TEFAL Actifry 2 in 1 User manual

Day after day,
TEFAL’ Nutritious & Delicious
range help you share culinary
pleasure and a balanced
diet by:
enhancing and preserving
the qualities of natural
ingredients that are essential
to your diet;
limiting the use of fat;
promoting a return
to forgotten tastes;
limiting time spent
on preparing meals
ISBN 978-34-0366-046
www.tefal.co.uk
Don’t miss out
on your
favourite fooDs
3
1505087374

DON’T
miss out
ON YOUR
favourite foods

6 TEFAL: NUTRITIOUS & DELICIOUS
Editorial
The incredible story of ACTIFRY
The experts talk
12 THE GOLDEN RULES OF NUTRITION
Add variety to your food, nutritional intake, enjoyment
Vary your seasonings
18 QUICK-START GUIDE TO ACTIFRY 2-IN-1
20 RECIPES
Variety every single day
Gourmet exceptions
Essential recipes
66 EXAMPLES OF BALANCED MENUS
70 COOKING TIME
table of
contents

NUTRITIOUS &DELICIOUS ACTIFRY 2-IN-1,
for all, everyday!
Innovating for your
health
Good nutrition means having a
varied and balanced diet...but not
only that, as nutrition goes far
beyond the ingredients you use.
How these ingredients are cooked
makes a real difference to their
nutritional and sensory values
(taste, texture, etc.).
And because all appliances are
not equal, TEFAL has developed
a range of products dedicated to
nutrition, for greater pleasure:
ingenious utensils that preserve
the nutritional integrity of food and
fully bring out the flavour of the
ingredients.
"Your ACTIFRY 2-in-1 is much more than a new kitchen
utensil. And this book is much more than a simple
recipe book: it is a gourmet guide for you to Eat a bit of
everything. Miss out on nothing!
Utensils in the TEFAL Nutritious & Delicious line
preserve the nutritional values of ingredients, the
flavours of the dishes and the pleasure of eating, all at
the same time. They help you fight against disorders
and deficiencies.
With ACTIFRY 2-in-1, vary your nutritional intakes and your enjoyment without complicating
your life: with the bowl and tray, you can cook the main dish and its accompaniment in
one go. The menu is therefore balanced, quite naturally.
With an array of recipes that suit your taste buds and your needs, you can enjoy a variety
of foods: mundane and fun, downright indulgent, or more reasonable after an occasional
binge without depriving yourself unnecessarily.
To guide you on a day-to-day basis to discover and use your ACTIFRY 2-in-1, TEFAL has
devised a genuine coaching programme: 2 weeks of complete and balanced menus,
defined and validated by our nutrition experts based on a catalogue of international
recipes.
With ACTIFRY 2-in-1, you acquire the right rhythm for a long time: from the necessary
Variety every single day to the inevitable Gourmet exceptions along with the Essential
recipes, you will gently but firmly take control of your diet. You can go from one menu to
the other in complete freedom with the assurance that you are eating a bit of everything,
missing out on nothing.
As a balanced diet is built over time, TEFAL has designed this new utensil so that nutrition
becomes delicious in a very real sense, easy to follow and adopt, day after day. »
Bringing you unique
solutions
has been investing in
research to create appliances with
unique nutritional advantages,
validated by scientific studies.
Informing you
has always been with
you in the kitchen, helping you
to prepare your meals quickly,
conveniently and enjoyably.
editorial
A WORD FROM
THE COACH
Nathalie Hutter Lardeau - Nutritionist
6

