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Ref. 5081703
50tasty & healthy
recipes
Create delicious andwell-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 pyramidBalance 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 Group2-3 SERVINGS
Meat, Poultry, Fish, Eggs & Nuts
2-3 SERVINGS
Fruit Group2-3 SERVINGS
Bread, Dry Beans, Cereal, Rice &
Pasta Group
6-11 SERVINGS
Vegetable Group3-5 SERVINGS
BALANCED NUTRITIONThe 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 VITAMINSThe steamers's gentle yet quick cooking system retains more vitamins
and micronutrients.
LESS FATSteam 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 VEGETABLESThe 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 surprisingvariety of recipes.
Benefits of steam cookingWelcome to the world of Tefal steam cooking!
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 2
05
WaterIt 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 vegetablesThese 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 fruitFresh 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 productsWith 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 eggsThey 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.
FatsThese 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 productsThis 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 4
07
Nutrition table
Elements Foods Benefits
Proteins Renewal of the tissue and the cells.
Fat Correct operation of the cells (fatty acids).
CarbohydrateFuel for our body, essential for the correct operation of the brain, the muscles...
FibresCauliflower, cucumber, spinach, Regulation of the gastro-intestinal tract, decreases the red fruits, fig. absorption of cholesterol and carbohydrate.
CalciumMilk, almonds, crustaceans, Good for the structure of the bones and the teeth, muscular cabbage, soya, egg yolk. contraction and prevention of osteoporosis.
IronSpinach, 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 CParsley, sweet peppers, broccoli, Anti-oxidants: helps to fight against infections and in theorange, lemons, green salad. absorption of iron, plus maintains normal connective tissue.
Vitamin DTuna, sardine, egg yolk, mushrooms, Essential for the development of the skeleton and the absorption cheese. of calcium. Increases the resistance to infections.
Vitamin ESoya, 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 theVitamins 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.
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 6
09
Breakfast
Lunch
Dinner
A glass of milk
Milk Bread
Fruit salad
Black tea
Cheese
Wholemealbread
Compote ofapple andbananas
A glass of water
Chocolate milk
Toasted bread
Butter
Honey
A peach
Lemon tea
Bowl of milkbowl
Wholemealcereal orsweetened riceSalad of melonand watermelon
Small creamcheese
Wholemealbread
Butter
Honey
Green tea
Stewed fruit
Chocolate milk
Wholemealbread
Butter
Strawberry jam
Apple juice
A coffee
One naturalyogurt
Rusk
Butter
Raspberry jam
Dried apricots
Tart withtomato, whitecheese andgorgonzola
Duck withpeaches
Chocolatefondue andfresh fruits
Spring roll
Cod withyoghurt andmustard sauceand Chinesesteamedvegetables
Red fruitsmousse
AuberginesCaviar
Veal and tunaand pasta
Tiramisu
Cress salad
Lamb with mintbutter and basilcourgettes
Rice pudding
Cucumber withyogurt
Monkfish withcurry
& steamedcouscous withmange tout
Fresh fruit salad
3 vegetablesterrine
Chicken withcoconut milkand steamedrice
Steamed Figand raspberrypurée
Salad ofpotatoes andsteamed sweetpeppers
Steamed fishfillets withfennel
Steamed kebabof peach,apricot and kiwi
Tomato,mozzarella and basil salad
Seafoodskewers andsteamed rice
Zabaglione with Kiwi fruit
Thick courgettesoup with goatcheese
Tomatoes withtuna
Steamedpeaches withmint syrup
Melon withParma ham
Stuffedtomatoeswith spinach
Lemon orgrapefruitsorbet
Taboule(steamedcouscous &vegetables)
Steamedprawns withtomato andgarlic
Fruit yoghurt
Warm chickenliver salad
Hot goatscheese andtoast
Bananas withsteamedchocolatesauce
Grated carrotsalad
Scrambled eggswith steamedsweet pepper
Cake
Steamedtomato soup
Paella
Cheese andfresh apricots
Note: Recipes for dishes underlined are detailed in this booklet.
