Sharp SuperSteam+ SSC3088AS User manual

SUPERSTEAM+™ OVEN
28 BUILT-IN RECIPES
SSC3088AS

HOME PAGE MENU OPTIONS MENUS SERVING SIZE PRE-SET
TIME COOK
HEALTHY
MEALS
LOW CARB MENU
1. Basil Chicken Kabobs 6 7 mins
2. Salmon with Dilled Tomatoes 4 15 mins
3. Italian Stuffed Peppers 6 20 mins
4. Pesto Broiled Fish 414 mins
LOW SODIUM MENU
1. Marvelous Meat Loaf 8 50 mins
2. Baked Curried Salmon 415 mins
3. Apricot Glazed Pork Chops 4 17 mins
4. Herbed Fish Steaks 4 18 mins
FAMILY MEALS
1. Herbed Roasted Chicken 655 mins
2. Crustless Chicken Quiche 6 40 mins
3. Cajun Burgers 412 mins
4. Zesty Pork Loin 9 50 mins
MEALS FOR 2
1. Salmon 215 mins
2. Fajitas 215 mins
3. Pork 215 mins
4. Chicken 215 mins
HEALTHY
DESSERTS
1. Apple Berry Pie 825 mins
2. Chocolate Chip Zucchini Cake 9 35 mins
3. Pineapple-Orange Upside Down Cake 8 20 mins
4. Banana Apricot Bran Bread 12 50 mins
MEATLESS
MEALS
VEGAN
1. Korean BBQ Tofu Tacos 5 8 mins
2. Sweet Potato Black Bean Burger 4 27 mins
3. Stuffed Peppers 435 mins
4. Spaghetti Squash 6 50 mins
VEGETARIAN
1. Sweet Potato with Ricotta Kale 4 38 mins
2. Asparagus Mushroom Quiche 8 42 mins
3. Cuban Bowl 225 mins
4. Spring Roll 627 mins

HEALTHY MEALS
Healthy Meals
Low Carb Menu Low Sodium Menu Family Meals Meals for Two
basil chicken kabobs
herbed roasted
chicken
salmon with dilled
tomatoes
crustless chicken
quiche
italian stuffed
peppers cajun burgers
apricot glazed
pork chops pork
pesto broiled fish zesty pork loin
herbed fish steaks chicken
marvelous meat loaf salmon
baked curried
salmon fajitas

BASIL CHICKEN KABOBS
MAKES 6 KABOBS
INGREDIENTS INSTRUCTIONS
1/2 lb boneless chicken breast, cut into 12 cubes
12 large fresh basil leaves
1 yellow pepper, cut into 12 squares
6 medium white or brown mushrooms,
stemmed
6 cherry tomatoes
1/4 cup orange juice
1 tbsp walnut oil
1 tbsp balsamic vinegar
1 tbsp honey
1/2 tsp prepared mustard freshly ground pepper
1. Wrap each chicken cube with a basil leaf, thread
onto skewer with one each of a pepper square,
a mushroom and another chicken cube on each
skewer.
2. Place on greased cooking tray on upper level to
begin cooking.
3. While kabobs are cooking, combine all remaining
ingredients in bowl for sauce.
4. When kabobs are complete, remove from oven and
place cherry tomato on end of each skewer.
Nutrition Facts Per Serving:
Calories: 90 | Fat: 3 g | Cholesterol: 20 mg | Sodium: 35 mg | Carbohydrate: 7 g | Protein: 9 g
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SALMON WITH DILLED TOMATOES
MAKES 4 SERVINGS
INGREDIENTS INSTRUCTIONS
1 (14 oz) can Italian-style diced tomatoes
1/4 cup finely chopped fresh dill weed
1 tsp minced garlic
4 (6 oz) salmon fillets, 1 inch thick
1. Spray high rack with nonstick cooking spray.
2. Once oven is preheated, place salmon skin down
on rack in baking tray and place in oven on upper
level to begin cooking.
3. Remove fish once complete.
4. Combine drained tomatoes, dill and garlic in a
bowl.
5. Heat bowl contents in oven and place on top of
fish when complete.