THE INCREDIBLE
STORY OF aCtifry
ACTIFRY “Made in
TEFAL”
For the last 150 years, Groupe
TEFAL - Société d’Emboutissage de
Bourgogne - has built up its history
on constant innovation and the
conquest of new markets. Making
life easier for users across the
world, bringing them new products
and solutions, giving them joy and a
sense of well-being - these are its
missions.
This blend of inventiveness,
ambition and tenacity, as well as
our attentiveness to consumers'
needs, has made our Group the
global leader in small domestic
appliances.
Our company, established in
Burgundy from its inception, drew
inspiration from the historical
values of this famous French
ACTIFRY
the revolutionary
product
ACTIFRY needs only one spoonful
of oil for 1.5 kg of genuine chips
crispy on the outside and tender
inside! In other words, less than 3
% fat to enjoy the taste of traditional
home-made chips… By using the
right oils full of natural goodness,
cooking with ACTIFRY adds variety
to our dishes and flavours. It is
part of our Nutritious & Delicious
line which combines cutting-edge
technologies and all of TEFAL's
know-how to enhance your
enjoyment and health.
region: widely appreciated
gastronomy
and a unique cultural heritage
that have strongly influenced the
lifestyle of its inhabitants. It is
therefore not a coincidence that
this region witnessed the birth of a
revolutionary cooking method…
Today, beyond simplifying your
everyday life, we bring you
moments of delicious delights and
other pleasant
experiences, thanks to
products perfectly suited to
wholesome and flavoursome
cooking.
ACTIFRY, distinctly
Burgundian
The idea of making potato chips
with very little oil was conceived a
long time ago. Our research work
with French universities on the
cooking process gave us a new
perspective into this issue.
This new knowledge helped us to
precisely determine the role of oil in
the cooking process and the exact
parameters that we must take into
ACTIFRY
the family appliance
ACTIFRY has travelled a lot and has
created quite a sensation… After
winning over more than 2 mil-
lion consumers around the world,
ACTIFRY could successfully adapt
itself to their needs and desires to
bring maximum satisfaction to their
taste buds. Its "culinary" talent
has become indisputable and every
consumer will be able to appropri-
ate this book containing whole-
some recipes suited to all ages
and tastes: delicious, fun recipes
for children, easy and flavoursome
recipes for teenagers and conven-
ient and delicious recipes for the
whole family.
It is because health is everyone's
concern that ACTIFRY has won
over these well-informed families
all around the world by combining
nutritional qualities, the pleasure of
good food and convenience.
account to make chips crispy on the
outside and tender inside.
Once we had understood and
mastered this process, we still had
to transpose this know-how to a
domestic appliance. It took no less
than five generations of prototypes
and a multitude of sensory tests
to achieve the desired quality and
results.
Our research and our development
work have enabled us to file four
patent applications relating to this
revolutionary method.
More than 10 years of research
between the original idea and
mass production in January 2007.
ACTIFRY, an achievement of
teamwork, is today manufactured in
the thousands every day in France,
in the heart of the Burgundy region!
ACTIFRY in media
spotlight
Today, it is not only its customers,
but also journalists from around
the world who are coming to visit
its place of birth… They want to
understand what magic potion
could concoct such an innovation!
To the extent that paparazzi are
relentlessly snapping away at
ACTIFRY during our demonstrations
and tastings with families across
the globe!
ACTIFRY all set for
greater heights
And all this is only the beginning.
ACTIFRY is only eager to enrich its
recipe book with your help! So if
your culinary skills can accompany
ACTIFRY in its journey, feel free
to visit the Nutritious & Delicious
website to contribute your recipes.
www.tefal.co.uk 9