Summer menus
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 8
11
Winter menus
Breakfast
Lunch
Dinner
Lemon tea
Milk Bread orBrioche
Cream cheese
Prunes orstewed fruit
Coffee
A yogurt
Toasted bread
Butter
Apricot jam
An apple juice
Lemon tea
Cornflakes orrice cereal
Soya Milk
One apple
Green tea
A piece ofcheese
MultigrainBread
One pear
Coffee
A whole milkyoghurt
Wholemealbread
Butter
Honey
One orange
A drink withchicory and milk
A slice ofsandwich loaf
Butter
Jam
2 clementines
3 cheese soufflé
Pork fillet and Brusselsprouts
Exotic fruitkebabs
Steamedbroccoli terrine
Scallops withwhite wine andsteamedtomatoes
Moist chocolatepudding
Blue cheesesalad.
Chicken withmushrooms
Steamed Frenchgreen beans
Banana
Cream oflettuce soup
Tournedos andsteamed apples
Pears withchocolate
Endive and nutsalad.
Sea perch withtomato sauce
Steamed rice
Fresh pineapple
White and redcabbage saladwith raisins
Italian Vealand polenta
Roquefort
Herb tea
Muesli withdried fruits
One glass ofmilk
Celery salad
Turbot withvanilla
Steamedspongepudding
Grated carrotsand choppedfennel withwhite pepperand coriander
Fish andshellfish withsaffron creamsauce andsteamed rice
Fruit yoghurt
Asparagus andcrab soup
Pekinesesalmon andsteamedCantonese rice
Litchi
Avocado andprawns
Scampi withbasil butterand steamedRomanesco
LemonMeringue tart
Salad ofpotatoes andlentils
Mussels withcream sauceand salad ofradicchio lettuce
Pears andBresse bluecheese
leeks withorangemayonnaise
Scrambled eggs withmushrooms and soya beansprouts
Hot Trifle withfruit*
Cream ofpumpkin
Warm tuna andbeans salad
Apple andbananacompote withcinnamon
Onion soup
Turkey withmustard sauceand split peapurée
Apple tart
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Note: Recipes for dishes underlined are detailed in this booklet.
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 10
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
S t a r t e r D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s101 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 14
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Auberginecaviar
S t a r t e r D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s61 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
S t a r t e r D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s167 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 16
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Cream of pumpkin
S t a r t e r D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s134 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 tunaand bean salad
S t a r t e r D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s472 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 18
21
3 Vegetable terrine
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s276 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 20
23
Steamed rice
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s250 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 chinesevegetables
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s108 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 22
25
Asparagus tipsand eggs
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s154 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
Vegetablemedley
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s71 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
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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)
Va l u e s248 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 orangemayonnaise
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s348 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 26
29
Tomatoesstuffed withspinach
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s127 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
Courgettessprinkled withparsley
Ve g e t a b l e D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s90 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 28
31
Italian veal
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s399 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 30
33
Turkey withmustard sauce
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s211 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 withpeaches
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s207 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 32
35
Lamb with mintbutter
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s535 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 withcrushedpeppercornsauce
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s351 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
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 34
37
Chicken supreme withtarragon
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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.
Va l u e s298 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 withcoconut milk
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
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).
Va l u e s342 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
39
Chicken withcourgettes
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Place the chicken, sweet peppers and tomato in the cooking tray. Season
and steam for 20-25 min. Before serving, sprinkle with the ginger and
decorate with the olives.
Put each seasoned chicken fillet between 2 strips of courgette, roll them
and secure them with a wooden cocktail stick or kitchen string. Dice the
sweet peppers and the tomato.
• 4 chicken breast fillets (about 150g each)
• 2 small courgettes
• 1/2 sweet green pepper
• 1/2 sweet yellow pepper
• 1 large tomato
• 1 tsp ground ginger
• Salt and pepper
• 20g green or black olives
Excellent proteins, iron, vitamins of the B group.
Va l u e s224 kcal per serving
• Proteins: 35g • Fat: 8g • Carbohydrate: 3g
Cut the courgettes lengthwise into 8 strips.one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 20-25min
Veal with tuna
M e a t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Season and steam for 15 min. Serve on a bed of salad drizzled with
the cooking juice.
Place layers of the ingredients one on top of another in 4 piles.
Start with one slice of veal, followed by one slice of tuna and slices of
mushroom. Then sprinkle with the grated Parmesan cheese and start
again with a slice of veal…etc.
