TEFAL Vitacuisine VS4001 User manual

Ref. 5081703
50
tasty & healthy
recipes
Create delicious and
well-balanced meals

01
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
Summary
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 1

03
The food pyramid
Balance in practice: An explanation of the food groups
To 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.
…Eat less fat, less sugar,
less salt, but more fruit,
vegetables and fish…
Fats, Oils & Sweets
USE SPARINGLY
Milk, Yogurt & Cheese Group
2-3 SERVINGS
Meat, Poultry, Fish,
Eggs & Nuts
2-3 SERVINGS
Fruit Group
2-3 SERVINGS
Bread, Dry Beans,
Cereal, Rice &
Pasta Group
6-11
SERVINGS
Vegetable Group
3-5 SERVINGS
BALANCED NUTRITION
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.
LESS FAT
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
The steaming process is easy and efficient. Steaming can help to
increase your daily consumption of fruit and vegetables.
Now you are ready to create a delicious and well-balanced meal in one.
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!
Healthier, 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.
Your Tefal steamer is suitable for most foods and a surprising
variety of recipes.
Benefits of steam cooking
Welcome to the world of Tefal steam cooking!
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05
Water
It is the first requirement for the body, before even food. Indeed,
water is the only essential drink. The daily requirements are estimated
at approximately 2.5 litres for an adult, half of which comes from food.
It is necessary to drink at least 1.5 litre of water per day, preferably not
all at mealtimes, and should be taken as one or two glasses every hour.
Cereal, starchy products and dried vegetables
These are cereal products (bread, pasta, couscous...), rice, starchy foods
(potato) and dried beans and pulses (lentils, chickpeas, kidney beans...).
They are the energy based foods thanks to their high content of
complex carbohydrate or sugars and form part of the requirements of
vegetable proteins. Dry and starchy foods, such as cereals, rice or dried
vegetables should be consumed at least once per day, and bread, can
be eaten with each meal.
Fresh vegetables and fruit
Fresh vegetables and fruit contain minerals and vitamins, fibre,
carbohydrate, and water. They can be eaten raw or cooked, almost at
will. Vegetables and fruit have similar nutritional qualities and you can
replace one for the other. However, neither fruit nor vegetables supply
the total requirements for vitamins and minerals: so consuming food
from a variety of food groups is important for a nutritional balance.
Dairy products
With remarkable nutritional content, dairy products in particular
provide: protein, which has nutritional value and are easily digestible,
and calcium, essential for growth and preventing osteoporosis. A diet
deprived of dairy products can never ensure the required daily intake
of calcium, vitamins A, D and group B.
Meats, poultry, fish and eggs
They are the principal food source of protein and iron. They must
be consumed twice a day from different sources: fish, poultry, pork,
eggs, and red meats.
Fats
These are oils, butter, margarines, which ensure supplies of:
•saturated fatty acids (source of energy),
•unsaturated fatty acids and essential fats
(for manufacturer and repair of cells)
•liposoluble vitamins A, D, E, K..
This group are essential for a good balanced diet, provided that they
are consumed in moderation and taken as vegetable oils, with a high
polyunsaturated fatty acid content.
Sweetened products
This group, represented by sugar and sweetened products, is different
from the preceding groups because they are not essential for a good
balanced diet and sometimes, for those with diabetes, it is even
advised against them being included. Characterised by its quickly
assimilated sugar content, this group of “pleasure" foods should only
be consumed in moderation.
The 7 food groups
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07
Nutrition table
Elements Foods Benefits
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, Regulation of the gastro-intestinal tract, decreases the
red fruits, fig. absorption of cholesterol and carbohydrate.
Calcium Milk, almonds, crustaceans, Good for the structure of the bones and the teeth, muscular
cabbage, soya, egg yolk. contraction and prevention of osteoporosis.
