George Foreman Fat Reducing Health Grill User manual

instructions and
recipes
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2
Read the instructions, keep them safe, pass them on if you pass the grill on.
Remove all packaging before use.
AIMPORTANT SAFEGUARDS
Follow basic safety precautions, including:
1 The grill must only be used by or under the supervision of a responsible adult. Use
and store it out of reach of children.
2 Don’t put the grill in liquid, don’t use it in a bathroom, near water, or
outdoors.
3 Don’t use the grill unless the grill plates are fitted.
4 Some parts aren’t as hot as others, but they’re all hot. Don’t touch – use
oven gloves or a folded towel.
5 Bread, oil, and other foods may burn. Don’t use the appliance near or below curtains
or other combustible materials, and watch it while in use.
6 Sit the grill on a stable, level, heat-resistant surface, near a power socket.
7 Route the cable so it doesn’t overhang, and can’t be tripped over or caught.
8 Don’t use the grill with an external timer or remote control system.
9 Don’t wrap food in plastic film, polythene bags, or metal foil. You’ll damage the grill
and you may cause a fire hazard.
10 Cook meat, poultry, and derivatives (mince, burgers, etc.) till the juices run clear.
Cook fish till the flesh is opaque throughout.

3
11 Keep the grill and cable away from hotplates, hobs or burners.
12 Unplug the grill after use, before moving and before cleaning.
13 Don’t use the grill for any purpose other than cooking food.
14 Don’t use the grill if it’s damaged or malfunctions.
15 If the cable is damaged, return the grill, to avoid hazard.
household use only
UBEFORE USING FOR THE FIRST TIME
Turn to “care and maintenance” on page 4, and clean the grill, to remove any dust left
by the manufacturing processes.
CPREPARATION
1 Centre the drip tray under the front of the grill, to catch run-off.
2 Grip the tops of the latches, and pull them out of their slots, to unlock the grill.
3 Open the grill, wipe the grill plates with a little cooking oil or butter, then close the
grill. Don’t use low fat spread – it may burn on to the grill.
CPREHEAT
4 Put the plug into the power socket (switch the socket on, if it’s switchable).
5 Move the switch to 1to turn the grill on – the display will show on.
6 The light will come on, then cycle on and off as the thermostat operates to maintain
the temperature. When the light goes off, the grill is ready for use.
CFILL THE GRILL
7 When the light goes off, use an oven glove to open the grill.
8 Lay the food on the bottom grill plate with a spatula or tongs, not fingers.
9 Don’t use anything metal or sharp, you’ll damage the non-stick surfaces.
CCONTACT GRILLING
10 Simply bring the handle forward, to close the grill on the food.
11 The hinge is articulated to cope with thick or oddly shaped foods.
12 The grill plates should be roughly parallel, to avoid uneven cooking.
13 Contact grilling tends to be faster, as both grill plates are in contact with the food.
CRACLETTE GRILLING
14 Follow the drawing at the top left of page 2 (raclette grilling):
a) open the grill
b) lift the lid straight up, to bring the hinges to the top of their travel
c) pull the lid forward as you close it, leaving a gap between the grill plates
15 Raclette grilling tends to be a bit slower, as the upper grill plate is clear of the food,
but it has the advantage that you can grill things you don’t want to squash, like
cheese on toast, or tomatoes.
CCHECK THAT THE FOOD IS COOKED
16 Whichever cooking method you use, check that the food is cooked through before
serving.
17 If you’re in doubt, cook it a bit more.
18 Cook meat, poultry, and any derivatives (mince, burgers, etc.) till the juices run clear.
Cook fish till the flesh is opaque throughout.