• 400g veal escalopes
• 200g fresh tuna (cut in slices)
• 200g fresh mushrooms
• 150g Parmesan cheese
• Salad
• Salt
Calcium (parmesan), essential fats, all of the Recommended Daily
Intake of vitamin B12 (tuna)
Va l u e s359 kcal per serving
• Proteins: 51g • Fat: 15g • Carbohydrate: 3g
Cut the veal in thin slices. Do the same with the tuna but in smaller
slices. Wash the mushrooms and cut them in slices too.one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 15min
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 38
41
Steamed fishfillets withfennel
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
On a warmed plate, place the fennel and arrange the fish fillets on top.
Drizzle over the olive oil.
Add the fish fillets and steam for 15 min. more.
• 4 fillets of John Dory or Sea bream
• 2 fennel bulbs
• 10g fennel grains
• 4 tblsp of olive oil
• 1 lemon
• Salt and pepper
Excellent proteins, essential fats, vitamin C and B9.
Va l u e s309 kcal per serving
• Proteins: 27g • Fat: 20g • Carbohydrate: 4g
Shred the fennel bulbs. Add salt, pepper and pieces of lemon. Sprinkle
with the fennel grains. Place in the cooking tray and steam for 15 min.one
two
three
• Serves - 4
• Preparation - 30min
• Cooking - 15+15min
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 40
43
Mussels withcream sauce
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Put the mussels in a dish and pour over the sauce. Serve as soon as possible.
Discard any unopened mussels.
Add the chopped shallots, wine, parsley and lemon juice in the cooking tray.
Mix in the cream and season. Steam for 30 min.
• 2 kg brushed and washed mussels
• 2 chopped shallots
• 200 ml dry white wine
• 2 tblsp fresh chopped parsley
• 2 tblsp lemon juice
• 200 ml double cream
• Salt and pepper
Excellent proteins, all of the Recommended Daily Intake of vitamin B12.
Va l u e s447 kcal per serving
• Proteins: 52g • Fat: 22g • Carbohydrate: 9g
Wash the mussels. Put the mussels in the large capacity bowl by removing
the two steamer baskets.one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 30min
Scampi withbasil butter
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Add the butter and the chopped basil. Steam for 7-9 min. Arrange on a
plate and pour over the sauce.
Strain the scampi and roll each scampi in a spinach leaf. Put them in the
cooking tray.
• 12 raw scampi
• 12 spinach leaves
For the marinade:
• 3 tblsp of olive oil
• 1 tblsp of lemon juice
• 1 chopped shallot
• 6 chopped fresh basil leaves
• Pepper
• Salt
Sauce:
• 8 basil leaves
• 30g butter
Excellent proteins, vitamin A (butter). Few calories.
Va l u e s184 kcal per serving
• Proteins: 20g • Fat: 10g • Carbohydrate: 3g
Shell the scampi and marinate them for 30 min. with the oil, lemon juice,
chopped shallot, basil, salt and pepper.one
two
three
• Serves - 4
• Preparation - 30min
• Cooking - 7-9min
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45
Seafood skewers
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Steam for 12 min in the large capacity bowl.
Mix the marinade ingredients together. Leave the kebabs to marinate in the
refrigerator for 1 to 2 hours.
• 400g monkfish tail fillet
• 8 large raw tiger prawns
• 8 fresh scallops
• 1 red pepper
• 1 green pepper
• 4 wooden skewers about 20cm long
For the marinade:
• 150 ml oil
• 1 tsp fennel seeds
• 2 tsp fresh chopped thyme
• 2 dried bay leaves
• Juice of 1/2 lemon
Excellent proteins, iron, phosphorous, essential fats, vitamin C
(sweet pepper).
Va l u e s300 kcal per serving
• Proteins: 37g • Fat: 15g • Carbohydrate: 5g
Remove the seeds from both the peppers and cut into 5 cm square pieces.
Using a sharp knife cut the monkfish away from the bone and cut into 5 cm
chunks. Thread the fish, prawns, scallops and vegetables onto 4 wooden
kebab skewers, beginning and ending with a piece of pepper. Do not pack
too tightly otherwise they will not cook evenly.
one
two
three
• Serves - 4
• Preparation - 15min
• marinade - 1-2hr
• Cooking - 14min
Sea bass withtomato sauce
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Put the sea bass fillets in the cooking tray on the seaweed or sea lettuce,
and season with salt and pepper. Steam for 15 min. Place a bowl in the
centre of a warmed plate. Pour the tomato sauce into the bowl, place the
fillets around it and pour the parsley juice over the fish.
Process the parsley in a blender. If necessary add some water to make
a smooth sauce.
