Vita Cuisine Recipe Book

50 tasty & healthy Create delicious and

well-balanced meals

recipes

3545 Tefal VitaCuisine Recipe 04/06

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Page 1

Summary

Pages 2 – 5: Health information/ Benefits of Steam Cooking

6 – 7: Nutrition Table 8 – 9: Summer Menus 10 – 11: Winter menus 12 – 13: Tips and techniques 14 – 19: Starters 20 – 29: Vegetables 30 – 39: Meat and poultry 40 – 51: Fish 52 – 59: Desserts 60 – 61: Sauces 62 – 63: Table of cooking times 64: Index

01


27/4/06

09:22

Page 1

Summary

Pages 2 – 5: Health information/ Benefits of Steam Cooking

6 – 7: Nutrition Table 8 – 9: Summer Menus 10 – 11: Winter menus 12 – 13: Tips and techniques 14 – 19: Starters 20 – 29: Vegetables 30 – 39: Meat and poultry 40 – 51: Fish 52 – 59: Desserts 60 – 61: Sauces 62 – 63: Table of cooking times 64: Index

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Benefits of steam cooking Welcome to the world of Tefal steam cooking!

ealthier, more nutritious dishes may easily be prepared by steaming and the results are colourful and naturally flavoursome. The true versatility and benefits of steaming can now be explored.

…Eat less fat, less sugar, less salt, but more fruit, vegetables and fish…

H

Your Tefal steamer is suitable for most foods and a surprising variety of recipes.

BALANCED NUTRITION

Fats, Oils & Sweets USE SPARI SPARINGLY NGLY

The VitaCuisine steamer allows you to prepare a tasty and well balanced meal in one easy step. Thanks to the individual baskets and cooking tray, vegetables, rice, fish, meat, fruits and desserts can be cooked simultaneously.

PRESERVING VITAMINS The steamers's gentle yet quick cooking system retains more vitamins and micronutrients.

Milk, Yogurt & Cheese Group 2-3 SERVINGS

Vegetable Group 3-5 SERVINGS

LESS FAT

Fruit Group 2-3 SERVINGS

Bread, Dry Beans, Cereal, Rice & Pasta Group 6-11 SERVINGS

Steam cooking is ideal for fish, chicken and lean meat. The specific cooking tray helps retain the essential fat, Omega 3 in oil-rich fish

like salmon, sardines, mackerel, trout, herring, and fresh tuna.

MORE FRUITS AND VEGETABLES

Meat, Poultry, Fish, Eggs & Nuts 2-3 SERVINGS

The steaming process is easy and efficient. Steaming can help to

The food pyramid

increase your daily consumption of fruit and vegetables.

Balance in practice: An explanation of the food groups

Now you are ready to create a delicious and well-balanced meal in one.

T

The following recipes include a balance of health conscious dishes plus some good traditional favourites such as Chicken Supreme and Steamed Sponge Pudding. We hope these inspire you to create even more dishes in your Tefal Steamer.

Get steaming!

o simplify our nutritional needs, it is usual to classify foods into 7 groups according to their principal components and their particular nutritional benefits. Ideally, a food from each group should be consumed daily. However, it is possible for the body to adapt and postpone a temporary deficiency in a food group, provided that it is compensated for in the days following.

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Nutrition table Elements

Foods

Benefits

Energy (Kcal or kj)

Measure of daily energy needs.

Proteins

Renewal of the tissue and the cells.

Fat

Correct operation of the cells (fatty acids).

Carbohydrate

Fuel for our body, essential for the correct operation of the brain, the muscles...

Fibres

Cauliflower, cucumber, spinach, red fruits, fig.

Regulation of the gastro-intestinal tract, decreases the absorption of cholesterol and carbohydrate.

Calcium

Milk, almonds, crustaceans, cabbage, soya, egg yolk.

Good for the structure of the bones and the teeth, muscular contraction and prevention of osteoporosis.

Iron

Spinach, meat, crustaceans, algae, egg, soya, lentil, dried fruits, aromatic herbs.

Transports oxygen, essential for the correct operation of the body.

Magnesium

Corns, leeks, potatoes, bananas.

For electrolyte balance, anti-stress, anti-infectious.

Silicon

Cereals.

Essential for bone growth and the development of cartilage. Ensures good flexibility of the skin.

Vitamin A

Cream, butter, egg yolk.

Antioxidants: a vital role in the growth and repair of body tissues, good eyesight and healthy skin.

Vitamin C

Parsley, sweet peppers, broccoli, orange, lemons, green salad.

Anti-oxidants: helps to fight against infections and in the absorption of iron, plus maintains normal connective tissue.

Vitamin D

Tuna, sardine, egg yolk, mushrooms, cheese.

Essential for the development of the skeleton and the absorption of calcium. Increases the resistance to infections.

Vitamin E

Soya, hazelnuts, almonds, cereals, eggs, chocolate.

Antioxidant: protection of the membranes of the cells, anti ageing. Preserves fertility. Protects the neurons, heart and arteries.

Vitamin K

Meat, eggs, cabbage, spinach, broccoli.

Helps the coagulation of blood.

Vitamins of group B

Fish, wholemeal bread, meat, wholemeal cereals, dried vegetables, eggs, green vegetables.

Maintenance and repair of skin and the hair. Helps in the maintenance of the nervous and muscular systems. Important for the metabolism of tissues and organs.

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Summer menus Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Chocolate milk

Small cream cheese

Lemon tea

A coffee

A glass of water

Black tea

A glass of milk

Bowl of milk bowl

One natural yogurt

Chocolate milk

Cheese

Milk Bread

Toasted bread

Fruit salad

Wholemeal cereal or sweetened rice Salad of melon and water melon

Rusk

Wholemeal bread

Cress salad

Salad of potatoes and steamed sweet peppers

Wholemeal bread

Breakfast

Butter Strawberry jam Apple juice

Wholemeal bread Butter Honey Green tea

Butter Raspberry jam

Butter Honey A peach

Compote of apple and bananas

Dried apricots

Stewed fruit

Lunch

3 vegetables terrine

Cucumber with yogurt

Chicken with coconut milk and steamed rice

Monkfish with curry

Steamed Fig and raspberry purée

Dinner

& steamed couscous with mange tout

Lamb with mint butter and basil courgettes Rice pudding

Warm chicken liver salad

Scrambled eggs with steamed sweet pepper

Hot goats cheese and toast

Cake

Bananas with steamed chocolate sauce

Note: Recipes for dishes underlined are detailed in this booklet.