One thing is clear: if we want to
follow the rules for a healthy diet,
it is not enough to focus only on
choosing the right ingredients.
How we prepare the meal is also
of utmost importance. Thanks to
ACTIFRY, our favourite dish can
become healthy and delicious. This
new appliance must be present in
every modern kitchen and it will
certainly delight all those who
defend the cause of healthy eating.
ACTIFRY is a new product, eagerly
awaited in our gastronomic and
culinary market.
THE EXPERTS TALK
TURKEY
Professor-Doctor
OSMAN MÜFTÜOGLU
Endocrinologist
It is essential to know the right
carbohydrates, the right proteins
and the right fats, not to consume
more calories than we need, and to
opt for foods rich in antioxidants,
vitamins, minerals and fibres.
To sum up, "eating" is a magical
word meaning more than simply
consuming food; it means choosing
a lifestyle that will impact your
existence either negatively or
positively.
RUSSIA
Doctor
MARIANA TRIFONOVA
Nutritionist
For a wholesome and tasty diet,
we must act on two levers when
it comes to cooking: increase
quality and decrease time. The
Nutritious & Delicious range is the
ultimate reference in this respect.
As an expert user, I can affirm
that it meets the requirements
of dieticians. This combination
is perfectly in line with the main
principles of dietetics, which is not
only a science of nutrition, but also
a way of life that we must adopt.
SLOVAK REPUBLIC
Doctor
PETER MINÁRIK
Gastroenterologist
GERMANY
Doctor
JOHANNES M. PEIL
Manager of the Bad Nauheim sport
clinic and president of the Institute
for sports nutrition
Vitamins, calories and fatty
acids are all important factors in
assessing the nutritional value of
food. But they do not necessarily
have a bearing on the pleasure of
eating and the criteria we follow in
our dietary choices everyday. The
taste and how quickly and easily the
food can be prepared are crucial
elements when we select the
products that are going to end up on
our tables.
ACTIFRY combines rapidity, health,
taste and convenience. ACTIFRY
transforms every kitchen into
a place where good food and
good health meet for the benefit
of the entire family. ACTIFRY
makes it easier to follow the
recommendations of doctors and
nutritionists, namely, eating more
nutrition-rich foods, with more
vitamins and minerals per calorie.
Without sacrificing the pleasure of
eating. There is no need to give up
our favourite dishes. Enjoyment
with health, with taste as an added
bonus.
FRANCE
Doctor
CHRISTIAN RECCHIA
Doctor of medicine, Nutritionist
Eating is, above all, an act of
togetherness and sharing, a
moment of ever-renewed delight,
but also a precious instant of well-
being and good health. Eating well
is a good way to grow better and
age better. Thanks to the technical
features of ACTIFRY, it is possible
to eat chips and potatoes with low
fat content, which is a valuable tool
to fight obesity and cardiovascular
diseases.
ACTIFRY can also be used to cook a
number of other foods:
vegetables, meat, fish, fruit.
This recipe book is an impressive
collection of delectable and diverse
dishes cooked in a revolutionary
appliance! The assortments have
been chosen judiciously to give you
maximum satisfaction in terms
of both taste and nutrition. All the
recipes have been meticulously
created, taking into account
the nutritional benefits of each
ingredient, and their contribution to
a balanced menu.
11

THE GOLDEN RULES
of nutrition
the 7 food GROUPS
Eat a variety of foods to stay fit!
It is hard to follow the rules for a healthy diet on a daily basis.
ACTIFRY 2-in-1 modifies just what is necessary in your eating
habits, with enjoyment and delicious food.
VARIETY OF NUTRIENTS
Recipes incorporating a multitude of
ingredients. 2-in-1 complete menus.
Enjoying a variety of tastes means
adding a variety of nutrients to your
diet. Less fat, salt and sugar. More
vegetables, cereals and starches.
Legumes for a change. Fresh
vegetables and fruits. Dairy products.
Each food group must be included in
your menu at least once a day. The
first key to a balanced diet is variety.
RIGHT INGREDIENTS
As consumers, we have become
demanding about the quality of
ingredients. Locavore, attentive to
seasons, the freshness of food, its
preservation. All the more reason
to preserve the right nutrients after
cooking.
HEALTHY COOKING
METHOD
Moderate convection heat to cook
and simmer in the bowl. Plancha-
style cooking plate. The winning
combination that preserves both
nutrients and flavours.
RIGHT PORTION
Protective conviviality against
gluttony? Sharing of the contents
of ACTIFRY 2-in-1 fairly among the
guests automatically adjusts the
portions. A boost of proteins, on
the tray or in the bowl, satisfies
your appetite without the risk of
overeating.
RIGHT RHYTHM
Having a balanced diet is adopting a
rhythm and sticking to it over time.
A delicate balancing act between
the realities of everyday life, festive
meals and moments when we can
take the time to get back on track.
ACTIFRY 2-in-1 helps you maintain
the right tempo!
PURE INDULGENCE
Enjoy a reasonable amount of
what you like: the golden rule is a
balanced diet that lasts.
THERIGHTDAILY
PORTION
Breakdown of daily
intakes
Carbohydrates: 50 to 75%
Fats: 15 to 30%
Proteins: 10 to 15%
Be moderate without depriving
yourself!
Calorie breakdown be-
tween a day's meals
1/4 at breakfast
1/3 at lunch
1/3 at dinner
and the remaining at snack time for
young and old
Dinner must be the lightest meal of
the day!
Meat
fish
egg
Bread,
cereals,
starches,
pulses
Fruit and
vegetables Dairy
products Fats Drinks Sweet
treats
to be con-
sumed for
enjoyment,
but with mod-
eration.
water, the
only essential
drink.
unsaturated fatty
acids and satu-
rated fatty acids
for energy.
calcium to grow
and maintain your
bone mass (but
also proteins).
fibres for
intestinal
transit, vitamins,
minerals and
oligo-elements
that regulate and
protect.
slow-digesting
carbohydrates
(but also vegeta-
ble proteins and
fibres).
animal proteins
for building and
repairing muscles
(but also fatty
acids).
13