• 4 sea bass fillets (about 130g each)
• 200g ready made fresh tomato sauce
• 2 tblsp olive oil
• Salt
• 15 olives
• Pepper
• 4 basil leaves, chopped
• 20g seaweed or sea lettuce (optional)
• 1 bunch of parsley
A 1/4 of the Recommended Daily Intake in iron and 3/4 phosphorous
and all of the intake of vitamin B12.
Va l u e s247 kcal per serving
• Proteins: 25g • Fat: 15g • Carbohydrate: 2g
Put in the cooking tray the tomato sauce, chopped stoned olives,
chopped basil and the olive oil.one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 15min
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 44
47
Cod with yogurt and mint sauce
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Remove the skin from the cod and cut into pieces of 2 cm and put them
in a serving bowl. Pour over the yoghurt sauce and add the olive slices.
To decorate, add some washed mint leaves.
When the cod is cooked, let it cool for 10 min. Cut the green olives in slices.
Prepare the sauce by mixing the yogurt, mustard, vinegar, salt and chopped
fresh mint.
• 500g cod fillet
• 150g stoned green olives
• 1 natural yogurt (150g)
• 1 tsp wholegrain mustard
• 2 tsp balsamic vinegar
• Salt
• Grounds black pepper
• Chopped fresh mint + some extra mint leaves
Excellent low fat, all of the Recommended Daily Intake of vitamin B12
Va l u e s275 kcal per serving
• Proteins: 32g • Fat: 14g • Carbohydrate: 3g
Season the cod fillet. Steam for 12 min in the cooking plate.one
two
three
• Serves - 4
• Preparation - 5min
• Cooking - 12min
Monkfish with a curry sauce
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Peel the mangos and dice them in 1/2 cm pieces. Pour over the lemon juice
and add the salt and the chopped coriander. Serve the pieces of fish with
the cabbage leaves and pour over a little of the cooking liquid. Arrange with
the diced mangos. Sprinkle with the almond.
Sprinkle the pieces of fish with curry powder and pour over 2 tsp of coconut
milk. Steam for 5 min. then wrap up the fish in the cabbage leaves. Steam
again for 20 min.
• 800g monkfish tail
• Large leaves of Chinese leaf or
Chinese cabbage
• Indian curry powder
• 200 ml coconut milk
• 2 green mangoes
• 1 lemon
• Bunch of coriander
• Salt
• Toasted flaked almonds
Excellent proteins, essential fats (omega 3 and 6), fibres.
Va l u e s486 kcal per serving
• Proteins: 44g • Fat: 28g • Carbohydrate: 13g
Cut the monkfish tail in 2-3 cm pieces. Place the cabbage leaves in the
cooking tray. Put the pieces of fish on top of the cabbage leaves.one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 5+20min
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 46
49
Turbot withvanilla
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Split the vanilla pod in half lengthwise and scrape out the seeds with a knife
and mix with the cream and a little of the pineapple juice. Beat until a
creamy sauce. On each plate place the fish fillets on a bed of mushrooms
and pour over some of the sauce. Garnish with some diced pineapple. Serve
with the remaining warm vanilla sauce and the rest of the diced pineapple.
Put the fish in the cooking tray. Salt. Cut the vanilla pods in half and place
them on the cut side of the fish. Drain the pineapple, retaining the juice
and dice. Steam for 20-25 min.
• 600g trimmed turbot or halibut
• 30g cornflour
• 2 whole vanilla pods
• Coarse salt and fine salt
• 200g dried black mushrooms
• 1 egg yolk
• 1 tin of pineapple in fruit juice (335g)
• 4 tbsp double cream
Excellent proteins, essential fats (omega 3 and 6), fibres.
Va l u e s248 kcal per serving
• Proteins: 27g • Fat: 5g • Carbohydrate: 23g
Put the dried mushrooms on a plate, cover with warm water and soak for 30
min. When they are soft, put them in a steam basket. Mix the cream, egg
yolk and cornflour in the rice bowl and put it in the other steam basket.
Steam for 20 min together with the fish.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 20+20min
Scallops withwhite wine
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Place the scallops on a warmed plate and pour over the sauce
5 min. before the end of cooking, wash the scallops and dry them. Place the
scallops in the cooking tray. Steam for 5 min. Don’t steam the scallops too
much.
• 12 scallops
Sauce:
• 2 finely chopped shallots
• 100 ml white wine
• 250 ml double cream
• 100g butter
• Salt and pepper
Excellent proteins, iron.