Veal and tuna and pasta Tiramisu

Steamed kebab of peach, apricot and kiwi

Fresh fruit salad

Grated carrot salad

Steamed fish fillets with fennel

Aubergines Caviar

Taboule (steamed couscous & vegetables)

Steamed tomato soup

Melon with Parma ham

Paella

Steamed prawns with tomato and garlic

Cheese and fresh apricots

Stuffed tomatoes with spinach Lemon or grapefruit sorbet

Spring roll Cod with yoghurt and mustard sauce and Chinese steamed vegetables

Tart with tomato, white cheese and gorgonzola Duck with peaches

Red fruits mousse

Chocolate fondue and fresh fruits

Thick courgette soup with goat cheese

Tomato, mozzarella and basil salad

Tomatoes w ith tuna

Seafood skewers and steamed rice

Steamed peaches with mint syrup

Zabaglione with Kiwi fruit

Fruit yoghurt

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Winter menus

Breakfast

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Herb tea

Coffee

Green tea

Lemon tea

Coffee

Lemon tea

Muesli with dried fruits

A whole milk yoghurt

A piece of cheese

A drink with chicory and milk

Cornflakes or rice cereal

A yogurt

Milk Bread or Brioche

One glass of milk

Wholemeal bread

Multigrain Bread

Butter

One pear

Lunch

Roquefort

Cream of pumpkin

Dinner

Endive and nut salad.

Cream of lettuce soup

Seaperchwith tomato sauce

Tournedos and steamed apples

Steamed rice

Pears with chocolate

Fresh pineapple

leeks with orange mayonnaise

Warm tuna and beans salad Scrambled eggs with Apple and mushrooms banana and soya bean compote with sprouts cinnamon Hot Trifle with fruit*

One apple

Butter Apricot jam

Cream cheese Prunes or stewed fruit

An apple juice

2 clementines

One orange

Italian Veal and polenta

Soya Milk

Butter Jam

Honey

White and red cabbage salad with raisins

A slice of sandwich loaf

Toasted bread

Salad of potatoes and lentils Mussels with cream sauce and salad of radicchio lettuce Pears and Bresse blue cheese

Celery salad Turbot with vanilla Steamed sponge pudding

Onion soup Turkey with mustard sauce and split pea purée Apple tart

Blue cheese salad.

Steamed broccoli terrine

Chicken with mushrooms

3 cheese soufflé

Scallops with white wine and steamed Steamed French tomatoes green beans Moist chocolate Banana pudding

Pork fillet and Brussel sprouts

Avocado and prawns

Asparagus and crab soup

Scampi with basil butter and steamed Romanesco

Pekinese salmon and steamed Cantonese rice

Grated carrots and chopped fennel with white pepper and coriander

Lemon Meringue tart

Litchi

Exotic fruit kebabs

Fish and shellfish with saffron cream sauce and steamed rice Fruit yoghurt

Note: Recipes for dishes underlined are detailed in this booklet.

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Steaming tips & techniques

T

here are a few rules, which should be followed when steaming to obtain perfect results every time:

Before steaming: Pick the right ingredients!

During steaming: • Do not pack food too tightly in the steam baskets. Leave some space for steam to circulate as much as possible.

• Ensure ingredients used are of the best quality and in perfect condition.

• Place meat, poultry and fish on the specially designed cooking plate.

• When choosing food for steaming, select suitable size food to fit in the steaming basket, especially if is to be cooked whole such as fish.

• Avoid frequently lifting the lid to check on the cooking progress, as this allows loss of steam and can lengthen the cooking time. If you do need to open the lid (e.g. to add more food), press the VITAMIN + touch pad again to quickly return the steamer to the ideal temperature.

• For best results, use pieces of food that are approximately the same size (such as potatoes, vegetables and chicken breasts) so that they can cook at the same time. The size and thickness of the food will alter the cooking time. Likewise when cooking larger quantities of food the cooking time will be increased.

• Subtle flavours can be given to steamed food with the addition of herbs, slices of lemon or orange, garlic and onion. These may be placed either underneath or on top of the food in the steaming basket or the cooking plate. To give meat, poultry and fish a delicious flavour, marinade the food for a few hours before steaming. The marinade can be as simple as a blend of wine and herbs, or it can be a spicy barbecue or tandori mix. • Cover food with cling film, the type recommended for use in microwave ovens and freezers, to prevent condensation forming and spoiling delicate foods such as egg custards or when heating ready made sauces. Using foil tends to increase the steaming time. • Frozen vegetables can be steamed from frozen. All fish, poultry and meat must be completely thawed before steaming. • For recipes that require longer cooking time, such as steamed puddings, you will need to top up with more cold water during steaming.

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Starter

Dishes

Thick courgette soup with goats cheese Ingredients

• 6 courgettes • 150g fresh goat cheese • 1 crushed clove of garlic (optional) • 8 mint leaves

• Serves - 4

• 1/2 tsp lemon juice

• Preparation - 10min

• 20g Parmesan cheese (optional)

• Cooking - 20min

• Salt and pepper How

to... Wash the courgettes and cut them in thin slices. Place them in

one

the large capacity bowl and steam for 20 min. with the garlic and 4 mint leaves. Remove the courgettes cooked “al dente” and blend them with the

two

goats cheese, 4 mint leaves and the lemon juice in a blender or food processor. Add salt and pepper.

three

Serve warm, tepid or cold. When you serve, sprinkle with grated Parmesan cheese.

Nutrition

Calcium (cheese), vitamin A (courgettes) and few calories. Values

101 kcal per serving • Proteins: 9g

• Fat: 2g

• Carbohydrate: 7g

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Starter

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Dishes

Starter

Aubergine caviar

Dishes

Tomatoes with tuna

Ingredients

Ingredients

• 2 aubergines

• 4 large tomatoes

• 1 chopped onion

• 4 small tomatoes

• 4 clove of garlic

• 100g canned tuna in brine

• 2 tblsp basil

• 1 egg yolk

• 1/2 red pepper and 1/2 green pepper

• 150 ml oil

• 1 tblsp chopped black olive

• Serves - 4

• 1/2 tsp mustard

• Serves - 4

• 1 tsp cumin


• 1 tsp saffron


• 1 tsp lemon juice

• Cooking - 45min


one two

• 1 tsp wine vinegar

to...