Iron Spinach, meat, crustaceans, algae, egg, Transports oxygen, essential for the correct operation
soya, lentil, dried fruits, aromatic herbs. 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, Anti-oxidants: helps to fight against infections and in the
orange, lemons, green salad. absorption of iron, plus maintains normal connective tissue.
Vitamin D Tuna, sardine, egg yolk, mushrooms, Essential for the development of the skeleton and the absorption
cheese. of calcium. Increases the resistance to infections.
Vitamin E Soya, hazelnuts, almonds, cereals, Antioxidant: protection of the membranes of the cells, anti
eggs, chocolate. ageing. Preserves fertility. Protects the neurons, heart and arteries.
Vitamin K Meat, eggs, cabbage, spinach, broccoli. Helps the coagulation of blood.
Fish, wholemeal bread, meat, wholemeal Maintenance and repair of skin and the hair. Helps in the
Vitamins of group B cereals, dried vegetables, eggs, green maintenance of the nervous and muscular systems. Important
vegetables. for the metabolism of tissues and organs.
Energy (Kcal or kj) Measure of daily energy needs.
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09
Breakfast
Lunch
Dinner
A glass of milk
Milk Bread
Fruit salad
Black tea
Cheese
Wholemeal
bread
Compote of
apple and
bananas
A glass of water
Chocolate milk
Toasted bread
Butter
Honey
A peach
Lemon tea
Bowl of milk
bowl
Wholemeal
cereal or
sweetened rice
Salad of melon
and water
melon
Small cream
cheese
Wholemeal
bread
Butter
Honey
Green tea
Stewed fruit
Chocolate milk
Wholemeal
bread
Butter
Strawberry jam
Apple juice
A coffee
One natural
yogurt
Rusk
Butter
Raspberry jam
Dried apricots
Tart with
tomato, white
cheese and
gorgonzola
Duck with
peaches
Chocolate
fondue and
fresh fruits
Spring roll
Cod with
yoghurt and
mustard sauce
and Chinese
steamed
vegetables
Red fruits
mousse
Aubergines
Caviar
Veal and tuna
and pasta
Tiramisu
Cress salad
Lamb with mint
butter and basil
courgettes
Rice pudding
Cucumber with
yogurt
Monkfish with
curry
& steamed
couscous with
mange tout
Fresh fruit salad
3vegetables
terrine
Chicken with
coconut milk
and steamed
rice
Steamed Fig
and raspberry
purée
Salad of
potatoes and
steamed sweet
peppers
Steamed fish
fillets with
fennel
Steamed kebab
of peach,
apricot and kiwi
Tomato,
mozzarella
and basil salad
Seafood
skewers and
steamed rice
Zabaglione
with Kiwi fruit
Thick courgette
soup with goat
cheese
Tomatoes with
tuna
Steamed
peaches with
mint syrup
Melon with
Parma ham
Stuffed
tomatoes
with spinach
Lemon or
grapefruit
sorbet
Taboule
(steamed
couscous &
vegetables)
Steamed
prawns with
tomato and
garlic
Fruit yoghurt
Warm chicken
liver salad
Hot goats
cheese and
toast
Bananas with
steamed
chocolate
sauce
Grated carrot
salad
Scrambled eggs
with steamed
sweet pepper
Cake
Steamed
tomato soup
Paella
Cheese and
fresh apricots
Note: Recipes for dishes underlined are detailed in this booklet.
Summer menus
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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11
Winter menus
Breakfast
Lunch
Dinner
Lemon tea
Milk Bread or
Brioche
Cream cheese
Prunes or
stewed fruit
Coffee
A yogurt
Toasted bread
Butter
Apricot jam
An apple juice
Lemon tea
Cornflakes or
rice cereal
Soya Milk
One apple
Green tea
A piece of
cheese
Multigrain
Bread
One pear
Coffee
A whole milk
yoghurt
Wholemeal
bread
Butter
Honey
One orange
A drink with
chicory and
milk
A slice of
sandwich loaf
Butter
Jam
2 clementines
3 cheese
soufflé
Pork fillet
and Brussel
sprouts
Exotic fruit
kebabs
Steamed
broccoli terrine
Scallops with
whitewine and
steamed
tomatoes
Moist chocolate
pudding
Blue cheese
salad.