ADD VARIETY TOyour food,
nutrients, enJoyment
IT IS HIGH TIME WE
REMINDED OUR-
SELVES THAT WE ARE
OMNIVORES!
To function well and achieve
metabolic balance, your
body needs a wide variety of
daily nutritional intakes.
VARY THE MENUS!
2-week menu. 2 weeks of coach-
ing with ACTIFRY 2-in-1. The time
you need to bring balance back to
your diet. A programme featuring
a breakfast composed of a drink, a
dairy product, a cereal and a fruit
juice or stewed fruit; a lunch and
dinner that must each provide 1/3
of the daily nutritional require-
ment. Menus that take into account
the three major variations in your
desires and your activities: they
combine easy-to-make everyday
recipes, gourmet recipes for excep-
tional meals, special catching-up
recipes to bring back balance when
we have lost it a little bit!
VARY THE ENJOYMENT!
Stop depriving yourself of what
you really love: you will only give in
to your worst cravings! Vary your
nutritional intakes and menus that
are more or less quick, gourmet or
light according to the time of the
day or year and to your professional
or family life. We do not eat the
same way every day, but we can use
ACTIFRY 2-in-1 every day!
5-
6-
VARY THE INGREDIENTS!
Monotony is your worst enemy. If
you eat the same type of food day
in and day out, you will get fed up.
And you will only succumb to the
first temptation. The right formula:
decrease quantity, enhance quality
and increase the number of ingredi-
ents in every meal.
Choose freely from the 7 food
groups. No use getting bogged
down in nutritional tables: the
richer the mix of ingredients in your
ACTIFRY 2-in-1 at every meal, the
better your nutritional intakes will
be!
VARY THE NUTRIENTS!
Our food provides us with nutrients:
the technical name for nutritional
intakes. Each food has its special
characteristics. Some, for instance,
are very rich in a particular vitamin,
a particular mineral, others in
fibres, proteins, carbohydrates,
etc. Only variety can guarantee us
the necessary nutrients that our
body combines together through
metabolism.
1-
2-
VARY THE FLAVOURS !
Today's eaters have the mindset of
explorers filled with nostalgia for
good old traditional food. Dare to
put on your plate exotic flavours
that will take you on a journey. But
also flavours that bring back fond
childhood memories. ACTIFRY 2-in-
1 freely revisits traditional recipes
and adapts those from around the
globe for a world tour of delectable
flavours. Add variety! Your taste
buds will never get bored and you
will not succumb to quantity instead
of appreciating quality!
VARY THE RECIPES!
Balance means change. Among the
countless number of tasty treats
you can make in ACTIFRY 2-in-1,
we have selected three categories:
Variety every single day, Gourmet
exceptions, Essential recipes. Adapt
your recipes too to this new kitchen
utensil, which requires little fat
while preserving the rich variety of
both flavours and nutrients!
3-
4-
WHY VARY?
• for the quality of your nutrition • to restore balance • for
an enhanced feeling of fullness • for exoticism • to express
your creativity • for the pleasure of taste
aCtifry 2-in-1,
TO MAKE A REAL
DIFFERENCE
14