How

Cut the aubergines in 2, chop them and place them in the cooking tray. Add the onion, garlic, lemon j uice and seasoning . Steam for 45 min.

large capacity bowl, then cool them with cold water and peel them. Cut them in 2, remove the seeds and place them on absorbent paper towel. Prepare the mayonnaise by mixing the egg yolk, mustard, salt, and pepper.

Peel the red and green peppers and dice them. Add them i n the cooking tray 20 min before the end of cooking time for the aubergines.

to... Take out the two steamer baskets. Steam the tomatoes for 10 min in the

one

Gradually whisk in the oil a little at a time. When the mayonnaise is firm,

two

divide it into 2. Mix one half with the tuna. Soak the saffron in a little water and drain. Mix the remaining mayonnaise with the vinegar and saffron

Once cooked, remove the flesh inside the aubergines and chop with a knife

three

• Cooking - 10min

• Salt and pepper

strands to make a fluid sauce.

or a mixer. Then add the onion, garlic and pepper. Stir i n the chopped olives together with the cumin and lemon juice. Season.

three

Nutrition

Garnish half of the tomatoes with the tuna and put them on a plate, pour the saffron sauce around them.

Fibres, vitamin C (sweet pepper) and few calories. Nutrition Values

Very good quality of protein (eggs, tuna). All of the Recommended Daily Intake of Vitamin A.


• Fat: 2g


Values


• Fat: 10g


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Starter

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Dishes

Starter

Cream of pumpkin

Dishes

Warm tuna and bean salad

Ingredients

• 850g pumpkin flesh

• Serves - 4

• 150 ml milk


• 2 tblsp double cream

• Cooking - 30min

• Salt and pepper

Ingredients

• 450g tuna steaks • 1 sliced onion • 1 tblsp oil

How

to...

• 1 clove of chopped garlic

one

Dice the pumpkin flesh. Place it i n a steam basket.

• 1/2 cucumber

Steam for 20 min.

• 1 chopped red onion

two

10 min. before the end of cooking, add the cream and the milk in

three

the cooking tray. Season.

In a blender process the cooked pumpkin flesh, add the warmed cream and milk. Season.

• 420g tin of drained red kidney beans

• Serves - 4

• 2 tomatoes, cut in quarters


• 1 bag of green salad

• Cooking - 12-15min

• 5 tblsp French dressing How

to... Remove the skin from the tuna steaks and cut into 5 cm chunks.

Nutrition

All of the Recommended Daily Intake of Vitamin A (pumpkin and cream).

one

Place the tuna in the cooking tray. Add the clove of garlic, the onion and the oil. Steam for 12 - 15 min. Meanwhile prepare the salad. Slice the cucumber and then cut each

two

Values

• Proteins: 4g

• Fat: 7g

slice in half. In a large bowl, mix the cucumber, the onion, the garlic, the beans and the tomatoes together.

134 kcal per serving • Carbohydrate: 15g

three

Pour over the dressing and mix well. Pile on top of the salad leaves, then scatter over the tuna chunks and serve while still warm.

Nutrition

Excellent proteins. Iron, vitamin B9 and essential fats (tuna, oil). Values


• Fat: 24g


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Vegetable

Dishes

3 Vegetable terrine Ingredients

Carrot mousse:

Courgette mousse:

• 300g diced carrots

• 300g green

• 80g egg whites *

courgettes

• 1 tsp turmeric

• 80g egg whites*

• Salt and pepper

• 15 spinach leaves

• 80g double cream

• Salt and pepper

Celeriac mousse:

• 80g double cream

• 300g diced celeriac • 80g egg whites*

* Approximately 3 egg whites equals 80g.

• 10g nutmeg

• Serves - 4 • Preparation - 45min

• Salt and pepper

• Cooking - 70min

• 80g double cream How

one

to... Steam the carrots and the celeriac separately in the baskets for 30 min. Steam the sliced courgettes for 20 min. Cool the vegetables on a plate placed in the freezer, don’t cool them

two

with cold water. Blend the vegetables one by one in a food processor or a blender. Then in separate bowls fold in the stiffly beaten egg whites and the rest of the in gredients for each mousse.

three

Put the mixture in individual ramekins. Alternate the layers of vegetables and finish with the courgettes. Steam for 40 min.

Nutrition

All of the Recommended Daily Intake of vitamin A (cream, carrots and spinach). Values


• Fat: 19g


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Vegetable

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Dishes

Vegetable

Steamed chinese vegetables

Dishes

Steamed rice Ingredients

Ingredients

• 270g of Basmati rice

• Serves - 4

• 400 ml water


• 150g fresh soya beans

• Salt

• 100g Chinese dried black mushrooms

• Gruyere or Parmesan cheese

• Cooking - 60min

• 150g carrots How

• 1/2 Chinese cabbage or Chinese leaf • 100g canned palm hearts (optional) • 8 canned or bottled small whole baby sweetcorn • 1 small red sweet pepper

• Serves - 4

• 2 tbsp soya sauce


• 2 tbsp chopped fresh coriander

• Cooking - 30min

to...

one

Rinse the rice. Place the rice, water and salt in the rice bowl.

two

Put the rice bowl in a basket. Steam for 60 min. Separate the grains of rice with a fork, add a knob of butter.

• White pepper How

one

three

to... Put the black mushrooms in tepid water for 30 min.

and cut them into rectangular sticks. Wash the cabbage leaves and slice them. Remove the seeds of the sweet pepper and dice it. Put all the vegetables in the large capacity bowl and steam for 20 min.

three

Nutrition

High quantity of carbohydrate (rice), calcium and proteins (cheese). Drain the palm heats. Rinse the soya beans and drain them. Peel the carrots

two

Add some grated Gruyere or Parmesan cheese to the rice. Serve.

Values


• Fat: 0,25g


Before serving, pour over with the soya sauce and sprinkle with the chopped coriander and the white pepper.