4
CREMOVE THE FOOD
19 Use the oven glove to open the grill.
20 Use wooden or plastic tools to remove the food.
CFINISHED?
21 Switch off (0) and unplug the grill.
CMORE?
22 Put on the oven glove, empty the drip tray into a heatproof bowl, then give it a wipe
with kitchen paper, and put it under the front of the grill.
CUSING THE TIMER
23 Using the timer is optional. It doesn’t switch the elements off or interfere with the
cooking process, it simply beeps to let you know that the time you set has expired.
24 Use the timer button to set the time on the display to the time you want.
25 The range is from 0 to 20 minutes.
26 The timer will count down, beep 4 times, then the display will revert to on.
,onmeans exactly that – if you leave food on the grill, it’ll keep on cooking.
CCARE AND MAINTENANCE
1 Unplug the grill and let it cool before cleaning or storing away.
2 Open the grill.
3 Remove one grill plate at a time.
4 Grip the handles at the sides of the grill plate.
5 Slide the surfaces marked “RELEASE” outwards, to unlock the grill plate
6 Lift the grill plate off the grill.
7 Now remove the other grill plate the same way.
8 After removal, wash the grill plates in warm soapy water, or in a dishwasher.
9 Dry the grill plates before replacing them on the grill.
10 Wash the drip tray in warm soapy water, or in the top rack of the dishwasher.
11 Wipe all other surfaces of the grill with a clean damp cloth.
12 Use a piece of paper towel and a little cooking oil to remove stubborn stains.
13 Replace one grill plate at a time.
14 Grip the handles at the sides of the grill plate.
15 Slide the surfaces marked “RELEASE” outwards, and hold them there.
16 Replace the grill plate on the grill.
17 Release the handles, to lock the grill plate in place.
18 Now replace the other grill plate the same way.
19 If you close the grill, and push the latches into the slots, it can be stored upright, to
save space.
20 Don’t put the grill in water or any other liquid.
21 Don’t use harsh or abrasive cleaners, solvents, scourers, wire wool, or soap pads.
,Where the top and bottom plates make contact, the non-stick surfaces may show
signs of wear. This is purely cosmetic, and won’t affect the operation of the grill.

5
cooking times & food safety
Use these times purely as a guide. They’re for contact grilling fresh or fully defrosted
food. When cooking frozen foods, add 2-3 minutes for seafood, and 3-6 minutes for
meat and poultry, depending on the thickness and density of the food.
Check food is cooked through before serving. If in doubt, cook it a bit more.
Cook meat, poultry, and any derivatives (mince, burgers, etc.) till the juices run clear.
Cook fish till the flesh is opaque throughout.
When cooking pre-packed foods, follow any guidelines on the package or label.
beef min
fillet 5-7
loin steak 7-8
burger, 50g, fresh 5-6
burger, 100g, fresh 7-8
burger, 200g, fresh 8-9
kebabs, 25mm cube 7-8
round steak 5-7
sausages (thin) 5-6
sausages (thick) 7-8
sirloin 7-9
T-Bone 8-9
fruit
apple, halve/slice 6-8
bananas, slice lengthwise 3-4
nectarines/peaches, halve/slice 3-5
pineapple, slice 3-7
pork
burger, 50g, fresh 5-6
burger, 100g, fresh 7-8
chop, 12mm 5-6
gammon steak 5-6
kebabs, 25mm cube 7-8
sausages (thin) 5-6
sausages (thick) 7-8
tenderloin, 12mm 4-6
chicken/turkey
chicken breast pieces 5-7
burger, 50g, fresh 4
burger, 100g, fresh 5
kebabs, 25mm cube 7-8
thighs (chicken) 5-7
turkey breast, thin sliced 3-4
lamb min
kebabs, 25mm cube 7-8
minced 6-7
loin chops 4-6
toasted sandwiches
cheese 2-3
ham (cooked) 5-6
roast beef (cooked) 6-7
sausage (cooked) 6-7
turkey (cooked) 6-7
seafood – steaks (25mm)
halibut, salmon, swordfish, tuna 6-9
seafood – fillets (12mm)
red snapper, salmon, sea bass 3-5
seafood
kebabs, 25mm cube 4-6
langoustines, prawns 1-2
scallops 4-6
snacks
calzone 8-9
hot dogs 2-3
quesadillas 2-3
tacos, meat filling 6-8
vegetables
asparagus 3-4
carrots, sliced 5-7
aubergine, slice/cube 8-9
onions, thin slice 5-6
peppers, thin slice 6-8
peppers, grill then skin 2-3
whole peppers brushed with oil 8
potatoes, slice/cube 7-9
squash, slice/cube 6-8