Chicken with
mushrooms
Steamed French
green beans
Banana
Cream of
lettuce soup
Tournedos and
steamed apples
Pears with
chocolate
Endive and nut
salad.
Sea perch with
tomato sauce
Steamed rice
Fresh pineapple
White and red
cabbage salad
with raisins
Italian Veal
and polenta
Roquefort
Herb tea
Muesli with
dried fruits
One glass of
milk
Celery salad
Turbot with
vanilla
Steamed
sponge
pudding
Grated carrots
and chopped
fennel with
white pepper
and coriander
Fish and
shellfish with
saffron cream
sauce and
steamed rice
Fruit yoghurt
Asparagus and
crab soup
Pekinese
salmon and
steamed
Cantonese rice
Litchi
Avocado and
prawns
Scampi with
basil butter
and steamed
Romanesco
Lemon
Meringue tart
Salad of
potatoes and
lentils
Mussels with
cream sauce
and salad of
radicchio lettuce
Pears and
Bresse blue
cheese
leeks with
orange
mayonnaise
Scrambled
eggs with
mushrooms
and soya bean
sprouts
Hot Trifle with
fruit*
Cream of
pumpkin
Warm tuna and
beans salad
Apple and
banana
compote with
cinnamon
Onion soup
Turkey with
mustardsauce
and split pea
purée
Apple tart
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Note: Recipes for dishes underlined are detailed in this booklet.
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13
There are a few rules, which should be followed when steaming to obtain perfect results every time:
Before steaming: Pick the right ingredients!
• Ensure ingredients used are of the best quality and in perfect
condition.
• 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.
• 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.
During steaming:
• Do not pack food too tightly in the steam baskets. Leave some
space for steam to circulate as much as possible.
• Place meat, poultry and fish on the specially designed
cooking plate.
• 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.
• 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.
Steaming tips & techniques
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 12

15
Thick
courgette
soup with
goats cheese
Starter Dishes
Ingredients
How to...
Nutrition
Serve warm, tepid or cold. When you serve, sprinkle with grated
Parmesan cheese.
Remove the courgettes cooked “al dente” and blend them with the
goats cheese, 4 mint leaves and the lemon juice in a blender or food
processor. Add salt and pepper.
•6 courgettes
•150g fresh goat cheese
•1 crushed clove of garlic (optional)
•8 mint leaves
•1/2 tsp lemon juice
•20g Parmesan cheese (optional)
•Salt and pepper
Calcium (cheese), vitamin A (courgettes) and few calories.
Values
101 kcal per serving
•Proteins: 9g •Fat: 2g •Carbohydrate: 7g
Wash the courgettes and cut them in thin slices. Place them in
the large capacity bowl and steam for 20 min. with the garlic and
4 mint leaves.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 20min
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17
Aubergine
caviar
Starter Dishes
Ingredients
How to...
Nutrition
Once cooked, remove the flesh inside the aubergines and chop with a knife
or a mixer. Then add the onion, garlic and pepper. Stir in the chopped olives
together with the cumin and lemon juice. Season.
Peel the red and green peppers and dice them. Add them in the cooking
tray 20 min before the end of cooking time for the aubergines.
•2 aubergines
•1 chopped onion
•4 clove of garlic
•2 tblsp basil
•1/2 red pepper and 1/2 green pepper
•1 tblsp chopped black olive
•1 tsp cumin
•1 tsp lemon juice
•Salt and pepper
Fibres, vitamin C (sweet pepper) and few calories.
Values
61 kcal per serving
•Proteins: 2g •Fat: 2g •Carbohydrate: 9g
Cut the aubergines in 2, chop them and place them in the cooking tray.
Add the onion, garlic, lemon juice and seasoning . Steam for 45 min.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 45min
Tomatoes
with tuna
Starter Dishes
Ingredients
How to...