Va l u e s429 kcal per serving
• Proteins: 13g • Fat: 40g • Carbohydrate: 4g
Put the shallots, wine, cream, butter, salt and pepper in the cooking tray.
Steam for 5 min.one
two
three
• Serves - 4
• Preparation - 20min
• Cooking - 5+5min
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Pekinese salmon
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Arrange the salmon fillets and bean sprouts on a warmed plate, sprinkle
with sesame seeds and pour over the sauce.
Add the salmon, lime juice, oil and the soya sauce. Steam for 15 min. Season.
• 4 salmon fillets
• 400g fresh soya bean sprouts
• 2 tblsp sesame seeds
• Juice of 1 lime
• 1 tblsp soya sauce
• Salt and pepper
Essential fats, vitamin D and all of the Recommended Daily Intake
of vitamin B12
Va l u e s356 kcal per serving
• Proteins: 34g • Fat: 24g • Carbohydrate: 1g
Pick over the soya bean sprouts. Wash them carefully so that the seeds
don’t fall out..one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 15min
Fish with saffron cream sauce
F i s h D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Serve the fish and pour over the sauce. Sprinkle with the chopped chervil.
Add the cream, a few strands of saffron and cubes of butter. Steam for
12-15 min. 10 min before the end of the cooking time, add the scallops
in the cooking tray.
• 2 sea bream fillets
• 50g butter
• 4 red mullet fillets
• Saffron
• 200g salmon fillets
• Chopped chervil
• 4 scallops
• Salt and pepper
• 100 ml double cream
Excellent proteins, phosphorous, essential fats, vitamin A (butter,
cream), vitamin D (salmon).
Va l u e s444 kcal per serving
• Proteins: 46g • Fat: 28g • Carbohydrate: 2g
Put the fish, without the scallops, in the cooking tray.one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 15min
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Moist chocolatepuddings
D e s s e r t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Steam for about 30-35 min. the pudding is cooked when a skewer inserted
in the centre comes out with no uncooked mixture attached. Loosen the
edges and turn out.
Whisk the egg whites until stiff. In a separate bowl beat the egg yolks
and sugar with a whisk until thick and pale in colour. Gently fold in the
whipped egg whites, then the melted chocolate mixture and finally the
flour. Pour the mixture into 4 buttered individual 150ml (1/4pint) pudding
basins or buttered ramekin dishes. Place a circle of buttered greaseproof
paper on top of each pudding. Cover each with cling film and put in the
large capacity bowl.
• 100g good quality plain chocolate
(64% cocoa solids)
• 50g softened butter
• 3 eggs
• 85g caster sugar
• 35g plain flour
Magnesium (chocolate), vitamin A (butter), proteins (eggs)
Va l u e s379 kcal per serving
• Proteins: 7g • Fat: 22g • Carbohydrate: 67g
Break the chocolate into small pieces and melt in the cooking plate for
10 min. Once the chocolate has melted add the softened butter. Stir until
melted. Separate the eggs.
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 10+30min
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55
Steamed sponge pudding
D e s s e r t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Place the rice bowl in the steaming basket or basin in the large capacity
bowl. Steam for 45 min, then refill with water. Reset the timer, press the
VITAMIN + touchpad and steam for a further 30 to 45 min. Also the
pudding is cooked when a skewer inserted in the centre comes out with
no uncooked mixture attached. Turn out and serve.
Well grease the rice bowl or a 1 litre heatproof pudding basin. Pour in the
prepared mixture. Butter a piece of greaseproof paper and place on top of
the pudding. Cover with cling film.
• 125g margarine
• 125g caster sugar
• 2 medium size eggs
• 175g self raising flour
• 1/2 tsp vanilla essence
• 2 tblsp milk
• 75g sultanas or currants (optional)
High quantity of proteins (eggs), vitamin E (margarine).
Va l u e s551 kcal per serving
• Proteins: 8g • Fat: 29g • Carbohydrate: 63g
Sieve the flour and baking powder together. Beat the margarine and
the sugar until light and fluffy. Beat the eggs one at a time. Mix in the
flour, vanilla essence and milk to make a soft dropping consistency.
Mix in the fruit.
one
two
three
• Serves - 4
• Preparation - 6-8min
• Cooking - 75-90min
Diplomatpudding
D e s s e r t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Allow to cool completely and then unmould. Serve with a fruit sauce.