6
a few recipes to get you started
•Preheat the grill before cooking.
•When times are shown as a range (e.g. 5-7 minutes), we suggest you cook for the minimum
time, then start checking the food for readiness.
contact grilling
sausage and herb stuffed pork serves a family of 4
250g/½lb low-fat sausage, uncooked
½ cup fresh breadcrumbs
2 tbsp fresh parsley
½ tsp thyme
½ tsp marjoram
1 tsp fresh ground black pepper
2 whole pork tenderloins (fillets)
8 cocktail sticks, soaked in water then patted dry
Remove the sausage skins. Mix the sausagemeat, marjoram,
thyme, parsley, and pepper in a bowl. Cut each tenderloin in
two, then cut a slit sideways into each piece to make a
pocket. Stuff the pockets with the mixture, and fasten the
edges with cocktail sticks. Grill till the pork and stuffing are cooked through (6-8 minutes).
chicken tandoori with yogurt-based marinade serves a family of 4
2 boneless, skinless chicken breasts
200-250g carton plain low-fat yogurt
1 tbsp lemon juice
2 tsp paprika
2 garlic cloves, minced
½ tsp ground ginger
½ tsp cumin
½ tsp cayenne pepper
½ tsp cinnamon
Use a lidded casserole dish big enough to hold the chicken and
the marinade. Mix the yogurt, lemon juice, paprika, garlic,
ginger, cumin, cayenne and cinnamon in the dish. Cut each chicken breast into two, add them to
the dish, and turn till they’re well coated. Cover and refrigerate for 1-8 hours, turning at least
every hour. Grill the chicken till it’s cooked through (5-7 minutes). Discard the marinade.
smoked mackerel panini with tomatoes and crème fraiche serves 1
2 small cooked smoked mackerel fillets
2 thick slices wholegrain/wholewheat
4 cherry tomatoes, halved
1 large handful watercress
dressing
2 tbsp reduced fat crème fraiche
½ tsp lemon zest, grated
squeeze lemon juice
1 tsp black pepper
Mix the dressing ingredients and refrigerate.
Flake the mackerel on a slice of bread, top with
tomatoes and watercress, then the other slice, cook
for 2-3 minutes, add the dressing, and serve.