Nutrition
Garnish half of the tomatoes with the tuna and put them on a plate,
pour the saffron sauce around them.
Prepare the mayonnaise by mixing the egg yolk, mustard, salt, and pepper.
Gradually whisk in the oil a little at a time. When the mayonnaise is firm,
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
strands to make a fluid sauce.
•4 large tomatoes
•4 small tomatoes
•100g canned tuna in brine
•1 egg yolk
•150 ml oil
•1/2 tsp mustard
•1 tsp saffron
•1 tsp wine vinegar
•Salt and pepper
Very good quality of protein (eggs, tuna). All of the Recommended
Daily Intake of Vitamin A.
Values
167 kcal per serving
•Proteins: 11g •Fat: 10g •Carbohydrate: 9g
Take out the two steamer baskets. Steam the tomatoes for 10 min in the
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.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 10min
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19
Cream of
pumpkin
Starter Dishes
Ingredients
How to...
Nutrition
In a blender process the cooked pumpkin flesh, add the warmed
cream and milk. Season.
10 min. before the end of cooking, add the cream and the milk in
the cooking tray. Season.
•850g pumpkin flesh
•150 ml milk
•2 tblsp double cream
•Salt and pepper
All of the Recommended Daily Intake of Vitamin A
(pumpkin and cream).
Values
134 kcal per serving
•Proteins: 4g •Fat: 7g •Carbohydrate: 15g
Dice the pumpkin flesh. Place it in a steam basket.
Steam for 20 min.
one
two
three
Warm tuna
and bean
salad
Starter Dishes
Ingredients
How to...
Nutrition
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.
Meanwhile prepare the salad. Slice the cucumber and then cut each
slice in half. In a large bowl, mix the cucumber, the onion, the garlic,
the beans and the tomatoes together.
•450g tuna steaks
•1 sliced onion
•1 tblsp oil
•1 clove of chopped garlic
•1/2 cucumber
•1 chopped red onion
•420g tin of drained red kidney beans
•2 tomatoes, cut in quarters
•1 bag of green salad
•5 tblsp French dressing
Excellent proteins. Iron, vitamin B9 and essential fats (tuna, oil).
Values
472 kcal per serving
•Proteins: 44g •Fat: 24g •Carbohydrate: 20g
Remove the skin from the tuna steaks and cut into 5 cm chunks.
Place the tuna in the cooking tray. Add the clove of garlic, the onion
and the oil. Steam for 12 - 15 min.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 30min
• Serves - 4
• Preparation - 15min
• Cooking - 12-15min
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21
3 Vegetable
terrine
Vegetable Dishes
Ingredients
How to...
Nutrition
Put the mixture in individual ramekins. Alternate the layers of vegetables
and finish with the courgettes. Steam for 40 min.
Cool the vegetables on a plate placed in the freezer, don’t cool them
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 ingredients for each mousse.
Carrot mousse:
•300g diced carrots
•80g egg whites *
•1 tsp turmeric
•Salt and pepper
•80g double cream
Celeriac mousse:
•300g diced celeriac
•80g egg whites*
•10g nutmeg
•Salt and pepper
•80g double cream
Courgette mousse:
•300g green
courgettes
•80g egg whites*
•15 spinach leaves
•Salt and pepper
•80g double cream
* Approximately 3 egg whites
equals 80g.
All of the Recommended Daily Intake of vitamin A
(cream, carrots and spinach).
Values
276 kcal per serving
•Proteins: 11g •Fat: 19g •Carbohydrate: 16g
Steam the carrots and the celeriac separately in the baskets for 30 min.
Steam the sliced courgettes for 20 min.
one
two
three
• Serves - 4
• Preparation - 45min
• Cooking - 70min
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23
Steamed
rice
Vegetable Dishes
Ingredients
How to...
Nutrition
Add some grated Gruyere or Parmesan cheese to the rice. Serve.