Nutrition Facts Per Serving:
Calories: 290 | Fat: 12 g | Cholesterol: 105 mg | Sodium: 360 mg | Carbohydrate: 4 g | Protein: 39 g
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ITALIAN STUFFED PEPPERS
MAKES 6 SERVINGS
INGREDIENTS INSTRUCTIONS
3 medium red, orange, or yellow bell peppers
1 lb 93% lean ground beef
1 (8 oz) can tomato sauce
1/2 cup uncooked instant rice
1 egg, slightly beaten
1/2 tsp dried oregano leaves, crushed
1/2 tsp salt
1/4 tsp pepper
1/8 tsp garlic powder
1. Cut peppers in half lengthwise, remove seeds and
membranes, set aside.
2. In large bowl, mix ground beef, all but 1/4 cup
tomato sauce, rice, egg, oregano, salt, pepper and
garlic powder. Spoon into pepper halves.
3. Spray baking tray with nonstick cooking spray.
4. Place on rack in baking tray. Place on upper level in
oven to begin cooking.
5. With 2 minutes remaining, carefully open door and
top peppers with 1/4 cup tomato sauce. Close door
and press START.
6. Remove from oven once complete.
Nutrition Facts Per Serving:
Calories: 170 | Fat: 6 g | Cholesterol: 75 mg | Sodium: 450 mg | Carbohydrate: 13 g | Protein: 16 g
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PESTO BROILED FISH
MAKES 4 SERVINGS
INGREDIENTS INSTRUCTIONS
4 (3/4 inch thick) fish steaks, 1 lb
1/4 cup pesto
1. Spray the rack with no stick cooking spray
2. Arrange fish in baking tray.
3. Spread pesto evenly over top of fish. Place all on
the upper level to begin cooking.
Nutrition Facts Per Serving:
Calories: 210 | Fat: 11 g | Cholesterol: 45 mg | Sodium: 210 mg | Carbohydrate: 1 g | Protein: 24 g
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MARVELOUS MEAT LOAF
MAKES 8 SERVINGS
INGREDIENTS INSTRUCTIONS
1-1/2 lbs 93% lean ground beef
1/2 cup soft bread crumbs
1/2 cup red wine
1 egg, beaten
2 tbsp chopped onion
2 tbsp chopped green pepper
1 tsp instant beef bouillon granules
1/2 tsp salt
1/2 tsp dry mustard
1/4 tsp pepper
1. In large mixing bowl, blend all ingredients.
2. Spray baking tray with nonstick cooking spray.
3. Shape the meat mixture into a 9 x 5-inch loaf on
baking tray.
4. Once oven is preheated, place the baking tray on
the lower level in oven to begin cooking.
5. At end, remove the baking tray, cover meat loaf
with foil and allow to sit for 5 minutes before
slicing and serving.
Nutrition Facts Per Serving:
Calories: 170 | Fat: 6 g | Cholesterol: 70 mg | Sodium: 310 mg | Carbohydrate: 11 g | Protein: 18 g
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BAKED CURRIED SALMON
MAKES 4 SERVINGS
INGREDIENTS INSTRUCTIONS
1/4 cup low fat mayonnaise
2 tsp chopped fresh parsley
1/2 to 1 tsp curry powder
1/8 tsp freshly ground pepper
1 (1-pound) salmon fillet, 1/2 to 3/4-inch thick
1. In small bowl, combine mayonnaise, parsley, curry
powder, and pepper.
2. Spray baking tray with nonstick cooking spray.
3. Arrange salmon on tray and spread sauce evenly
over the top.
4. Once oven is preheated, place in oven on upper
level to begin cooking.
Nutrition Facts Per Serving:
Calories: 210 | Fat: 10 g | Cholesterol: 70 mg | Sodium: 190 mg | Carbohydrate: 2 g | Protein: 26 g
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APRICOT GLAZED PORK CHOPS
MAKES 4 SERVINGS
INGREDIENTS INSTRUCTIONS
4 (4 oz) boneless pork loin chops
1/2 cup coarsely chopped dried apricots
1/3 cup orange juice
1/4 cup apricot nectar
2 tsp honey
1 (2-inch) piece lemon peel
1/8 tsp ground cinnamon
1. Spray rack with nonstick cooking spray.
2. Place chops, seasoned with salt and pepper, on
rack in baking tray.
3. Pour 1/2 cup hot water into baking tray.
4. Once the oven is preheated, place all on the upper
level to begin cooking.