Beat the eggs with the sugar, add any left over rum and stir in the warm
milk. Pour a little of egg mixture in the base of the rice bowl and wait for
few minutes. Then put alternate layers of fruit and sponge fingers, slowly
pouring over the egg mixture and finishing with a layer of sponge. Leave to
stand for 30 min. Cover with cling film. Steam for 60 min or until set.
• 400 ml warm milk
• 150g caster sugar
• 4 eggs
• 100g glacé cherries or other candied fruit
• 150g sponge fingers
• 50 ml rum
Calcium (milk), high quality proteins (milk, eggs), energy
(sugar, candied fruits).
Va l u e s379 kcal per serving
• Protein: 7g • Fat: 22g • Carbohydrate: 42g
Cut the cherries into quarters and soak the fruit in the rum. Line the bottom
of the buttered rice bowl with some of the sponge fingers.one
two
three
• Serves - 4
• Preparation - 20min
• Cooking - 60min
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Pears with warm chocolate sauce
D e s s e r t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Arrange the pears on 4 plates. Briskly beat the chocolate and cream
together with a small whisk until smooth. Pour over the chocolate sauce.
Serve as soon as possible.
10 min. before the end of the cooking time, break the chocolate into small
pieces and place in the rice bowl with the cream. Cover the bowl with cling
film and put in the other steam basket.
• 4 large firm pears
• Juice of 1/2 lemon
• 125g good quality plain chocolate
• 100 ml double cream
Magnesium (chocolate), fibre (pears), vitamin A.
Va l u e s298 kcal per serving
• Proteins: 3g • Fat: 15g • Carbohydrate: 37g
Peel the pears, keeping them whole, rub them with the lemon and put them
in a steam basket. Steam for about 20 min, depending on the ripeness of
the pears.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 20min
Exotic fruitkebab
D e s s e r t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
To make the sauce, use a blender and add any left over pieces of mango,
the passion fruit and orange juice. Process until smooth. Arrange the kebabs
on a plate with the sauce surrounding them.
Secure the fruits alternately on a kebab stick, beginning and
ending with a piece of pineapple and steam for 9 min.
• 1 banana
• 1 passion fruit
• 1 mango
• 1 pineapple
• 4 kebab sticks
• 1 glass of orange juice
• Juice of 1/2 lemon
Fibres and vitamins A, C and B9. Few calories.
Va l u e s107 kcal per serving
• Proteins: 1g • Fat: 0.5g • Carbohydrate: 24g
Peel the fruits. Cut the bananas in 2 cm slices and pour over the lemon
juice. Dice the mango in 2cm cubes. Remove the core from the pineapple
and cut into pieces..
one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 9min
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Crème caramel
D e s s e r t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Chill well, preferably until the next day, before turning out. To serve, loosen
the top and sides then turn out onto a plate.
Beat the eggs, caster sugar and vanilla essence together. Gradually pour in
the warm milk, stirring continuously. Strain the custard into 4 ramekin
dishes and cover each with cling film. Place the ramekins in the maxi
capacity bowl. Steam for 15 min. or until set. Leave to cool completely.
For the caramel
• 100g granulated sugar
• 4 tbsp. cold water
For the custard
• 3 medium size eggs
• 25g caster sugar
• 1/2 tsp. vanilla essence
• 450 ml warm semi skimmed milk
Calcium (milk), high quality proteins (milk, eggs), energy (sugar).
Va l u e s163 kcal per serving
• Proteins: 6g • Fat: 5g • Carbohydrate: 26g
Well grease the ramekin dishes. Place the granulated sugar and water in a
small saucepan. Dissolve the sugar over a low heat. Bring to the boil and
boil gently until the sauce turns a golden brown colour. Evenly coat the
base and sides of the dishes, quickly tilting the dish before the caramel sets.
one
two
three
• Serves - 4
• Preparation - 15min
• Cooking - 15min
Cinnamon apples
D e s s e r t D i s h e s
I n g r e d i e n t s
H o w t o . . .
N u t r i t i o n
Steam for 15 - 20 min. Serve tepid or cold.
Fill the inside of the apples with this mixing and pack them individually
with cling film.
• 4 apples
• 150g butter
• 50g sugar
• 1 tblsp of cinnamon
High quantity of fibres and vitamins of group B.