Put the rice bowl in a basket. Steam for 60 min. Separate the
grains of rice with a fork, add a knob of butter.
•270g of Basmati rice
•400 ml water
•Salt
•Gruyere or Parmesan cheese
High quantity of carbohydrate (rice), calcium and proteins (cheese).
Values
250 kcal per serving
•Proteins: 30g •Fat: 0,25g •Carbohydrate: 57g
Rinse the rice. Place the rice, water and salt in the rice bowl.
one
two
three
• Serves - 4
• Preparation - 5min
• Cooking - 60min
Steamed
chinese
vegetables
Vegetable Dishes
Ingredients
How to...
Nutrition
Put all the vegetables in the large capacity bowl and steam for 20 min.
Before serving, pour over with the soya sauce and sprinkle with the chopped
coriander and the white pepper.
Drain the palm heats. Rinse the soya beans and drain them. Peel the carrots
and cut them into rectangular sticks. Wash the cabbage leaves and slice
them. Remove the seeds of the sweet pepper and dice it.
•150g fresh soya beans
•100g Chinese dried black mushrooms
•150g carrots
•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
•2 tbsp soya sauce
•2 tbsp chopped fresh coriander
•White pepper
Fibres, vitamin A and B9, and near the half of the Recommended
Daily Intake in vitamin C (sweet pepper).
Values
108 kcal per serving
•Proteins: 6g •Fat: 0.75g •Carbohydrate: 19g
Put the black mushrooms in tepid water for 30 min.
one
two
three
• Serves - 4
• Preparation - 20min
• Cooking - 30min
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25
Asparagus tips
and eggs
Vegetable Dishes
Ingredients
How to...
Nutrition
Make a French dressing with olive oil and balsamic vinegar, and incorporate
the chopped eggs. Divide the asparagus tips on 4 plates, pour the French
dressing over them and sprinkle with chopped chervil. Serve.
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.
•600g green asparagus tips
•3 eggs
•3 tblsp of olive oil
•1 tsp of balsamic vinegar
•Chopped chervil
•Salt and pepper
All of the Recommended Daily Intake in vitamin A and B9
(asparagus). High quality of proteins (eggs).
Values
154 kcal per serving
•Proteins: 9g •Fat: 12g •Carbohydrate: 2g
Place the eggs in a steam basket.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 15min
Vegetable
medley
Vegetable Dishes
Ingredients
How to...
Nutrition
Remove the vegetables and season. Sprinkle with the chopped chervil. Serve.
Steam the prepared vegetables together with the peas for 40 to 50 min.
•200g carrots
•200g turnips
•200g fresh fine green beans or
frozen whole green beans
•200g frozen peas
•Chopped chervil
•Salt and pepper
All of the Recommended Daily Intake in vitamin C, B9 and A.
Values
71 kcal per serving
•Proteins: 5g •Fat: 0,5g •Carbohydrate: 11g
Peel and wash all the vegetables. Cut the carrots and the turnips into
strips 4 cm long by 1 cm wide.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 40-50min
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 24

27
Cauliflower
with chive
cream
Vegetable Dishes
Ingredients
How to...
Nutrition
Arrange the cauliflower on a plate and top with the chive cream. Serve.
Put the cream, salt and pepper in the cooking tray. Add the chives.
Steam for 30 min.
•1 medium size cauliflower
•200 ml double cream
•3 tblsp chopped fresh chives
•Salt and pepper
Half of the Recommended Daily Intake of vitamin B9. Fibres
(cauliflower), vitamin A (cream)
Values
248 kcal per serving
•Proteins: 6g •Fat: 19g •Carbohydrate: 12g
Trim the cauliflower, cut into florets and wash it. Place the cauliflower in
the large capacity bowl.
one
two
three
• Serves - 4
• Preparation - 5min
• Cooking - 30min
Leeks with
orange
mayonnaise
Vegetable Dishes
Ingredients
How to...
Nutrition
Serve the leeks with the mayonnaise.