VARY THE FATS
Preferably use vegetable fats which
are rich in monounsaturated and
polyunsaturated fatty acids, rather
than animal fats which have a
high saturated fatty acid content.
Whether oil or butter, the amount
of fat per 100 g will be almost the
same. But the quality is not the
same! Olive, sunflower, rapeseed,
walnut, hazelnut, grape seed, but
also almond, pistachio, pecan nut,
etc.
Use a variety of vegetable oils to
benefit from a variety of essential
fatty acids because your body can-
not produce them by itself. We must
get these essential fatty acids
in our everyday diet from one
spoonful of oil per day. The amount
of oil used in ACTIFRY 2-in-1 is re-
duced to the minimum: one spoon-
ful is sufficient to fry 1 kg of chips
or season the food in the bowl.
LESS SALT, LESS SUGAR!
To overcome your craving for
salt and sugar, re-educate your
palate. You can cleverly and artfully
replace the excess salt and sugar
in your diet with fresh herbs and
condiments from around the world:
Japanese mirin and nori algae,
herbes de Provence, mustards of all
kinds, English oyster sauces, Indian
curries: go ahead and travel all
across France and around the world
to explore new gustatory treasures.
THE RIGHT AMOUNT
OF SALT!
A good move for both your health
and your cooking. All the great
chefs will confirm it: adding salt
on the fly is the surest way to go
wrong. And all the doctors know it:
too much salt is bad for your health.
Adding the right amount of salt is
difficult! The new ACTIFRY 2-in-1
measuring spoon will help you add
salt with precision: it contains 0.5
g of salt, that is, the right amount
for 2 people per meal according to
WHO recommendations. ACTIFRY
2-in-1 recipes are designed to
serve 4 people: you therefore need
2 measures for the normal amount
of salt, and only 1 if you want to cut
down your salt intake even further.
The assurance of the right amount
of salt: good for your health.... and
the flavour too!
A MINIMUM OF WELL-
CHOSEN FATS, A MAXI-
MUM OF SPICES FROM
AROUND THE WORLD.
SALT, PEPPER.
RECIPEFORALONG-LAST-
ING BALANCED DIET.
VARY YOUR seasoninGs!
Salt
Oil
REDISCOVER SPICES!
Their appetite-stimulating, invigorating, antioxidant
and often digestive properties as well as their wide
spectrum of flavours delight the palate with exotic
aromas, even if the memory of them seems a bit dis-
tant…Their active principles are scientifically docu-
mented, particularly the presence of antioxidants.
The quantities consumed are, however, too low to
speak of any real vitamin, mineral or fibre intake.
CARDAMOM,CARAWAY, FENUGREEK,
NUTMEG, CLOVES, CURRY…
Add flavour to rice, cereals, stocks,
sautéed meat and fish…
Close-up on benefits: cloves have
digestive and anti-inflammatory
properties.
lose-up on benefits:
lose-up on benefits:
lose-up on benefits:
lose-up on benefits:
lose-up on benefits:
cloves have
cloves have
cloves have
cloves have
cloves have
cloves have
cloves have
cloves have
cloves have
cloves have
cloves have
PEPPER,PAPRIKA,HARISSASAUCE,
CHILI, TABASCO…
Add flavour to all dishes much
better than salt and act as flavour
enhancers.
Close-up on benefits: pepper
contains polyphenols, a powerful
antioxidant.
TURMERIC, GINGER, SAFFRON…
Add flavour to all meats and fish, but
also to vegetable sauces and stocks
for cooking cereals and starches.
Close-up on benefits: in small
quantities, turmeric has significant
antioxidant and anti-cancer properties.
Ginger contains about forty antioxidant
compounds. Cinnamon delivers the
highest antioxidant potency per 100 g.
LAUREL, OREGANO, THYME,
ROSEMARY, MARJORAM, BASIL,
TARRAGON, SAGE, MINT,
PARSLEY, CAPER…
Add flavour to bouquets garnis
in sauces, pot-au-feu but also
risotto, pasta, grills…
SEEDS OF DILL, ANISE, MUSTARD,
FENUGREEK, CORIANDER, CUMIN,
SAVORY OR FENNEL…
Add flavour to soups and stocks,
meat fillings, fish in tinfoil…
Close-up on benefits: coriander and sage contain a significant
quantity of antioxidants.
16

QuiCK-start Guide to ACTIFRY 2-IN-1
BOWL ALONE (chips, vegetables, etc.)
• Put the chips in the bowl with the paddle.
• Add oil using the spoon.
• Close the lid.
• Adjust the cooking time with (for example: chips = 45 min).
• Press to start the cooking process.
• When the cooking is over, the timer will beep.
• Press the 0/I switch.
To save time, you can
programme the time in
decreasing order using
the "-" button (60, 59,
58, ....)
TIPS
To save time, you can
programme the time in
decreasing order using
the "-" button (60, 59,
58, ....)
TIPS
• Add salt to your food with the back of the spoon
to control the quantity added
TRAY ALONE (meat, fish, etc.)
• Put the tray in place with the paddle and the bowl below.
• Put the ingredients on the tray (e.g. steaks)
• Close the lid.
• Adjust the cooking time with (for example: steaks = 7 min).
• Press to start the cooking process.
• When the cooking is over, the timer will beep.
• Press the 0/I switch.
Example of steaks/chips: total 45 min
• Put the chips in the bowl with the paddle and without the tray.
• Add oil using the spoon.
• Close the lid.
• Press the 0/I switch.
BOWL &TRAY (steak/chips, salmon/vegetables, etc.)
• Adjust the total cooking time, i.e. 45 minutes, with .
• Press and select the type of food:
• Adjust the cooking time with (7 min for steak).
• Press to start the cooking process.
• The timer will beep after 38 minutes.
• Open and add the tray with the steaks.
• Close and press .
• When the cooking is over, the timer will beep.
ACTIF R Y
2-IN-1 tips
X 1
X 2
X 3
X 4
(e.g. for steak)
18 19