Va l u e s65 kcal per serving
• Proteins: 3g • Fat: 6g • Carbohydrate: 48g
Wash the apples and remove their centre with an apple-corer. Mix the
butter, the sugar and the cinnamon.one
two
three
• Serves - 4
• Preparation - 10min
• Cooking - 15-20min
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YOGHURT SAUCE Ingredients for 4 pers: • 3 pots (150g size) plain yoghurts • 4 tspdouble cream; • 3 cloves of garlic; • 2 tblsp chopped fresh parsley • 2 finely chopped shallots; 4 chopped basil leaves; 1 tblsp lemon• Mix all the ingredients and serve immediately. Serve with all types
of salads. Very good as an appetiser with fresh vegetables cut insmall sticks.
SWEET PEPPER SAUCEIngredients for 4 pers: • 3 red sweet peppers • 1 green sweet pepper • 500ml double cream • 2 tblsp chopped parsley • salt, pepper• Remove the middle and seeds of the peppers and steam them for
5 min. Peel the sweet peppers. Chop them and mix with the parsley,pepper, salt and then the cream. Serve the sauce hot with meats(pork, beef).
PIQUANT SAUCE "SATINI" Ingredients for 4 pers: • 2 large tomatoes • 2 shallots • 10 smallpeppers • 2 cloves of garlic • 2 tblsp olive oil • salt • Cut the peppers into very small pieces. Remove the seeds of the
tomatoes and dice them. Peel and dice the shallots. Mix all theingredients with oil and leave to marinate for at least a half day.Serve with pasta, rice, avocado, grilled meal…
PESTO SAUCEIngredients for 4 pers:• 60g basil • 30g pine nuts • 1 clove of garlic • 125ml olive oil • 50g grated Parmesan • salt, pepper • Cut the clove of garlic in small pieces and place in a blender.
Add the pine nuts, garlic, oil and grated Parmesan. Process untilsmooth. At the end, add the chopped basil and mix again to obtainquite smooth mixture. Add salt and pepper according to your taste.Serve with pasta, poultry, steamed fish or with bread for the aperitif.
GINGER SAUCE Ingredients for 4 pers: • 2 tblsp ready made mayonnaise • 2 tblspPhiladelphia style cream cheese • 1 tsp lemon juice • 1 tsp groundginger• Mix all the ingredients. Put in the refrigerator one hour before serving.
TROPICAL SAUCE Ingredients for 4 pers: • 200 ml coconut milk • 20 ml sweetenedcondensed milk • 50g pineapple • 50g mango • 50g litchi • juice of a lime • 1 tblsp grenadine (optional)• Steam the fruits for 5 min then mix them with the coconut milk, and
condensed milk. Add the lime juice and the grenadine. Mix well andserve immediately decorated with a mint leaf. Serve with cake or asteamed banana.
CHOCOLATE SAUCEIngredients for 4 pers: • 400g plain chocolate • 25g butter • 50gcaster sugar • 80g double cream • In the rice bowl put the plain chocolate with the butter, sugar
and cream. Cover with cling film and steam for 3 min and mix welltogether. Serve immediately with cake, fruit or brioche. Alternatively,serve some chocolate sauce with goats cheese.
RED FRUIT PURÉEIngredients for 4 pers: • 500g red fruits • 50g icing sugar • juice of a lemon • Put all the ingredients in the rice bowl and steam for 3 to 4 min
according to the size of the fruits. Process in a blender or notaccording to use. Serve with ice cream, cake, pancakes…
MASCARPONE CREAM WITH COFFEE Ingredients for 4 pers: • 2 egg yolks • 100g caster sugar • 100gmascarpone • 25ml very strong coffee • In the rice bowl steam the sugar with 2 tblsp water for 4 min. Beat
the yolks and mix with the hot melted sugar to obtain a creamyconsistency. Steam for 1 min in the rice bowl then incorporate themascarpone and the coffee while whipping vigorously. Serve withcake at the tea time or on crêpes and waffles.
CREAM CHEESE SAUCEIngredients for 4 pers: • 200g Philadelphia style cream cheese • 50ml double cream • 3 tblsp violet syrup (optional) • 2 tsp orangeflower water • Mix all the ingredients. Put in the refrigerator for one hour before
to serving on a fruit salad or cake.