Nutrition

Fibres, vitamin A and B9, and near the half of the Recommended Daily Intake in vitamin C (sweet pepper). Values


• Fat: 0.75g


23


Vegetable

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Dishes

Vegetable

Asparagus tips and eggs

Vegetable medley

Ingredients

Ingredients

• 600g green asparagus tips

• 200g carrots

• 3 eggs

• 200g turnips

• 3 tblsp of olive oil

• Serves - 4

• 1 tsp of balsamic vinegar


• Chopped chervil

• Cooking - 15min


• 200g fresh fine green beans or frozen whole green beans

two

• Serves - 4

• 200g frozen peas


• Chopped chervil


• Salt and pepper

to...

How

one

Dishes

to...

Place the eggs in a steam basket.

one

Peel and wash all the vegetables. Cut the carrots and the turnips into

two

Steam the prepared vegetables together with the peas for 40 to 50 min.

strips 4 cm long by 1 cm wide.

Put the asparagus tips in the other steam basket and steam for 15 min. After the cooking, cool the eggs in cold water and peel them. Make a French dressing with olive oil and balsamic vinegar, and incorporate

three

the chopped eggs. Divide the asparagus tips on 4 plates, pour the French dressing over them and sprinkle with chopped chervil. Serve.

three

Remove the vegetables and season. Sprinkle with the chopped chervil. Serve.

Nutrition

All of the Recommended Daily Intake in vitamin A and B9 (asparagus). High quality of proteins (eggs). Values

All of the Recommended Daily Intake in vitamin C, B9 and A. Values


Nutrition

• Fat: 12g


• Proteins: 5g

• Fat: 0,5g


25


Vegetable

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Dishes

Vegetable

Cauliflower with chive cream

Leeks with orange mayonnaise

Ingredients

Ingredients

• 1 medium size cauliflower

• Serves - 4

• 800g leeks

• 200 ml double cream


• 2 egg yolks

• 3 tblsp chopped fresh chives

• Cooking - 30min


• 1 tblsp mild mustard • 1 egg white

to...

• 150 ml sunflower or olive oil

• Serves - 4

• Zest of 1/4 of an orange

• Preparation - 20min • Cooking - 35min

one

Trim the cauliflower, cut into florets and wash it. Place the cauliflower in

• Salt

the large capacity bowl.

• White pepper

two

Put the cream, salt and pepper in the cooking tray. Add the chives.

How

to...

Steam for 30 min.

one three

Dishes

Wash and trim the leeks. Use only the white part and steam for 35 min in the large capacity bowl.

Arrange the cauliflower on a plate and top with the chive cream. Serve. Prepare a mayonnaise with the egg yolks and mustard. Beat in the oil drop

two

by drop. Just before serving, beat the egg white until stiff and fold into the mayonnaise. Then add the grated zest. Season.

Nutrition

Half of the Recommended Daily Intake of vitamin B9. Fibres (cauliflower), vitamin A (cream)

three

Serve the leeks with the mayonnaise.

Values Nutrition


• Fat: 19g


Half of the Recommended Daily Intake of vitamin A. Vitamin A (leeks), calcium (milk). Values


• Fat: 30g


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Vegetable

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Dishes

Vegetable

Tomatoes stuffed with spinach

Dishes

Courgettes sprinkled with parsley

Ingredients

Ingredients

• 4 large firm beef steak tomatoes

• 800g courgettes

• 400g fresh spinach

• 30g butter

• Serves - 4

• 150g fromage frais

• Serves - 4

• 3 cloves of garlic


• 2 eggs


• Parsley

• Cooking - 20min

• Salt and pepper

• Cooking - 10+20min

• A pinch of ground nutmeg How

How

to...

to...

one

Wash the spinach and steam for 10 min. Press through a sieve to

two

Cut a slice from the top of each tomato, remove the seeds and pulp.

one

Wash and cut the courgettes into 5 mm thick slices.

two

Steam for 20 min in the l arge capacity bowl.

squeeze out the excess water and then chop.

Salt the inside. Beat the egg with the fromage frais. Add the spinach and season with salt,

three

• Salt and pepper

three

Place them on a plate, season and pour over melted butter. Sprinkle with basil and the chopped cloves of garlic. Serve.

pepper and nutmeg. Stuff the tomatoes. Replace the slice on the top of the tomatoes and put the stuffed tomatoes in the large capacity bowl. Steam for 20 min. Serve hot.

Nutrition

More than the half of the Recommended Daily Intake of vitamin A (courgettes and butter). Vitamin C (parsley).

Nutrition

Calcium (white cheese, spinach), all of the Recommended Daily Intake in Vitamin A and B9 (spinach).

Values

90 kcal per serving Values

• Proteins: 4g


• Fat: 6g

• Fat: 7g



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Meat

Dishes

Italian veal Ingredients

• 4 veal escalope • 100 ml white wine • 1 small aubergine • 8 sage leaves • 100g mozzarella cheese • 1 sprig of thyme • 2 tomatoes (skins removed)

• Serves - 4

• 30g butter


• 2 shallots

• Cooking - 23min


to...

one

Cut the aubergine in thin slices. On each escalope place one slice of

two

Place in the cooking tray together with cubes of butter, chopped shallots,

aubergine, one slice of mozzarella and one sage leaf. Season.

diced tomatoes, thyme and white wine. Roll up the escalopes. Place them in the cooking tray, secure them with a

three

wooden cocktail stick and steam for 23 min. Arrange the veal on a warmed plate and pour over the sauce.

Nutrition

Excellent proteins, calcium (cheese). Values


• Fat: 18g


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Dishes

Meat

Turkey with mustard sauce

Duck with peaches

Ingredients

Ingredients

• 4 x 150g boneless turkey breast steaks

• 2 duck breasts or 2 duck breast fillets

(or turkey breast cut into 1.5cm thick slices)

• 4 fresh peaches

• 1 tblsp wholegrain mustard

(or canned sliced peaches in natural juice)

• Salt and pepper

• 1 shallot

For the sauce:

• Serves - 4

• 1 tblsp wholegrain mustard


• 1 tsp Dijon mustard


• 4 tsp half fat crème fraiche How

one

• Juice of 1/2 orange or 3 tblsp fresh orange juice


• 4 cloves


• Salt and pepper

to... Spread the mustard on one side of the turkey. Roll up each turkey breast

How

to... Chop the shallot. Peel the peaches and slice them. Squeeze the orange

and secure it with a wooden cocktail stick. Put them in the cooking tray.

juice. Remove any skin and fat from the duck. Cut the duck breast in half (serve 1/2 per person).