Prepare a mayonnaise with the egg yolks and mustard. Beat in the oil drop
by drop. Just before serving, beat the egg white until stiff and fold into the
mayonnaise. Then add the grated zest. Season.
•800g leeks
•2 egg yolks
•1 tblsp mild mustard
•1 egg white
•150 ml sunflower or olive oil
•Zest of 1/4 of an orange
•Salt
•White pepper
Half of the Recommended Daily Intake of vitamin A. Vitamin A
(leeks), calcium (milk).
Values
348 kcal per serving
•Proteins: 8g •Fat: 30g •Carbohydrate: 10g
Wash and trim the leeks. Use only the white part and steam for 35 min in
the large capacity bowl.
one
two
three
• Serves - 4
• Preparation - 20min
• Cooking - 35min
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29
Tomatoes
stuffed with
spinach
Vegetable Dishes
Ingredients
How to...
Nutrition
Beat the egg with the fromage frais. Add the spinach and season with salt,
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.
Cut a slice from the top of each tomato, remove the seeds and pulp.
Salt the inside.
•4 large firm beef steak tomatoes
•400g fresh spinach
•150g fromage frais
•2 eggs
•Salt and pepper
•A pinch of ground nutmeg
Calcium (white cheese, spinach), all of the Recommended Daily
Intake in Vitamin A and B9 (spinach).
Values
127 kcal per serving
•Proteins: 9g •Fat: 6g •Carbohydrate: 10g
Wash the spinach and steam for 10 min. Press through a sieve to
squeeze out the excess water and then chop.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 10+20min
Courgettes
sprinkled with
parsley
Vegetable Dishes
Ingredients
How to...
Nutrition
Place them on a plate, season and pour over melted butter.
Sprinkle with basil and the chopped cloves of garlic. Serve.
Steam for 20 min in the large capacity bowl.
•800g courgettes
•30g butter
•3 cloves of garlic
•Parsley
•Salt and pepper
More than the half of the Recommended Daily Intake of vitamin A
(courgettes and butter). Vitamin C (parsley).
Values
90 kcal per serving
•Proteins: 4g •Fat: 7g •Carbohydrate: 4g
Wash and cut the courgettes into 5 mm thick slices.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 20min
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31
Italian
veal
Meat Dishes
Ingredients
How to...
Nutrition
Roll up the escalopes. Place them in the cooking tray, secure them with a
wooden cocktail stick and steam for 23 min. Arrange the veal on a warmed
plate and pour over the sauce.
Place in the cooking tray together with cubes of butter, chopped shallots,
diced tomatoes, thyme and white wine.
•4 veal escalope
•100 ml white wine
•1 small aubergine
•8 sage leaves
•100g mozzarella cheese
•1 sprig of thyme
•2 tomatoes (skins removed)
•30g butter
•2 shallots
•Salt and pepper
Excellent proteins, calcium (cheese).
Values
399 kcal per serving
•Proteins: 53g •Fat: 18g •Carbohydrate: 6g
Cut the aubergine in thin slices. On each escalope place one slice of
aubergine, one slice of mozzarella and one sage leaf. Season.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 23min
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33
Turkey with
mustard sauce
Meat Dishes
Ingredients
How to...
Nutrition
Serve on warmed plates, remove the cocktail stick and pour over the
mustard sauce.
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.
•4 x 150g boneless turkey breast steaks
(or turkey breast cut into 1.5cm thick slices)
•1 tblsp wholegrain mustard
•Salt and pepper
For the sauce:
•1 tblsp wholegrain mustard
•1 tsp Dijon mustard
•4 tsp half fat crème fraiche
Excellent proteins, vitamin of B group. All of the Recommended
Daily Intake of vitamin B12.
Values
211 kcal per serving
•Proteins: 36g •Fat: 7g •Carbohydrate: 2g
Spread the mustard on one side of the turkey. Roll up each turkey breast
and secure it with a wooden cocktail stick. Put them in the cooking tray.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 25-30min
Duck with
peaches
Meat Dishes
Ingredients
How to...
