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TOMATO & ORANGE SOUP
1 oz.(25g) butter

1 medium onion, chopped

1 large carrot & 1 large potato,

chopped

13/4lb(800g) canned, chopped

tomatoes

juice and grated rind of 1 small

orange

11/2pints(900ml) hot vegetable stock

salt and pepper to taste

1. Melt the in a large bowl on 700W

for 1 minute.

2. Add the onion, carrot and potato

and cook on 700W for 6 minutes.

stir halfway through cooking.

3. Add the tomatoes, orange juice,

orange rind and stock. Mix

thoroughly. Season with salt and

pepper to taste. Cover the bowl

and cook on 700W for 18 minutes.

stir 2-3 times during cooking, until

the vegetables are tender.

4. Blend and serve immediately.

FRENCH ONION SOUP
1 large onions, sliced

1 tbsp (15ml) corn oil

2 oz.(50g) plain flour

2 pints(1.2 liters) hot meat

or vegetable stock

salt and pepper to taste

2 tbsp (30ml) parsley, chopped

4 thick slices French bread

2 oz.(50g) cheese, grated

1. Place the onion and oil a bowl, mix

well and cook on 700W for 2

minutes.

2. Stir in the flour to make a paste

and gradually add stack. Season

and add the parsley.

3. Cover the bowl and cook on 490W

for 20 minutes.

4. Pour the soup into serving bowls,

submerge bread and sprinkle

generously with cheese.

5. Cook on 490W for 2 minutes, until

the cheese has melted.

STIR FRIED VEGETABLES
1 tbsp(15ml) sunflower oil

2 tbsp (30ml) soy sauce

1 tbsp (15ml) sherry

1"(2.5cm) root ginger,

peeled and finely grated

2 medium carrots, cut into fine strips

4 oz.(100g) button mushrooms,

chopped

2 oz.(50g) beansprouts

4 oz.(100g) mange-tout

1 red pepper, seeded and thinly

sliced

4 spring onions, chopped

4 oz.(100g) canned water chestnuts,

sliced

1/4 head of chinese leaves, thinly

sliced

1. Place the oil, soy sauce, sherry,

ginger, garlic and carrots in a large

bowl, mix thoroughly

2. Cover and cook on 700W for 5-6

minutes, stirring once.

3. Add the button mushrooms,

beansprouts, mange-tout, red

pepper, spring onions, water

chestnuts and chinese leaves. Mix

thoroughly.

4. Cook on 700W for 6-7 minutes,

until the vegetables are tender. Stir

2-3 times during cooking.

Stir fried vegetables are ideally

served with meat or fish.

HONEYED CHICKEN
4 boneless chicken breasts

2 tbsp(30ml) clear honey

1 tbsp(15ml) whole grain mustard

1/2 tsp(2.5ml) dried tarragon

1 tbsp(15ml) tomato puree

1/4 pint(150ml) chicken stock

1. Place the chicken breasts in a

casserole dish.

2. Mix all remaining ingredients

together and pour over the

chicken. Salt and pepper to taste.

3. Cook on 700W for 13-14 minutes.

Rearrange and coat the chicken

with the sauce twice during

cooking.

RECIPES

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