Mix the two mustards with the crème fraiche. Pour over the rolled turkey. Steam for 25 - 30 min, the cooking time depends on the thickness and size of the rolled turkey.

three

• Serves - 4

• 40 ml Port

one two

Dishes

two

Place the shallot, duck, peach slices and cloves in the cooking plate. Pour over the Port and the orange juice. Add salt and p epper.

Serve on warmed plates, remove the cocktail stick and pour over the mustard sauce.

three

Steam for 12-15 min. Serve the duck with the peaches and a little of the sauce.

Nutrition

Excellent proteins, vitamin of B group. All of the Recommended Daily Intake of vitamin B12. Values

• Fat: 7g

Excellent proteins, vitamins of B group and few calories. Values


Nutrition


• Proteins: 20g

• Fat: 6g


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Dishes

Meat

Lamb with mint butter Ingredients

• 8 small pieces of lamb steak (about 50g each)

• Serves - 4

• Mint leaves


• 50g butter

• Cooking - 6min

• Salt and pepper

Dishes

Pork fillet with crushed peppercorn sauce Ingredients

• 400g pork fillet or tenderloin • 5 whole peppercorns

How

one two

to...

For the sauce:

Season the lamb. Place them in the cooking tray position without


• Serves - 4

any sauce. Steam them for 6 min. with 4 mint leaves.

• 50 ml Madeira


• 1 tblsp tomato purée

• Cooking - 17min

Mix the softened butter with some chopped mint.


three

Serve the lamb with the mint butter.

one

Cut the pork into 1 cm thick slices, salt, and sprinkle with crushed

two

5 min. before the end of cooking, add the cream, Madeira, tomato

Nutrition

Excellent proteins, all of the Recommended Daily Intake of Vitamin B12.

to...

peppercorns. Steam for 17 min in the cooking tray.

purée, salt and pepper. Mix well.

Values


• Fat: 48g

three

Arrange the pork on a warmed plate and top with the sauce.

• Carbohydrate: 0g Nutrition

Excellent proteins, iron, vitamins of the B group. Values


• Fat: 21g


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Dishes

Meat

Chicken supreme with tarragon

Dishes

Chicken with coconut milk Ingredients

• 4 boneless chicken breasts Ingredients

• 1 chopped onion

• 4 boneless chicken breasts

• Serves - 4

• 1 chopped red or green pepper

• 2 tblsp chopped fresh tarragon


• 200 ml coconut milk

• Serves - 4


• 1 tblsp curry powder


• 2 tblsp double cream

• Cooking - 20min

• 200 ml double cream • Salt and pepper How

one two three

• Salt and pepper

to... Skin and season the chicken breasts, sprinkle with the chopped tarragon

How

and put them in the cooking tray.

to...

one

Put the oil, the onion, and pepper in the cooking tray. Pour in the

two

Slice the chicken into 4 cm strips. Add the chicken strips in the cooking

coconut milk and sprinkle with curry powder. Steam for 20 min.

Pour over the cream and add the rest of the tarragon, salt, pepper and steam for 20-25 min.

tray 15 min before the end of cooking.

Arrange the chicken breasts on a warmed serving plate and pour over the sauce.

three

Serve on warmed plates.

Nutrition

Few calories, excellent proteins and vitamins of the B group.

Nutrition

Excellent proteins, iron, vitamins of the B group (chicken) and vitamin C (sweet pepper).

Values


• Fat: 20g


Values


• Fat: 21g


37


Meat

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Page 38

Dishes

Meat

Chicken with courgettes

Dishes

Veal with tuna

Ingredients

Ingredients

• 4 chicken breast fillets (about 150g each)

• 400g veal escalopes

• 2 small courgettes

• 200g fresh tuna (cut in slices)

• 1/2 sweet green pepper

• 200g fresh mushrooms

• Serves - 4

• 1/2 sweet yellow pepper

• 150g Parmesan cheese


• 1 large tomato

• Serves - 4

• Salad

• 1 tsp ground ginger


• Salt

• Salt and pepper


• 20g green or black olives How

one

How

one

to... Cut the courgettes lengthwise into 8 strips.

Put each seasoned chicken fillet between 2 strips of courgette, roll them sweet peppers and the tomato.

three

Cut the veal in thin slices. Do the same with the tuna but in smaller slices. Wash the mushrooms and cut them in slices too.

Start with one slice of veal, followed by one slice of tuna and slices of mushroom. Then sprinkle with the grated Parmesan cheese and start again with a slice of veal…etc.

and secure them with a wooden cocktail stick or kitchen string. Dice the

Place the chicken, sweet peppers and tomato in the cooking tray. Season

to...

Place layers of the ingredients one on top of another in 4 piles.

two two

• Cooking - 15min

three

Season and steam for 15 min. Serve on a bed of salad drizzled with the cooking juice.

and steam for 20-25 min. Before serving, sprinkle with the ginger and decorate with the olives.

Nutrition

Nutrition

Excellent proteins, iron, vitamins of the B group.

Values

Values

359 kcal per serving


Calcium (parmesan), essential fats, all of the Recommended Daily Intake of vitamin B12 (tuna)

• Fat: 8g


• Proteins: 51g

• Fat: 15g


39


27/4/06

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Page 40

Fish

Dishes

Steamed fish fillets with fennel Ingredients

• 4 fillets of John Dory or Sea bream • 2 fennel bulbs • 10g fennel grains

• Serves - 4



• 1 lemon



to...

one

Shred the fennel bulbs. Add salt, pepper and pieces of lemon. Sprinkle

two

Add the fish fillets and steam for 15 min. more.

three

with the fennel grains. Place in the cooking tray and steam for 15 min.

On a warmed plate, pl ace the fennel and arrange the fish fillets on top. Drizzle over the olive oil.