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Mediterranean beef and vegetable grill serves a family of 4
500g/1lb hindquarter flank steak
1 small courgette, cut into 8 pieces
1 small tomato, cut into 8 pieces
1 small onion, cut into 8 pieces
1 green pepper, cut into 8 pieces
1 tbsp balsamic vinegar
1 tsp fresh ground black pepper
1 tsp garlic granules
8 wooden skewers, soaked in water then patted dry
Mix the vinegar, pepper and garlic granules in a bowl.
Freeze the steak for 30 minutes, then cut it into thin
strips, across the grain. Discard any fat. Thread the
steak on 4 skewers, and the tomato and vegetables on
the other 4. Grill the steak skewers for 4 minutes, then
add the vegetable skewers to the grill. Sprinkle the
skewers with the vinegar, pepper and garlic mixture, and grill for 3-4 minutes more.
herbed chicken and mushroom kebabs serves 4
2 boneless, skinless chicken breasts
500g/1lb fresh whole mushrooms
1 tsp dried rosemary
1 tbsp dried parsley
½ tsp dried thyme
¼ cup lemon juice
2 tbsp white vinegar
½ cup nonfat chicken broth
1 tsp black pepper
8 wooden skewers, soaked in water then patted dry
Use a lidded casserole dish big enough to hold the chicken,
mushrooms and marinade. Mix the rosemary, parsley, thyme,
juice, vinegar, broth, salt and pepper in the dish. Cut the chicken
into 25mm/1” cubes, add to the dish, and turn till they’re well coated. Add the mushrooms, and
turn gently. Cover and refrigerate for 4-12 hours, turning occasionally. Thread the chicken and
mushrooms on the skewers, and grill till cooked through (5-7 minutes). Discard the marinade.
healthy pizza pitta pockets serves 2
2 slices lean ham or turkey (cooked)
50g/1½oz reduced fat mozzarella
2 wholemeal pitta breads
2 tomatoes, thinly sliced
2 mushrooms, thinly sliced
¼ small onion, thinly sliced
1 tbsp sweetcorn
¼ green pepper, diced
1 tbsp tomato purée
1 tsp olive oil
1 tsp dried mixed herbs
Slit open each pitta bread to form pockets, and spread the tomato purée inside each pocket.
Cut the ham/turkey into strips, turn them in a bowl with the other ingredients, rest for half an
hour to rehydrate the herbs, then fill the pitta pockets and grill for 3-5 minutes.

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goujons of fish with carrot sticks and sweet potato wedges serves 2
1 large tuna, cod or salmon steak
1 medium carrot
1 small sweet potato
25g/1oz wholemeal flour
1 egg white
breadcrumbs from 1 slice of wholemeal bread
1 tsp white pepper
½ tsp medium curry powder (optional)
1 tsp clear honey
1 tsp olive oil
1 tsp paprika
Put the olive oil in a bowl. Cut the sweet potato into thin wedges. Toss the wedges in the bowl
to coat them with oil, then put them on a plate.
Stir the paprika and honey into the bowl. Cut the carrot into sticks about the same width as the
thick ends of the potato wedges, and toss them in the bowl to coat them. Put the wedges and
sticks on the grill, and cook for 4 minutes.
Mix the flour, curry powder and pepper on a plate. Put the egg white on another plate, and mix
with a fork. Put the breadcrumbs on a third plate.
Cut the fish into goujons (fingers), and dip the fish goujons into the seasoned flour, then into the
egg white, then the breadcrumbs.
When the wedges and sticks have cooked for 4 minutes, add the goujons to the grill, and cook
for another 3-4 minutes, or till the breadcrumbs turn golden.
warm Asian-style noodle and tofu salad serves 2
60g/2oz buckwheat or soba noodles
250g/8oz pre-cooked tofu, drained and cubed
1 carrot, peeled and grated into long strips
1 head pak choi, shredded
½ courgette, cut into long strips
½ red onion, cut into strips
small handful fresh coriander leaves, torn
marinade
1 garlic clove, crushed
1 red chilli, de-seeded and finely chopped
2 tbsp reduced sodium soy sauce
1 tsp sweet chilli dipping sauce
1 tsp sesame oil
juice of ½ lime
Combine the marinade ingredients in a bowl, add the tofu, and refrigerate overnight.
Boil two litres of water in a large pan, add the noodles, bring back to the boil, and boil for 10
minutes, drain, transfer to a serving dish, and keep warm.
Grill the marinated tofu till golden brown (2-3 minutes), then remove and set aside.
Grill the carrot, courgette, pak choi and onion for 30-60 seconds to wilt them.
Lay the wilted vegetables on the noodles, top with the grilled tofu, and garnish with the
coriander and a squeeze of lime juice.