5. While chops are cooking, mix remaining
ingredients in saucepan.
6. Heat to boil, reduce heat and simmer until apricots
soften and mixture thickens slightly.
7. Remove lemon peel. Spoon glaze on chops and
serve.
Nutrition Facts Per Serving:
Calories: 230 | Fat: 7 g | Cholesterol: 65 mg | Sodium: 50 mg | Carbohydrate: 17 g | Protein: 24 g
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HERBED FISH STEAKS
MAKES 4 SERVINGS
INGREDIENTS INSTRUCTIONS
2 tbsp butter, melted
1 tsp finely shredded lemon peel
1 tsp lemon juice
1 tsp dried marjoram leaves, crushed
4 (6 lb) halibut, salmon or swordfish steaks,
1 inch thick
1. In small bowl mix together butter, lemon peel,
lemon juice, and marjoram.
2. After oven is preheated, place fish on rack in
baking tray and brush with half the herb butter.
Place on upper level to begin cooking.
3. At end, remove from oven and spread with
remaining herb butter.
Nutrition Facts Per Serving:
Calories: 240 | Fat: 10 g | Cholesterol: 70 mg | Sodium: 130 mg | Carbohydrate: 1 g | Protein: 35 g
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HERBED ROASTED CHICKEN
MAKES 6 SERVINGS
INGREDIENTS INSTRUCTIONS
3 tbsp butter or margarine, softened
1 clove garlic, minced
3 tbsp grated Parmesan Cheese
1/2 tsp ground sage
3/4 tsp dried thyme leaves, crushed
3/4 tsp dried basil leaves, crushed
1 (5-pound) roasting chicken (weigh after
cleaning)
1. Cream together butter, garlic, parmesan cheese,
sage, thyme and basil.
2. Using fingers, spread herb mixture under the skin
of chicken.
3. Once oven is preheated, place chicken breast side
up on the rack in the baking tray. Place on lower
level to begin cooking.
4. Remove from oven, cover and allow to stand
10 minutes before serving.
Nutrition Facts Per Serving:
Calories: 500 | Fat: 33 g | Cholesterol: 165 mg | Sodium: 220 mg | Carbohydrate: 0 g | Protein: 48 g
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CRUSTLESS CHICKEN QUICHE
MAKES 6 SERVINGS
INGREDIENTS INSTRUCTIONS
1 cup chopped cooked chicken
1 (10 oz) package frozen chopped spinach
1/2 cup chopped onion
1 cup fat free shredded cheddar cheese
4 eggs
1 (12 oz) can evaporated low fat milk
1/2 tsp seasoned salt
1. Spray 9-inch pie plate with non stick cooking spray.
2. Arrange chicken, spinach, onion and cheese in
prepared pie plate.
3. In medium bowl, beat together eggs, milk and salt.
Pour over chicken mixture.
4. Once the oven is preheated, place pie plate in
baking tray. Place all on the upper level in the oven
to begin cooking
5. At end, remove from oven and allow to stand 5
minutes before serving.
Nutrition Facts Per Serving:
Calories: 180 | Fat: 5 g | Cholesterol: 175 mg | Sodium: 320 mg | Carbohydrate: 10 g | Protein: 22 g
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CAJUN BURGERS
MAKES 4 SERVINGS
INGREDIENTS INSTRUCTIONS
1 lb 93% lean ground beef
1 tsp Cajun seasoning
1. In large bowl, thoroughly mix ground beef and
seasoning.
2. Shape into 4 burgers 1/2-inch thick.
3. Place burgers on rack, sprinkle with additional
Cajun seasoning, if desired.
4. Once oven is preheated, place rack in the baking
tray on upper level to begin cooking.
Nutrition Facts Per Serving:
Calories: 150 | Fat: 7 g | Cholesterol: 55 mg | Sodium: 200 mg | Carbohydrate: 0 g | Protein: 20 g
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ZESTY PORK LOIN
MAKES 9 SERVINGS
INGREDIENTS INSTRUCTIONS
3 lb boneless single pork loin
1/4 cup catsup
1 tbsp sugar
1 tbsp white wine or water
1 tbsp hoisin sauce
1/2 tsp salt
1 clove garlic, minced
1. In resealable plastic bag, mix all ingredients except
pork.