Nutrition

Excellent proteins, essential fats, vitamin C and B9. Values


• Fat: 20g


41


Fish

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Page 42

Dishes

Fish

Mussels with cream sauce

Dishes

Scampi with basil butter Ingredients

Ingredients

• 2 kg brushed and washed mussels

• 12 raw scampi

• 2 chopped shallots

• 12 spinach leaves For the marinade:

• 200 ml dry white wine • 2 tblsp fresh chopped parsley

• Serves - 4


• 2 tblsp lemon juice


• 1 tblsp of lemon juice


• Cooking - 30min

• 1 chopped shallot • 6 chopped fresh basil leaves


one

• Pepper

to...

• Salt

• Serves - 4

Wash the mussels. Put the mussels in the large capacity bowl by removing

Sauce:


the two steamer baskets.

• 8 basil leaves


• 30g butter

two

Add the chopped shallots, wine, parsley and lemon juice in the cooking tray.

three

Put the mussels in a dish and pour over the sauce. Serve as soon as possible.

Mix in the cream and season. Steam for 30 min.

How

one

Shell the scampi and marinate them for 30 min. with the oil, lemon juice,

two

Strain the scampi and roll each scampi in a spinach leaf. Put them in the

Discard any unopened mussels.

Nutrition

Excellent proteins, all of the Recommended Daily Intake of vitamin B12. Values

three


• Fat: 22g


to...

chopped shallot, basil, salt and pepper.

cooking tray.

Add the butter and the chopped basil. Steam for 7-9 min. Arrange on a plate and pour over the sauce.

Nutrition

Excellent proteins, vitamin A (butter). Few calories. Values


• Fat: 10g


43


Fish

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Page 44

Dishes

Fish

Seafood skewers

Dishes

Sea bass with tomato sauce

Ingredients

Ingredients

• 400g monkfish tail fillet

• 4 sea bass fillets (about 130g each)

• 8 large raw tiger prawns

• 200g ready made fresh tomato sauce

• 8 fresh scallops

• 2 tblsp olive oil

• 1 red pepper

• Salt

• 1 green pepper

• 15 olives

• 4 wooden skewers about 20cm long

• Pepper

• Serves - 4

For the marinade:

• 4 basil leaves, chopped


• 150 ml oil

• Serves - 4

• 20g seaweed or sea lettuce (optional)

• 1 tsp fennel seeds


• 1 bunch of parsley

• 2 tsp fresh chopped thyme

• marinade - 1-2hr

• 2 dried bay leaves

• Cooking - 14min

• Juice of 1/2 lemon How

Using a sharp knife cut the monkfish away from the bone and cut into 5 cm

Put in the cooking tray the tomato sauce, chopped stoned olives,

two

Process the parsley in a blender. If necessary add some water to make

too tightly otherwise they will not cook evenly.

three

chopped basil and the olive oil.

a smooth sauce.

chunks. Thread the fish, prawns, scallops and vegetables onto 4 wooden kebab skewers, beginning and ending with a piece of pepper. Do not pack

two

to...

one

to... Remove the seeds from both the peppers and cut into 5 cm square pieces.

one

How

• Cooking - 15min

Mix the marinade ingredients together. Leave the kebabs to marinate in the

Put the sea bass fillets i n the cooking tray on the seaweed or sea lettuce,

three

and season with salt and pepper. Steam for 15 min. Place a bowl in the centre of a warmed plate. Pour the tomato sauce into the bowl, place the fillets around it an d pour the parsley juice over the fish.

refrigerator for 1 to 2 hours.

Steam for 12 min in the large capacity bowl.

Nutrition

A 1/4 of the Recommended Daily Intake in iron and 3/4 phosphorous and all of the intake of vitamin B12.

Nutrition

Excellent proteins, iron, phosphorous, essential fats, vitamin C (sweet pepper).

Values


Values

• Fat: 15g



• Fat: 15g


45


Fish

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09:22

Page 46

Dishes

Fish

Cod with yogurt and mint sauce

Dishes

Monkfish with a curry sauce Ingredients

• 800g monkfish tail • Large leaves of Chinese leaf or

Ingredients

• 500g cod fillet

Chinese cabbage

• 150g stoned green olives

• Indian curry powder

• 1 natural yogurt (150g)

• 200 ml coconut milk

• 1 tsp wholegrain mustard

• 2 green mangoes

• 2 tsp balsamic vinegar

• Serves - 4

• 1 lemon

• Serves - 4

• Salt


• Bunch of coriander


• Grounds black pepper

• Cooking - 12min

• Salt


• Chopped fresh mint + some extra mint leaves How

one

to...

• Toasted flaked almonds How

Season the cod fillet. Steam for 12 min in the cooking plate.

one

When the cod is cooked, let it cool for 10 min. Cut the green olives in slices.

two

Prepare the sauce by mixing the yogurt, mustard, vinegar, salt and chopped

cooking tray. Put the pieces of fish on top of the cabbage leaves.

milk. Steam for 5 min. then wrap up the fish in the cabbage leaves. Steam again for 20 min.

Remove the skin from the cod and cut into pieces of 2 cm and put them in a serving bowl. Pour over the yoghurt sauce and add the olive slices. To decorate, add some washed mint leaves.

Peel the mangos and dice them in 1/2 cm pieces. Pour over the lemon juice

three

and add the salt and the chopped coriander. Serve the pieces of fish with the cabbage leaves and pour over a little of the cooking liquid. Arrange with the diced mangos. Sprinkle with the almond.

Nutrition

Excellent low fat, all of the Recommended Daily Intake of vitamin B12

Nutrition

Excellent proteins, essential fats (omega 3 and 6), fibres.

Values


Cut the monkfish tail in 2-3 cm pieces. Place the cabbage leaves in the

Sprinkle the pieces of fish with curry powder and pour over 2 tsp of coconut

two

fresh mint.

three

to...

