . . . . . .88 Sirloin undercut cooked in wine . .92

Peppers ActiFried scrambled tortilla . . . . . .80 Algarve-style squid . . . . . . . . . . . . . .76 Mediterranean vegetable stir-fry .79 Mediterranean vegetable . . . . . . . . . tomato sauce . . . . . . . . . . . . . . . . . . .91 Potato wedges and cocktail sauce . . . . . . . . . . . . . . .33 Sirloin steak cooked in wine . . . . . .92 Spicy rabbit . . . . . . . . . . . . . . . . . . . . .38 Stuffed pork medallions, rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . . .57 Turkey breast with three peppers 122 Turkish saksuka salad . . . . . . . . . . 117 Very spicy Creole prawns . . . . . . 148

Berries and red fruit Cherry beer cherries . . . . . . . . . . . . .62 Stewed fruit with ice wine . . . . . . 147

Cabbage Pork tenderloin with beer and red cabbage, mustard vinaigrette . . . .60 Stuffed pork medallions, rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . . .57

Carrots ActiFried kebab . . . . . . . . . . . . . . . 118 Angler-fish cheek stew . . . . . . . . . . . . with vanilla . . . . . . . . . . . . . . . . . . . . .44 Bolognaise sauce . . . . . . . . . . . . . . . .88 Mediterranean vegetable tomato sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91 Rice with shrimp oil sauce . . . . . . 133 Stuffed pork medallions,rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . . .57

Celery Angler-fish cheek stew . . . . . . . . . . . . with vanilla . . . . . . . . . . . . . . . . . . . . .44 Bolognaise sauce . . . . . . . . . . . . . . . .88 Spicy chicken drumsticks . . . . . . . . . . and fennel salad . . . . . . . . . . . . . . 105

Cheese Aubergines with sheep's . . . . . . . . . . . milk cheese and cumin . . . . . . . . . . .98 Chicken stuffed with cheese and paprika . . . . . . . . . . . . . . . . . . . . . . . 107 Fried meatballs . . . . . . . . . . . . . . . . 101 Light ham and pea risotto . . . . . . .48 Lower fat poutine . . . . . . . . . . . . . . .41 Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58 Sirloin undercut cooked in wine . .92

Chicken ActiFried chicken with corn . . . . . 151 ActiFried chicken with peanuts . . . . and orange juice . . . . . . . . . . . . . . 144 Chicken drumsticks with garlic, lemon and coriander . . . . . . . . . . 126 Chicken stuffed with cheese . . . . . . . and paprika . . . . . . . . . . . . . . . . . . . 107 Mushroom tarragon chicken . . . . .47 Pineapple chicken . . . . . . . . . . . . . . .69 Shawarma chicken . . . . . . . . . . . . 125 Spicy chicken drumsticks . . . . . . . . . . and fennel salad . . . . . . . . . . . . . . 105

Clams Alentejo-style pork . . . . . . . . . . . . . .75 East coast clam chowder . . . . . . . 143

Corn ActiFried chicken with corn . . . . . 151 East coast clam chowder . . . . . . . 143 Rice with shrimp oil sauce . . . . . . 133

Courgettes (zucchini) Mediterranean vegetable stir-fry .79 Mediterranean vegetable tomato sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91 Stuffed pork medallions, rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . . .57 Turkish saksuka salad . . . . . . . . . . 117

INGREDIENT INDEX

158 | 159

Fennel

Figs

Mushroom tarragon chicken . . . . .47 Pork tenderloin with beer . . . . . . . . . . and red cabbage, mustard vinaigrette . . . . . . . . . . . . . . . . . . . . . .60 Potatoes with mushrooms . . . . . . .35 Stuffed pork medallions, rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . . .57 Very spicy creole prawns . . . . . . . 148

Roasted pineapple and figs . . . . . . . . with honey . . . . . . . . . . . . . . . . . . . . 138

Pears

Green beans

Green beans with fresh sage, . . . . . . pears and peanuts . . . . . . . . . . . . . . .65