With ACTIFRY 2-in-1, TEFAL has invented a product
truly designed for diversity.
This utensil, as convenient as it is appealing, is designed to
reconcile lovers of chips and traditional delicacies with balance
and nutrition. It cooks, simmers and browns to perfection with
minimum fat.
Cook a complete meal in one go. Everyday, make the most of
the infinite variety of seasonal products you can simmer in
the bowl to accompany meats or fish cooked on the tray, in
a breeze.
THE RIGHT PORTIONS AND THE RIGHT
PROPORTIONS TO EAT A BIT OF EVERYTHING,
MISS OUT ON NOTHING!
variety EVERY
SINGLE DAY
Eating wEll mEans Eating a
variEty of foods!
You can vary everything: ideas, recipes, ingredients,
nutrients. And this is good as this is the best way to
organise a balanced diet on a daily basis.
ACTIFRY 2-in-1.
The right gesture, the right
utensil...for the right nutrition
for all, at each meal.

preparation
22
Steak
and chipS
Rinse your chips and pat dry carefully.
BOWL
1.2 kg potatoes peeled and
cut into 13 mm x 13 mm chips
1 olive oil
TRAY
4 rump steaks (120 g)
Salt and pepper Put the chips in the bowl. Add oil and season with salt and
pepper. Close the lid.
Set the total cooking time to 45 min.
Press . The icon will display.
Adjust the cooking time to 8 min.
Press to start cooking.
When the timer beeps, add the tray with the seasoned steaks.
Leave to cook for the remaining 10 minutes.
For crispier chips, cook for another 2 to 3 minutes after
removing the tray.
NutritioN
Create this bistro classic in one go and enjoy it
without feeling guilty thanks to these low-fat chips.
ServeS 4
preparation: 15 min
cookinG: 50 min
cookinG
Proteins: 39.1g
Fat: 10.4 g
Carbohydrates: 49.8g
Sodium: 0.06 g
NUTRITION INFORMATION
PER SERVING
kcal434
Must have
RECIPE
inGredientS
for more
VARIETY Season your chips with paprika.
for more
VARIETY
inGredientS

24
preparation
chicken
drumStickS
and chipS
Rinse your chips and pat dry carefully.
BOWL
1.2 kg potatoes peeled and
cut into 13 mm x 13 mm chips
1 olive oil
TRAY
8 chicken drumsticks
Salt and pepper
Season your chicken drumsticks
with herbes de provence.
cookinG
Proteins: 31.6g
Fat: 25.6 g
Carbohydrates: 49.8g
Sodium: 0.12 g
NUTRITION INFORMATION
PER SERVING
kcal548
NutritioN
Do away with knives and forks to get maximum
enjoyment from this recipe, the perfect
accompaniment to a green salad for a well-
balanced meal.
Put the chips in the bowl. Add oil and season with salt
and pepper. Close the lid.
Set the total cooking time to 50 min.
Press 2 times. The icon will display.
Adjust the cooking time to 20 min.
Press to start cooking.
When the timer beeps, add the tray with the seasoned chicken
drumsticks. Leave to cook for the remaining 20 minutes.
For crispier chips, cook for another 2 to 3 minutes after
removing the tray.
Must have
RECIPE
inGredientS
for more
VARIETY
ServeS 4
preparation: 15 min
cookinG: 50 min