Nutrition
Steam for 12-15 min. Serve the duck with the peaches and a little
of the sauce.
Place the shallot, duck, peach slices and cloves in the cooking plate.
Pour over the Port and the orange juice. Add salt and pepper.
•2 duck breasts or 2 duck breast fillets
•4 fresh peaches
(or canned sliced peaches in natural juice)
•1 shallot
•Juice of 1/2 orange or 3 tblsp fresh
orange juice
•40 ml Port
•4 cloves
•Salt and pepper
Excellent proteins, vitamins of B group and few calories.
Values
207 kcal per serving
•Proteins: 20g •Fat: 6g •Carbohydrate: 18g
Chop the shallot. Peel the peaches and slice them. Squeeze the orange
juice. Remove any skin and fat from the duck. Cut the duck breast in half
(serve 1/2 per person).
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 12-15min
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35
Lamb with mint
butter
Meat Dishes
Ingredients
How to...
Nutrition
Serve the lamb with the mint butter.
Mix the softened butter with some chopped mint.
•8 small pieces of lamb steak
(about 50g each)
•Mint leaves
•50g butter
•Salt and pepper
Excellent proteins, all of the Recommended Daily Intake of Vitamin B12.
Values
535 kcal per serving
•Proteins: 25g •Fat: 48g •Carbohydrate: 0g
Season the lamb. Place them in the cooking tray position without
any sauce. Steam them for 6 min. with 4 mint leaves.
one
two
three
• Serves - 4
• Preparation - 5min
• Cooking - 6min
Pork fillet with
crushed
peppercorn
sauce
Meat Dishes
Ingredients
How to...
Nutrition
Arrange the pork on a warmed plate and top with the sauce.
5 min. before the end of cooking, add the cream, Madeira, tomato
purée, salt and pepper. Mix well.
•400g pork fillet or tenderloin
•5 whole peppercorns
For the sauce:
•200 ml double cream
•50 ml Madeira
•1 tblsp tomato purée
•Salt and pepper
Excellent proteins, iron, vitamins of the B group.
Values
351 kcal per serving
•Proteins: 37g •Fat: 21g •Carbohydrate: 2g
Cut the pork into 1 cm thick slices, salt, and sprinkle with crushed
peppercorns. Steam for 17 min in the cooking tray.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 17min
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37
Chicken
supreme with
tarragon
Meat Dishes
Ingredients
How to...
Nutrition
Arrange the chicken breasts on a warmed serving plate and pour over
the sauce.
Pour over the cream and add the rest of the tarragon, salt, pepper and
steam for 20-25 min.
•4 boneless chicken breasts
•2 tblsp chopped fresh tarragon
•200 ml double cream
•Salt and pepper
Few calories, excellent proteins and vitamins of the B group.
Values
298 kcal per serving
•Proteins: 28g •Fat: 20g •Carbohydrate: 2g
Skin and season the chicken breasts, sprinkle with the chopped tarragon
and put them in the cooking tray.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 20-25min
Chicken with
coconut milk
Meat Dishes
Ingredients
How to...
Nutrition
Serve on warmed plates.
Slice the chicken into 4 cm strips. Add the chicken strips in the cooking
tray 15 min before the end of cooking.
•4 boneless chicken breasts
•1 chopped onion
•1 chopped red or green pepper
•200 ml coconut milk
•1 tblsp curry powder
•2 tblsp double cream
•Salt and pepper
Excellent proteins, iron, vitamins of the B group (chicken) and vitamin
C (sweet pepper).
Values
342 kcal per serving
•Proteins: 32g •Fat: 21g •Carbohydrate: 6g
Put the oil, the onion, and pepper in the cooking tray. Pour in the
coconut milk and sprinkle with curry powder. Steam for 20 min.
one
two
three
• Serves - 4
• Preparation - 5min
• Cooking - 20min
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 36