Savoury sauces Sweetened sauces
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Cooking times
Chicken breast (boneless) Strips 500g 15
Chicken breast (boneless) Whole 450g 17
Chicken drumsticks Fresh 4 36
Turkey escalope Fresh 600g 24
Pork fillet Fresh 700g 38 1cm thick
Lamb steak Fresh 500g 14
Frankfurters Fresh 10 6-8
Cooking Meat - Poultry Type Amount times (mins) Recommendations
Artichoke Fresh 3 43
Asparagus Fresh 600g 17
Broccoli Fresh 400g 18 Cut in florets
Broccoli Frozen 400g 22
Celeriac Fresh 350g 22 In cubes or slices
Mushrooms Fresh 500g 12 Small whole or cut in quarters
Cauliflower Fresh 1 average 19 Cut in florets
Cabbage (Red/Green) Fresh 800g 22 Sliced
Courgette Fresh 600g 12
Spinach Fresh 300g 13 Toss halfway through cooking
Spinach Frozen 300g 15 Toss halfway through cooking
Fine green beans Fresh 500g 30
Fine green beans Frozen 500g 25
Carrots Fresh 500g 15 Thinly sliced
Corn on the cob Fresh 500g 40
Mange tout Fresh 500g 15
Leeks Fresh 500g 30 Thinly sliced
Sweet peppers Fresh 300g 15
Peas Fresh 400g 20
Peas Frozen 400g 20
New potatoes (whole) Fresh 600g 40-45
Potatoes Fresh 600g 20 Sliced or cubed
Cooking Vegetables Type Amount times (mins) Recommendations
Cooking Fish - Shellfish Type Amount times (mins) Recommendations
Thin fillet of fish Fresh 450g 10
Thin fillet of fish Frozen 450g 18
Thick fillets or steaks Fresh 400g 15
Whole fish Fresh 600g 25
Mussels Fresh 1kg 15-20
Prawns Fresh 200g 5
Scallops Fresh 100g 5
Cooking Rice-Pasta-Grains Type Amount times (mins) Recommendations
White Rice American 150g 300ml 30-35
White Basmati Rice 150g 300ml 30-35
Easy cook white rice 150g 300ml 28-30
Brown Wholemeal rice 150g 300ml 33-38
Pasta (spaghetti) 200g 400ml 20-25 Use boiling water & stir halfway through cooking
Couscous 200g 350ml 23 Soak for 5 min in boiling water before cooking
Cooking Fruits Type Amount times (mins) Recommendations
Bananas Fresh 3 12 Whole
Apples Fresh 4 20 Quartered
Pears Fresh 5 20 Whole or halved
Eggs Hard 6 12boiled
Eggs Soft 8 12boiled
Cooking Other foods Type Amount times (mins) Recommendations
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 62
3 vegetables terrine ..............................p 21
Asparagus tips and eggs ....................p 24
Aubergine caviar ....................................p 16
Cauliflower with chive cream............p 26
Chicken supreme with tarragon ......p 36
Chicken with coconut milk ................p 37
Chicken with courgettes......................p 38
Cinnamon apples ..................................p 59
Cod with yogurt and mint sauce ....p 46
Courgettes sprinkle with parsley......p 29
Cream of pumpkin ................................p 18
Crème caramel........................................p 58
Diplomat pudding ................................p 55
Duck with peaches ................................p 33
Exotic fruit kebab ..................................p 57
Fish with saffron cream sauce ........p 51
Italian veal................................................p 31
Lamb with mint butter ........................p 34
Leeks with orange mayonnaise ......p 27
Moist chocolate puddings..................p 53
Monkfish with curry sauce ................p 47
Mussels with cream sauce..................p 42
Pears with warm chocolate sauce ..p 56
Pekinese salmon ....................................p 50
Pork fillet with crushed
peppercorn sauce ..................................p 35
Sauces ........................................................p 60
Scallops with white wine ....................p 49
Scampi with basil butter ....................p 43
Sea bass with tomato sauce ............p 45
Seafood skewers ....................................p 44
Steamed Chinese vegetables............p 22
Steamed fish fillets with fennel ......p 41
Steamed rice............................................p 23
Steamed sponge pudding..................p 54
Thick courgette soup with
goats cheese............................................p 15
Tomatoes stuffed with spinach........p 28
Tomatoes with tuna..............................p 17
Turbot with vanilla ................................p 48
Turkey with mustard sauce ................p 32
Veal with tuna ........................................p 39
Vegetable medley..................................p 25
Warm tuna and bean salad ..............p19
This is the summary.
The index below lists the recipes in alphabetical order.
Index
3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 64