26
Salmon
courGetteS
BOWL
1.2 kg courgettes cut into
round slices
Chopped garlic
½ basil puree
½ olive oil
TRAY
4 salmon steaks (150 g)
Salt and pepper
Serve this dish with low-fat cream
and dill.
cookinG
Proteins: 33.7g
Fat: 12.8 g
Carbohydrates: 10.7g
Sodium: 0.09 g
NUTRITION INFORMATION
PER SERVING
kcal289
NutritioN
This colourful duo of Mediterranean flavours, ideal
for a light meal, also provides a significant quantity
of omega 3.
Put the courgettes in the bowl. Add the garlic, basil puree
and oil. Close the lid.
Set the total cooking time to 30 min.
Press 3 times. The icon will display.
Adjust the cooking time to 10 min.
Press to start cooking.
When the timer beeps, add the tray with the salmon. Season
with salt and pepper. Leave to cook for the remaining
10 minutes.
Must have
RECIPE
inGredientS
for more
VARIETY
ServeS 4
preparation: 10 min
cookinG: 30 min

28
preparation
Scrambled eGGS
with bacon
Beat the eggs. Season with salt and pepper.
BOWL
8 eggs
Salt and pepper
TRAY
4 slices of bacon cookinG
Add chopped chives
to the scrambled eggs.
Proteins: 18.6g
Fat: 13.9 g
Carbohydrates: 0.6g
Sodium: 0.39 g
NUTRITION INFORMATION
PER SERVING
kcal203
Put the eggs in the bowl. Close the lid.
Set the total cooking time to 10 min.
Press . The icon will display.
Adjust the cooking time, 4 min.
Press to start cooking.
When the timer beeps, add the tray with the bacon.
Leave to cook for the remaining 4 minutes.
To make your scrambled eggs creamier and more gourmet, add
2 to 3 light cream once the eggs are cooked.
NutritioN
This brunch will shuttle you across the English
Channel and give you a boost of good quality
proteins as well.
inGredientS
for more
VARIETY
ServeS 4
preparation: 5 min
cookinG: 10 min

30
preparation
Seafood
brochetteS
cauliflower and leekS
Make brochettes by alternating scallops, cods, mussels, prawns
and grapes.
BOWL
200 g leeks thinly sliced
600 g cauliflower
5 cl white wine
25 cl vegetable stock
½ turmeric
½ chopped lemon
grass
TRAY
8 scallops
300 g cod, cut
into pieces
12 mussels
4 prawns
1 bunch of grapes
Salt and pepper
Replace the cauliflower with broccoli.
Serve this dish with lemon fromage
blanc sauce.
cookinG
Proteins: 25.5g
Fat: 1.6 g
Carbohydrates: 13.5g
Sodium: 0.19 g
NUTRITION INFORMATION
PER SERVING
kcal173
NutritioN
Enjoy the ambience of a meal by the seaside with
these low-calorie brochettes, rich in iodine and
proteins.
Place the leeks with the white wine, vegetable stock,
turmeric and lemon grass in the bowl and cook for 5 min.
Add the cauliflower. Close the lid.
Set the total cooking time to 25 min.
Press 3 times. The icon will display.
Adjust the cooking time to 5 min.
Press to start cooking.
When the timer beeps, add the tray with the seasoned
brochettes. Leave to cook for the remaining 5 minutes.
inGredientS
for more
VARIETY
ServeS 4
preparation: 10 min
cookinG: 30 min

32
preparation
Proteins: 10.6g
Fat: 17.2 g
Carbohydrates: 10.8g
Sodium: 0.26 g
NUTRITION INFORMATION
PER SERVING
kcal230
NutritioN
Enjoy the rustic regional appeal of this samosa
made in France even while you meet your calcium
and fibre requirements.
cookinG
Put the courgettes in the bowl. Add the oil and stock.
Close the lid.
Set the total cooking time to 20 min.
Press 2 times. The icon will display.
Adjust the cooking time to 4 min.
Press to start cooking.
When the timer beeps, add the tray with the goat cheese crisps.
Leave to cook for the remaining 4 minutes.
inGredientS
for more
VARIETY
Goat cheeSe criSpS
criSpy courGetteS
Cut each brick pastry sheet into 2. Brush both sides of the brick pastry
sheets with egg yolk. Place slices of goat cheese and parsley leaves at one
end of the brick pastry sheets and fold into a triangle. Brush with egg yolk
again and sprinkle with chopped pecans.
BOWL
3 courgettes thinly sliced
10 cl vegetable stock
1 olive oil
TRAY
2 brick pastry sheets
120 g goat cheese log
cut into slices
2 chopped pecan nuts
4 parsley leaves
1 egg yolk diluted
with a little water
Salt and pepper
Replace the goat cheese with
camembert or pont-l’évêque cheese.
ServeS 4
preparation: 20 min
cookinG: 20 min

