Microwave cooking for special diets

Press, 9 December 1985, Page 12

Microwave cooking for special diets

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GLENNYS RAFFILLS

i Cooking Tutor

Cooking for special diets can be much simpler in the microwave oven. As well as the benefits of fast cooking, there are other advantages. Low-fat cooking is easier because of the moist nature of the cooking. Butter or fat is not needed to prevent the food from sticking or drying out. Vegetables such as onions cook in their own moisture instead of needing added butter. Fruits cook down beautifully without the addition of sugar, and as no water is needed the natural sugar content is enhanced.

Because of the speed of cooking natural grains, nuts and seeds retain their texture and taste, making the microwave especially useful for high-fibre cooking. Vegetarian food is delicious as combinations of vegetables can be cooked retaining flavour, colour, and texture. Tasty sauces can be made with the minimum of fuss and served with the vegetables. White meats such as fish and chicken are succulent, juicy,. and tender when cooked in the microwave. The following recipes have been tested in a 650 watt oven.

Vegetable fondue

3 tablespoons butter 1 clove garlic (crushed) 1 onion (chopped) 1 425 gram can peeled tomatoes in juice % teaspoon sweet basil and oreganum and sage and thyme 3 cups tasty cheese (grated) 1 tablespoon cornflour

Salt and pepper to taste Melt butter in a large round casserole dish. Add garlic and onion and cook on high 100 per cent for three minutes. Add chopped tomatoes, juice and herbs. Cover and cook on high 100 per cent until mixture boils (5 to 7 minutes). Combine cheese and cornflour and gradually add to tomato mixture, stirring until cheese has melted. Cook bh high 100 per cent uncovered stirring every two minutes until fondue is thick and bubbly. Season to taste. Serve with fresh or blanched vegetable dippers, such as broccoli, cauliflower, courgette, carrots, tomatoes, asparagus.

Apple amber

(sugar free)

6 apples peeled and sliced 1 tablespoon lemon juice (optional) 2 eggs separated Place apple slices and lemon juice in a covered container and cook on high (100 per cent) until apples have softened 8 to 12 minutes, stirring twice during cooking. Mash well with a fork and stir egg yolks into the mixture mixing well. Allow mixture to cool. Beat egg whites until stiff. Fold, into apple mixture. Chill well before serving. Chicken

Provencals (Low-fat) 1 425 gram can peeled tomatoes in juice 1 packet Maggi onion soup 1 larg| onion (chopped)

1 tablespoon chopped pars-

ley 1 clove garlic (crushed) % teaspoon chicken stock powder 8 chicken pieces (skinned) 3 courgettes sliced 10 mushrooms sliced

Salt and pepper Combine tomatoes, juice, soup, onion, parsley, garlic and stock in a medium sized casserole. Cover and cook on high (100 per cent) until mixture boils stirring after four minutes. Add chicken and vegetables and cook on high 100 per cent for 10 minutes stirring after five minutes. Reduce power to medium (80 per cent) and cook until chicken is tender. Season and serve with rice. Note: Mixture may be thickened with cornflour if required.

Bran muffins

(High-fibre)

2 tablespoons golden syrup 2 tablespoons butter 1 egg (beaten) % teaspoon baking soda Vt cup milk % cup yoghurt (plain or

navourea; ¥« cop sugar 1% cops bran (Vi-Bran) 2 tablespoons sesame seeds % teaspoon salt % cup sultanas 1 cup self-raising flour (wholemeal if preferred) Place golden syrup and butter in a jug and melt together on high (100 per cent). Combine all ingredients. Fill muffin, patty pans half full. Cook on high (100 per cent) for two minntes for six muffins. • t A?