2. Add pork and seal bag. Refrigerate for at least one
hour or overnight.
3. Drain and discard marinade.
4. Pour 1/2 cup hot water into baking tray, place roast
on rack to begin cooking.
5. Once complete, remove from oven, cover loosely
with foil and allow to stand for 10 minutes.
Nutrition Facts Per Serving:
Calories: 210 | Fat: 6 g | Cholesterol: 95 mg | Sodium: 310 mg | Carbohydrate: 4 g | Protein: 34 g
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SALMON
MAKES 2 SERVINGS
INGREDIENTS INSTRUCTIONS
1/2 cup 10-minute brown rice
1 cup hot tap water
1 cup frozen peas, thawed
2 4-oz salmon fillets
1 tbsp Asian housin glaze
1. Place brown rice in shallow 2-quart casserole.
2. Pour hot tap water over rice, scatter thawed peas
over rice.
3. Season salmon fillets with Asian hoisin glaze and
place on top of rice mixture.
4. Place casserole in baking tray. When preheat is
over, place on upper level to begin cooking.
5. After cooking, remove from oven, cover with foil
and let stand for 5 minutes.
Nutrition Facts Per Serving:
Calories: 460 | Fat: 15 g | Cholesterol: 75 mg | Sodium: 200 mg | Carbohydrate: 48 g | Protein: 33 g
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FAJITAS
MAKES 2 SERVINGS
INGREDIENTS INSTRUCTIONS
1 tbsp fajita seasoning mix
1 tbsp salad oil
1 tbsp water
1/2 lb mixture of raw, peeled and deveined
shrimp, chicken breast strips and beef strips.
1 cup red pepper strips
1 cup green pepper strips
1/2 cup fat free refried beans
2 8-inch whole wheat tortillas
1. Mix fajita seasoning mix, oil and water together.
2. Add to mixture of shrimp, chicken strips, beef
strips, red and green pepper strips. Mix well.
3. Spray racks with nonstick cooking spray and put
fajita ingredients on racks.
4. Put refried beans in oven proof dish on baking tray.
5. Place fajita mixture on upper level and place
refried beans on lower level to begin cooking.
At pause signal, put tortillas wrapped in foil on
bottom baking tray.
6. Once complete, remove from oven. Stir fajita
mix and put half in each warm tortilla. Stir refried
beans and serve with fajitas.
Nutrition Facts Per Serving:
Calories: 450 | Fat: 13 g | Cholesterol: 100 mg | Sodium: 1370 mg | Carbohydrate: 45 g | Protein: 34 g
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PORK
MAKES 2 SERVINGS
INGREDIENTS INSTRUCTIONS
2 boneless pork chops, approximately 12 oz
1/2 lb zucchini strips, approximately
1/2 x 1/2 x 2-1/2 inches
1-1/3 cups new potatoes, cut into 1/2-inch wedges
1 tsp olive oil
1. Put rack in baking tray. Put chops on one side,
zucchini and potatoes on other.
2. Brush all with olive oil, season to taste.
3. When preheats is over, place baking tray on upper
level to begin cooking.
Nutrition Facts Per Serving:
Calories: 330 | Fat: 12 g | Cholesterol: 100 mg | Sodium: 85 mg | Carbohydrate: 17 g | Protein: 38 g
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CHICKEN
MAKES 2 SERVINGS
INGREDIENTS INSTRUCTIONS
Chicken breast tenders, approximately 16 oz
1 tbsp mango curry sauce
1/2 lb sweet potato wedges, approximately
1/2 x 1/2 x 2-1/2 inches
12 fresh asparagus spears
1. Put racks in baking tray.
2. Put chicken breast tenders on one side on rack,
brush with mango sauce. Place sweet potato
wedges on other side of racks. Place asparagus on
lower tray.
3. Place baking tray on upper level to begin cooking.
Nutrition Facts Per Serving:
Calories: 310 | Fat: 5 g | Cholesterol: 105 mg | Sodium: 330 mg | Carbohydrate: 17 g | Protein: 45 g
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HEALTHY DESSERTS
Healthy Desserts
banana apricot
bran bread
chocolate chip
zucchini cake
pineapple-orange
upside down cake
apple berry pie