Green beans with fresh sage, . . . . . . pears and peanuts . . . . . . . . . . . . . . .65

Peas

Ham

Fried rice . . . . . . . . . . . . . . . . . . . . . . 134 Light ham and pea risotto . . . . . . .84 Rice with shrimp oil sauce . . . . . . 133

B Braised fish with tomatoes and fennel fe . . . . . . . . . . . . . . . . . . . . . . . . . .66 Mediterranean vegetable tomato M sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91 Spicy chicken drumsticks and fennel salad . . . . . . . . . . . . . . . . . . . . . . . . . 105

ActiFried scrambled tortilla . . . . . .80 Light ham and pea risotto . . . . . . .84 Saffron risotto . . . . . . . . . . . . . . . . . .50

Kangaroo Kangaroo medallions . . . . . . . . . . . . . . with red wine . . . . . . . . . . . . . . . . . . 137

Mushrooms Angler-fish cheek stew . . . . . . . . . . . . . with vanilla . . . . . . . . . . . . . . . . . . . . .44 Mediterranean vegetable . . . . . . . . . . stir-fry . . . . . . . . . . . . . . . . . . . . . . . . . .79

Pineapple Roasted pineapple and figs with honey . . . . . . . . . . . . . . . . . . . . . . . . 138 Pineapple chicken . . . . . . . . . . . . . . .69

Pork Alentejo-style pork . . . . . . . . . . . . . .75 Fried meatballs . . . . . . . . . . . . . . . . 101 Pork sticks . . . . . . . . . . . . . . . . . . . . . 130

Pork tenderloin with beer and red cabbage, mustard vinaigrette . . . .60 Stuffed pork medallions, rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . . .57 Sweet and sour pork . . . . . . . . . . . . .95

Potatoes ActiFried chicken with corn . . . . . 151 ActiFried scrambled tortilla . . . . . .80 Coconut-flavoured chips . . . . . . . . .31 East coast clam chowder . . . . . . . 143 Lower fat poutine . . . . . . . . . . . . . . .41 Mediterranean vegetable stir-fry .79 New potatoes with garlic, . . . . . . . . . tomatoes and prawns . . . . . . . . . . .36 Peanut bacon chips . . . . . . . . . . . . . .38 Pork tenderloin with beer and red cabbage, mustard vinaigrette . . . .60 Potato wedges and . . . . . . . . . . . . . . . cocktail sauce . . . . . . . . . . . . . . . . . . .33 Potatoes with garlic . . . . . . . . . . . . . . . and coriander . . . . . . . . . . . . . . . . . . .39 Potatoes with mushrooms . . . . . . .35 Real homemade chips . . . . . . . . . . .29 Sarladaise potatoes . . . . . . . . . . . . .34 Sirloin undercut cooked in wine . .92 Tex-Mex chips . . . . . . . . . . . . . . . . . . .30 Turkish saksuka salad . . . . . . . . . . 117

Prunes Stuffed pork medallions, rosemary vegetable skewer and cabbage-carrot salad . . . . . . . . . . . .57

Pumpkin Turkey with pumpkin and nutmeg . . . . . . . . . . . . . . . . . . . 152

Rabbit Spicy rabbit . . . . . . . . . . . . . . . . . . . . .38

Red beans Beef with beans . . . . . . . . . . . . . . . . .70

Rice and risotto Fried rice . . . . . . . . . . . . . . . . . . . . . . 134 Light ham and pea risotto . . . . . . .84 Rhubarb and pistachio . . . . . . . . . . . . yoghurt cake . . . . . . . . . . . . . . . . . . . .48 Rice with shrimp oil sauce . . . . . . 133 Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58 Saffron risotto . . . . . . . . . . . . . . . . . .50

Rhubarb Rhubarb and pistachio . . . . . . . . . . . . yoghurt cake . . . . . . . . . . . . . . . . . . . .48