• Fat: 14g

Values



• Fat: 28g


47


Fish

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Page 48

Dishes

Fish

Turbot with vanilla

Dishes

Scallops with white wine

Ingredients

Ingredients

• 600g trimmed turbot or halibut

• 12 scallops

• 30g cornflour

Sauce:

• 2 whole vanilla pods

• 2 finely chopped shallots

• Coarse salt and fine salt

• 100 ml white wine

• Serves - 4

• 200g dried black mushrooms

• Serves - 4



• 1 egg yolk


• 100g butter


• 1 tin of pineapple in fruit juice (335g)


• 4 tbsp double cream How

How

to... Put the dried mushrooms on a plate, cover with warm water and soak for 30

one

• Salt and pepper

one

Put the shallots, wine, cream, butter, salt and pepper in the cooking tray. Steam for 5 min.

min. When they are soft, put them in a steam basket. Mix the cream, egg yolk and cornflour in the rice bowl and put it in the other steam basket. Steam for 20 min together with the fish.

5 min. before the end of cooking, wash the scallops and dry them. Place the

two

scallops in the cooking tray. Steam for 5 min. Don’t steam the scallops too much.

Put the fish in the cooking tray. Salt. Cut the vanilla pods in half and place

two

to...

them on the cut side of the fish. Drain the pineapple, retaining the juice and dice. Steam for 20-25 min.

three

Place the scallops on a warmed plate and pour over the sauce

Split the vanilla pod in half lengthwise and scrape out the seeds with a knife

three

and mix with the cream and a little of the pineapple juice. Beat until a creamy sauce. On each plate place the fish fi llets on a bed of mushrooms and pour over some of the sauce. Garnish with some diced pineapple. Serve with the remaining warm vanilla sauce and the rest of the diced pineapple.

Nutrition

Nutrition

Excellent proteins, iron. Values


Excellent proteins, essential fats (omega 3 and 6), fibres.

• Proteins: 13g

• Fat: 40g


Values


• Fat: 5g


49


Fish

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Page 50

Dishes

Fish

Pekinese salmon

Dishes

Fish with saffron cream sauce

Ingredients

• 4 salmon fillets • 400g fresh soya bean sprouts

Ingredients

• 2 tblsp sesame seeds

• Serves - 4

• 2 sea bream fillets

• Juice of 1 lime


• 50g butter

• 1 tblsp soya sauce

• Cooking - 15min

• 4 red mullet fillets • Saffron


one

• 200g salmon fillets

to...

• Chopped chervil

• Serves - 4

Pick over the soya bean sprouts. Wash them carefully so that the seeds

• 4 scallops


don’t fall out..

• Salt and pepper

• Cooking - 15min


two three

Add the salmon, lime juice, oil and the soya sauce. Steam for 15 min. Season.

Arrange the salmon fillets and bean sprouts on a warmed plate, sprinkle

How

one

to... Put the fish, without the scallops, in the cooking tray.

with sesame seeds and pour over the sauce. Add the cream, a few strands of saffron and cubes of butter. Steam for

two

Nutrition

three

Values


• Fat: 24g


12-15 min. 10 min before the end of the cooking time, add the scallops in the cooking tray.

Essential fats, vitamin D and all of the Recommended Daily Intake of vitamin B12

Serve the fish and pour over the sauce. Sprinkle with the chopped chervil.

Nutrition

Excellent proteins, phosphorous, essential fats, vitamin A (butter, cream), vitamin D (salmon). Values


• Fat: 28g


51


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Dessert

Dishes

Moist chocolate puddings Ingredients

• 100g good quality plain chocolate (64% cocoa solids) • 50g softened butter

• Serves - 4

• 3 eggs


• 85g caster sugar


• 35g plain flour How

to... Break the chocolate into small pieces and melt in the cooking plate for

one

10 min. Once the chocolate has melted add the softened butter. Stir until melted. Separate the eggs.

two

Whisk the egg whites until stiff. In a separate bowl beat the egg yolks and sugar with a whisk until thick and pale in colour. Gently fold in the whipped egg whites, then the melted chocolate mixture and finally the flour. Pour the mixture into 4 buttered individual 150ml (1/4pint) pudding basins or buttered ramekin dishes. Place a circle of buttered greaseproof paper on top of each pudding. Cover each with cling film and put in the large capacity bowl. Steam for about 30-35 min. the pudding is cooked when a skewer inserted

three

in the centre comes out with no uncooked mixture attached. Loosen the edges and turn out.

Nutrition

Magnesium (chocolate), vitamin A (butter), proteins (eggs) Values


• Fat: 22g


53


Dessert

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Dishes

Dessert

Steamed sponge pudding

Dishes

Diplomat pudding Ingredients

• 400 ml warm milk • 150g caster sugar

Ingredients

• 125g margarine

• 4 eggs

• Serves - 4


• 100g glacé cherries or other candied fruit


• 2 medium size eggs

• 150g sponge fingers

• 175g self raising flour

• Serves - 4

• 1/2 tsp vanilla essence

• Preparation - 6-8min

• 2 tblsp milk

How

one

Cut the cherries into quarters and soak the fruit in the rum. Line the bottom of the buttered rice bowl with some of the sponge fingers.

to... Beat the eggs with the sugar, add any l eft over rum and stir in the warm

Sieve the flour and baking powder together. Beat the margarine and

one

to...


• 75g sultanas or currants (optional) How

• Cooking - 60min

• 50 ml rum

the sugar until light and fluffy. Beat the eggs one at a time. Mix in the flour, vanilla essence and milk to make a soft dropping consistency.

milk. Pour a little of egg mixture in the base of the rice bowl and wait for

two

few minutes. Then put alternate layers of fruit and sponge fingers, slowly pouring over the egg mixture and finishing with a l ayer of sponge. Leave to

Mix in the fruit.

stand for 30 min. Cover with cling film. Steam for 60 min or until set.

Well grease the rice bowl or a 1 l itre heatproof pudding basin. Pour in the

two

prepared mixture. Butter a piece of greaseproof paper and place on top of the pudding. Cover with cling film.

three

Allow to cool completely and then unmould. Serve with a fruit sauce.

Place the rice bowl in the steaming basket or basin in the large capacity bowl. Steam for 45 min, then refill with water. Reset the timer, press the

three

VITAMIN + touchpad and steam for a further 30 to 45 min. Al so the pudding is cooked when a skewer inserted in the centre comes out with

Nutrition

Calcium (milk), high quality proteins (milk, eggs), energy (sugar, candied fruits).

no uncooked mixture attached. Turn out and serve.

Values

Nutrition

High quantity of proteins (eggs), vitamin E (margarine).