34
preparation
hamburGer
AND celery chipS
Spread mustard on 8 hamburger bun halves.
Place cheddar slices on the burgers.
BOWL
800 g celeriac cut into chips
1 grape seed oil
Salt and pepper
TRAY
4 burgers
4 cheddar slices
cut into strips
½ mustard
1 handful of rocket
4 toasted hamburger buns
Replace the cheddar with mimolette
cheese.
NutritioN
Treat the young and the not-so-young alike with
this hamburger rich in proteins and complex
carbohydrates, served with stunningly crisp celery
chips for fibres, vitamins and minerals.
cookinG
Put the celery chips in the bowl. Add oil and season with salt
and pepper. Close the lid.
Set the total cooking time to 46 min.
Press . The icon will display.
Adjust the cooking time to 6 min.
Press to start cooking.
When the timer beeps, add the tray with the burgers. Leave to
cook for the remaining 6 minutes.
inGredientS
for more
VARIETY
ServeS 4
preparation: 10 min
cookinG: 46 min
Proteins: 34.5g
Fat: 17.3 g
Carbohydrates: 43.9g
Sodium: 0.65 g
NUTRITION INFORMATION
PER SERVING
kcal470

36
preparation
fiSh AND chips
Cut the fish fillets into fingers and brush them with eggs beaten with
Tabasco®. Roll them in oat flakes and keep them refrigerated until ready
to cook.
BOWL
1 kg firm potatoes cut into
chips
½ peanut oil
½ curry
Salt and pepper
TRAY
4 pollock fillets (160 g)
2 beaten eggs
2 drops of Tabasco®
2 oat flakes
Salt and pepper
Replace the oat flakes with bread crumbs
and the pollock with hake.
Proteins: 41.3g
Fat: 7.3 g
Carbohydrates: 46.4g
Sodium: 0.25 g
NUTRITION INFORMATION
PER SERVING
kcal413
Bring an "oh-so British" ambience to your table
with this recipe, a must-eat in London, which also
increases your fish intake.
cookinG
Put the chips in the bowl. Add oil and season with salt and
pepper. Close the lid.
Set the total cooking time to 47 min.
Press 3 times. The icon will display.
Adjust the cooking time to 7 min.
Press to start cooking.
When the timer beeps, add the tray with the fish fingers. Leave
to cook for the remaining 7 minutes. Add salt and pepper.
NutritioN
inGredientS
for more
VARIETY
ServeS 4
preparation: 20 min
cookinG: 47 min

preparation
NutritioN
38
Tomatoes packed with lycopene, a powerful
antioxidant, and protein-rich veal make this recipe
a balanced dish to accompany starchy foods.
cookinG
Put the veal in the bowl. Add oil and season with salt and
pepper. Close the lid. Leave to cook for 5 min. Add the rest of
the ingredients. Set the total cooking time to 36 min.
Press . The icon will display.
Adjust the cooking time to 6 min.
Press to start cooking.
When the timer beeps, add the tray with the tomatoes.
Leave to cook for the remaining 6 minutes.
Proteins: 30.6g
Fat: 5.3 g
Carbohydrates: 28.6g
Sodium: 0.21 g
NUTRITION INFORMATION
PER SERVING
kcal277
inGredientS
for more
VARIETY
veal fricaSSee
and provencal tomatoeS
Mix the garlic with the herbs and chopped onion. Cover the half tomatoes
with this mixture. Season with salt and pepper.
BOWL
500 g veal (neck) chopped into
small chunks
4 chopped shallots
1 leek finely chopped
3 carrots finely chopped
35 cl vegetable stock
½ olive oil
2 chopped basil
TRAY
4 small tomatoes, cut in half
2 cloves of garlic, chopped
4 chopped herbs (thyme,
savory, rosemary)
4 chopped red onions
Salt and pepper
Add the lemon zests into the herb
mixture. Thicken the sauce at the last
moment with a spoonful of pesto.
ServeS 4
preparation: 10 min
cookinG: 41 min