INDEX PAR INGRÉDIENTS

160 | 161

Salmon Braised fish with tomatoes . . . . . . . . and fennel . . . . . . . . . . . . . . . . . . . . . .66 East coast clam chowder . . . . . . . 143 Seafood fritto-misto . . . . . . . . . . . . . . with cocktail sauce . . . . . . . . . . . . 108

Semolina ActiFried kebab . . . . . . . . . . . . . . . 118 Semolina Halva . . . . . . . . . . . . . . . 121

Shrimp East coast clam chowder . . . . . . . 143 Fried rice . . . . . . . . . . . . . . . . . . . . . . 134 New potatoes with garlic, . . . . . . . . . tomatoes and prawns . . . . . . . . . . .36 Rice with shrimp oil sauce . . . . . . 133 Seafood fritto-misto . . . . . . . . . . . . . . with cocktail sauce . . . . . . . . . . . . 108 Very spicy Creole prawns . . . . . . 148

Squid

Beef with beans . . . . . . . . . . . . . . . . .70 Bolognaise sauce . . . . . . . . . . . . . . . .88 Braised fish with tomatoes . . . . . . . . and fennel . . . . . . . . . . . . . . . . . . . . . .66 New potatoes with garlic, . . . . . . . . . tomatoes and prawns . . . . . . . . . . .36 Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58 Saffron risotto . . . . . . . . . . . . . . . . . .50 Turkish saksuka salad . . . . . . . . . . 117

Trout Fried marinated trout . . . . . . . . . . 102

Turkey Spicy chicken drumsticks . . . . . . . . . . and fennel salad . . . . . . . . . . . . . . 105 Turkey breast . . . . . . . . . . . . . . . . . . . . . with three peppers . . . . . . . . . . . . 122 Turkey with pumpkin . . . . . . . . . . . . . . and nutmeg . . . . . . . . . . . . . . . . . . . 152

Veal

Algarve-style Squid . . . . . . . . . . . . . .76 Seafood fritto-misto . . . . . . . . . . . . . . with cocktail sauce . . . . . . . . . . . . 108

ActiFried kebab . . . . . . . . . . . . . . . 118 Fried meatballs . . . . . . . . . . . . . . . . 101 Saffron risotto . . . . . . . . . . . . . . . . . .50 Wiener Schnitzel . . . . . . . . . . . . . . . .54

Tomatoes

Whitebait

Aubergines with sheep's . . . . . . . . . . . milk cheese and cumin . . . . . . . . . . .98

Crispy whitebait with bread . . . . . . . and tomatoes . . . . . . . . . . . . . . . . . . .87

INGREDIENT INDEX & NOTES

Notes

162 | 163

Acknowledgements: Doctor Peter Minárik Professor Doctor Osman Müftüolu Doctor Christian Recchia Doctor Marianna Trifonova Doctor Trent Watson Duangjai Angkulwaranyu Stéphanie Biteau Carlo Cracco Jérôme Duport Nathalie Hutter Lardeau Sedef Iybar Kollár János Ilias Mamalakis Dana McCauley Glenis Noble Rosa Pertierra Reinhard Üblacker Geert Van Der Bruggen Mathijs Vrieze Ivan Zvezdev

SA SEB - 21261 SELONGEY CEDEX - RCS B 302 412 226 reference: 5086311 All rights reserved Nutritional content: Atlantic Santé Graphic design and layout: JPM & Associés Photo credits: Image & Associés - Fotolia - Inmagine - Photodisc - Marc Muller Translation: Pro-fusion Production: Typocentre

Belgium Netherlands Czech Republic

Canada

Russia

12

Great Britain

1

11

Germany

Poland

0°

N

30°

NW

W

8

4

° 150

5

Asia

Turkey United Arab Emirates

120 °

° 240

Greece

SE

SW

2 ° 270

France Switzerland Hungary Romania Italy Bulgaria

3

90°

E

9

NE

United States

Spain Portugal

60°

300 °

2

10

° 330

Australia

S

210 °

180°

7 6

Actifry 1kg Recipes

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