George Foreman Fat redusing health grill Quick guide

instructions and
recipes
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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 the grill 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 Some parts aren’t as hot as others, but they’re all hot. Don’t touch – use oven
gloves or a folded towel.
4 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.
5 Sit the grill on a stable, level, heat-resistant surface, near a power socket.
6 Unwind the cable fully from the cable storage before connecting the grill to the
electricity supply.
7 Route the cable so it doesn’t overhang, and can’t be tripped over or caught.
8 This appliance must not be operated by 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.
11 Don’t use tools that might damage the non-stick surfaces.
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
Wipe the grill plates with a damp cloth.
CFLAT OR TILTED?
1 You may raise the flap, to tilt the grill, and speed the flow of fat into the drip tray, or
leave it flat, to prevent food drifting towards the front of the grill.
2 Grill meat, burgers, anything that exudes fat, on the tilt.

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3 Grill sandwiches, panini, foods with fluid ingredients like molten cheese, on the flat.
4 Centre the drip tray under the front of the grill, to catch run-off.
CPREHEAT
5 Put the plug into the power socket – the power light will glow.
6 When the grill reaches operating temperature, the thermostat light will glow. It will
then cycle on and off as the thermostat operates to maintain the temperature.
CFILL THE GRILL
7 When the thermostat light glows, 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 Close the grill. The hinge is articulated to cope with thick or oddly shaped foods.
10 The grill plates should be roughly parallel, to avoid uneven cooking.
11 Wait while the food cooks.
CREMOVE THE FOOD
12 Check that the food is cooked. If you’re in any doubt, cook it a bit more.
13 Use the oven glove to open the grill.
14 Use wooden or plastic tools to remove the food.
CFINISHED?
15 Unplug the grill.
CMORE?
16 Put on the oven glove, empty the drip tray into a heatproof bowl, give it a wipe with
kitchen paper, and replace it under the front of the grill.
CCARE AND MAINTENANCE
1 Unplug the grill and let it cool before cleaning and storing away.
2 Wipe all surfaces with a damp cloth or sponge. Use a paper towel with a dab of
cooking oil to remove stubborn stains.
3 Wash the drip tray in warm soapy water, or in the top rack of the dishwasher.
4 Take extra care with the non-stick cooking surfaces.
5 Don’t put the grill in water or any other liquid.
6 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 will not affect the operation of the grill.
CSTORAGE
7 To save space, lower the flap, wind the cable round the cable storage, then store the
grill upright.

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cooking times & food safety
Use these times purely as a guide. They’re for 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 5-6
burger, 100g 7-8
burger, 200g 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, halve/slice 3-5
peaches, halve/slice 3-5
pineapple, slice 3-7
pork
chops, 12mm 5-6
gammon steak 5-6
kebabs, 25mm cube 7-8
minced 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, 50g, frozen 5
burger, 100g, fresh 5
burger, 100g, frozen 6
kebabs, 25mm cube 7-8
thighs (chicken) 5-7
minced 7-8
turkey breast, thin sliced 3-4
lamb min
kebabs, 25mm cube 7-8
minced 6-7
loin chops 4-6
sandwiches
cheese 2-3
ham (cooked) 5-6
roast beef (cooked) 6-7
sausage (cooked) 6-7
turkey (cooked) 6-7
seafood
halibut steak, 12-25mm 6-8
kebabs, 25mm cube 4-6
prawn 1-2
red snapper fillet 3-5
salmon fillet 3-4
salmon steak, 12-25mm 6-8
scallops 4-6
sea bass fillet 3-5
swordfish steak, 12-25mm 6-9
tuna steak, 12-25mm 6-8
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

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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.
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.

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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. Spoon 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.

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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.

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chicken fillets with a Thai curry sauce serves 4
4 large chicken fillets, trimmed of fat and skin
375g Thai curry sauce
½ cup coconut milk
2 spring onions, finely chopped
½ handful torn coriander leaves
steamed jasmine rice or noodles mixed with
grated lemon or lime peel
additional ½ handful torn coriander leaves
Flatten the chicken fillets to an even thickness. Preheat the grill.
Lightly spray the grill plates with cooking oil.
Grill the chicken fillets till cooked (5-7 minutes).
Meantime, heat the sauce in a pan, stir in the coconut milk, spring onions and coriander leaves.
Stir till cooked (don’t let it boil).
Put a portion of sauce on a plate, lay a chicken fillet on the sauce, then put a little more sauce on
top. Add the rice/noodles and torn coriander leaves, and serve with crisp green vegetables.
fillet steak with tomato concasse serves 6
6 fillet steaks
1 clove garlic
tomato concasse
2 large onions, finely chopped
2 tbsp olive oil
450g tin of tomatoes, drained and chopped
1 bay leaf
¼ tsp thyme
grated zest of ½ orange
pinch of saffron (optional)
1 large clove garlic, crushed
salt and pepper
Sauté the onions in a pan till they’re just translucent. Add the tomatoes, then the other concasse
ingredients, and simmer, stirring occasionally, till the concasse is thick and rich.
Preheat the grill.
Trim the fillets, then flatten gently. Cut the garlic clove in half, and rub the cut side over the
surfaces of the fillets.
Lay the fillets on the grill, and cook for 2-5 minutes, depending on how rare you want them.
,Remember – it’s fillet steak – it doesn’t take a lot of cooking!
Put a portion of concasse on a plate, lay a steak on top, then pour a little more concasse over it.
Accompany with creamy mashed potatoes, boiled baby new potatoes in butter, carrot sticks
and a green vegetable.
chicko caramba serves 3-4
3-4 tortilla wraps
500g skinless chicken breast fillets
shredded lettuce
tomato slices
avocado slices
spring onions, shredded lengthwise
little salt and pepper
fresh coriander leaves