379 kcal per serving • Protein: 7g

• Fat: 22g


Values


• Fat: 29g


55


Dessert

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Page 56

Dishes

Dessert

Pears with warm chocolate sauce

Dishes

Exotic fruit kebab Ingredients

• 1 banana • 1 passion fruit • 1 mango

Ingredients

• 1 pineapple

• Serves - 4

• 4 large firm pears

• Serves - 4

• 4 kebab sticks

• Juice of 1/2 lemon



• 1 glass of orange juice

• Cooking - 9min

• Cooking - 20min

• Juice of 1/2 lemon

• 125g good quality plain chocolate • 100 ml double cream

How How

to...

Peel the fruits. Cut the bananas in 2 cm slices and pour over the lemon

Peel the pears, keeping them whole, rub them with the lemon and put them

one

to...

one

juice. Dice the mango in 2cm cubes. Remove the core from the pineapple and cut into pieces..

in a steam basket. Steam for about 20 min, depending on the ripeness of the pears. 10 min. before the end of the cooking time, break the chocolate into small

two

two

film and put in the other steam basket. Arrange the pears on 4 plates. Briskly beat the chocolate and cream

three

Secure the fruits alternately on a kebab stick, beginning and ending with a piece of pineapple and steam for 9 min.

pieces and place in the rice bowl with the cream. Cover the bowl with cling

together with a small whisk until smooth. Pour over the chocolate sauce.

To make the sauce, use a blender and add any left over pieces of mango,

three

the passion fruit and orange juice. Process until smooth. Arrange the kebabs on a plate with the sauce surrounding them.

Serve as soon as possible.

Nutrition Nutrition

Fibres and vitamins A, C and B9. Few calories.

Magnesium (chocolate), fibre (pears), vitamin A. Values Values



• Fat: 15g

• Proteins: 1g

• Fat: 0.5g



57


Dessert

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Dishes

Dessert

Crème caramel

Dishes

Cinnamon apples

Ingredients

Ingredients

For the caramel

• 4 apples

• Serves - 4

• 100g granulated sugar

• 150g butter


• 4 tbsp. cold water

• 50g sugar


For the custard

• 1 tblsp of cinnamon

• 3 medium size eggs

• Serves - 4



• 1/2 tsp. vanilla essence

• Cooking - 15min

• 450 ml warm semi skimmed milk How

to...

How

one

Wash the apples and remove their centre with an apple-corer. Mix the

two

Fill the inside of the apples with this mixing and pack them individually

Well grease the ramekin dishes. Place the granulated sugar and water in a

one

to...

butter, the sugar and the cinnamon.

with cling film.

small saucepan. Dissolve the sugar over a low heat. Bring to the boil and boil gently until the sauce turns a golden brown colour. Evenly coat the base and sides of the dishes, quickly tilting the dish before the caramel sets.

three

Steam for 15 - 20 min. Serve tepid or cold.

Beat the eggs, caster sugar and vanilla essence together. Gradually pour in

two

the warm milk, stirring continuously. Strain the custard into 4 ramekin dishes and cover each with cling film. Place the ramekins in the maxi

Nutrition

High quantity of fibres and vitamins of group B.

capacity bowl. Steam for 15 min. or until set. Leave to cool completely.

Values

three

Chill well, preferably until the next day, before turning out. To serve, loosen the top and sides then turn out onto a plate.


• Fat: 6g


Nutrition

Calcium (milk), high quality proteins (milk, eggs), energy (sugar). Values


• Fat: 5g


59


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Cooking times Meat - Poultry

Type

Amount

Cooking times (mins) Recommendations

Vegetables

Type

Amount


Chicken b reast ( boneless)

Strips

500g

15

Artichoke

Fresh

3

43

Chicken brea st (b on el ess)

Whol e

450g

17

Asparagus

Fresh

600g

17

Chicken drumsticks

Fresh

4

36

Broccoli

Fresh

400g

18

Turkey escalope

Fresh

600g

24

Broccoli

Frozen

400g

22

Pork fillet

Fresh

700g

38

Celeriac

Fresh

350g

22

Lamb steak

Fresh

500g

14

Mushrooms

Fresh

500g

12

Frankfurters

Fresh

10

6-8

Cauliflower

Fresh

1 average 19

Cut in florets

Type

Amount


Sliced

Fish - Shellfish Thin fillet of fish

Fresh

450g

10

Thin fillet of fish

Frozen

450g

18

Thick fillets or steaks

Fresh

400g

15

Whole fish

Fresh

600g

25

Mussels

Fresh

1kg

15-20

Prawns

Fresh

200g

5

Scallops

Fresh

100g

5

1cm thick

Rice-Pasta-Grains

Type

Amount


White Rice American

150g

300ml

30-35

White Basmati Rice

150g

300ml

30-35

Easy cook white rice

150g

300ml

28-30

Brown Wholemeal rice

150g

300ml

33-38

Couscous

200g

350ml

23

Pasta (spaghetti)

200g

400ml

20-25

Soak for 5 min in boiling water before cooking Use boiling water & stir halfway through cooking

Fruits

Type

Amount


Bananas

Fresh

3

12

Whole

Apples

Fresh

4

20

Quartered

Pears

Fresh

5

20

Whole or halved

Cut in florets

In cubes or slices Small whole or cut in quarters

Cabbage (Red/Green)

Fresh

800g

22

Courgette

Fresh

600g

12

Spinach

Fresh

300g

13

Toss halfway through cooking

Spinach

Frozen

300g

15

Toss halfway through cooking

Fine green beans

Fresh

500g

30

Fine green beans

Frozen

500g

25

Carrots

Fresh

500g

15

Corn on the cob

Fresh

500g

40

Mange tout

Fresh

500g

15

Leeks

Fresh

500g

30

Sweet peppers

Fresh

300g

15

Peas

Fresh

400g

20

Peas

Frozen

400g

20

New potatoes (whole)

Fresh

600g

40-45

Potatoes

Fresh

600g

20

Thinly sliced

Thinly sliced

Sliced or cubed

Other foods

Type

Amount

Eggs

Hard boiled

6

Cooking times (mins) Recommendations 12

Eggs

Soft boiled

8

12

63

Vita Cuisine Recipe Book

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