9
creamy cheesy chicken parcels with hidden green stuff serves 2
1 lean skinless chicken breast
2 flour tortilla wraps
75-100g/2½-3oz reduced fat cream cheese
100g/3oz fresh baby spinach leaves
1 tsp mustard powder
1 tsp grated nutmeg
1 tsp pepper
Grill the chicken till it’s cooked through (6-8 minutes).
Remove it from the grill, let it cool, and cut it into strips.
Wash and dry the spinach, wilt the leaves on the grill for
20-30 seconds, remove, and dry with kitchen paper.
Mix the cream cheese and spinach in a bowl, then fold in
the chicken strips.
Spoon the mixture into the centre of the tortilla wraps, fold one end of each wrap over, roll the
wraps up, and warm the filled wraps on the grill for 2-3 minutes.
wholegrain panini with feta, red onions and red pepper serves 1
2 thick slices wholegrain or wholewheat bread
50g reduced fat feta cheese
½ red onion, cut into thin strips
½ red pepper, cut into strips
2 tbsp balsamic vinegar
½ tsp fresh ground black pepper
Mix the onion, red pepper, balsamic vinegar and black
pepper in a bowl. Spon the mixture on to the grill, cook
till softened (1-2 minutes), and lay it on a slice of bread.
Tear the feta, sprinkle over the mixture, and top with
the other slice of bread. Clean the grill, then grill the
panini for 2-3 minutes. Serve with a watercress and tomato salad.
quick and easy grilled bananas serves 2
2 bananas, peeled
2 tbsp walnuts, finely chopped
2 tbsp sugar
½ tsp cinnamon
Mix the walnuts, sugar and cinnamon in a bowl. Split the
bananas lengthwise, then across their width. Lay the
bananas on the grill, flat sides uppermost, and spoon the
mixture on top of them. Grill till the bananas are warm and
the cinnamon and walnuts are slightly glazed (3-4 minutes).
grilled strawberry maple shortcake serves 4
1 low-fat shortcake, cut into 8 slices
¼ cup maple syrup
2 cups fresh strawberries, cleaned and sliced
1 cup non-fat whipped cream topping
Lay the shortcake pieces on the grill, brush with maple syrup,
and grill for 3-5 minutes. Remove, top with strawberry slices
and whipped cream topping.

10
vanilla fruit kebabs with a quick creamy dip serves 4
½ fresh pineapple or a tin of pineapple chunks
1 small orange
2 bananas
2 peaches or nectarines
1 tsp brown sugar
4 tbsp orange juice
2 small tubs fruit fromage frais
1 tsp vanilla extract
8 wooden skewers, soaked in water then patted dry
Cut the fruit into chunks and marinade for 10 minutes in
the orange juice, brown sugar, and half the vanilla extract.
Thread the marinaded fruit chunks on the skewers, and grill for 4-6 minutes.
Mix the fromage frais with the other half of the vanilla extract as a dip for the kebabs.
the original burger serves 4
500g/1lb lean minced beef
1 tbsp Worcestershire sauce
1 tsp black pepper
1 red onion
4 wholegrain burger buns
tomato, lettuce, dill pickles, etc. to garnish
Combine the mince, Worcestershire sauce and pepper,
and shape into 4 burgers.
Slice the onion into 12mm/½” thick slices.
Grill the burgers for 4 minutes, top each with an onion
slice, then grill for 3-4 minutes more.
Serve the burgers on the buns with your choice of
garnish (tomato, lettuce, dill pickles, etc.).
Santa Fé veggie-burger serves 4
1 cup steamed white rice
½ cup of canned corn kernels
1 green pepper, seeded
1 large white onion
1 tsp fresh ground black pepper
1 tsp lemon juice
1 tsp chilli powder
4 wholegrain hamburger buns
non-fat cooking spray
Use a blender or food processor to process the rice,
corn, green pepper, onion, pepper, juice and chilli
powder to a coarse, mealy texture.
Shape the mixture into 4 burgers and refrigerate for 2 hours.
Spray the grill lightly with non-fat cooking spray, grill the burgers till well browned (6-7 minutes),
then serve in the buns.