Jeanette> FLAVOUR
WAVE OVEN HOENDER RESEPTE.
Rosemary Chicken with
Roasted Vegetables
Expansion ring may be required as well as an Electronic Cooking
Thermometer
1 whole chicken
1 Tbs unsalted butter, melted (15 ml)
4 medium red potatoes, quartered
2 cups carrots, cut in 2 ” pieces (500 ml)
2 stalks celery, cut into 2″ pieces
1/2 tsp dried rosemary leaves (5 ml)
1 cup chicken stock (250 ml)
1. Brush the chicken with the butter. Place the chicken and
vegetables into a round casserole dish and place on the bottom rack of the
Flavorwave Oven, attach the expansion ring if required. Season with the
rosemary. Pour the stock into a small bowl and pour half the stock over the
chicken and vegetables.
2. Roast at 375°F (190°C) for 45 minutes. Start with breast side
down and then turn after 25 minutes.
3. Stir the vegetables. Add the remaining stock mixture to the pan.
Roast for an additional 30 minutes or until the chicken is cooked through.
Using an Electronic Cooking Thermometer, internal temperature of the chicken
when inserted in the thigh should be at 180°F . (82°C)
Servings: 4
Oven Temperature: 375°F
Cooking Times
Preparation Time: 15 minutes
Cooking Time: 1 hour and 15 minutes
Total Time: 1 hour and 30 minutes
Sage Butter Chicken
Optional browning tray recommended
4 boneless skinless breasts
1/4 cup fresh sage, shredded (60 ml)
1/4 cup cold unsalted butter, cut into 4 cubes (60 ml)
1/4 tsp pepper (1 ml)
1/4 cup all-purpose flour (60 ml)
1 egg
1 tbsp water (15 ml)
1/4 cup dried bread crumbs (60 ml) or Panko Breadcrumbs
1. Pound each chicken breast to even thickness. Holding knife
horizontally, cut pocket in each breast; divide sage, butter and pepper among
pockets.
2. Coat each breast in flour, pressing to seal pocket. In shallow
dish, mix egg with water. Dip chicken into egg mixture; coat in bread crumbs.
3. Place, seam side down on the Flavorwave optional browning tray.
Bake at 350°F (180°C ), turning once and basting with melted butter, until
chicken is no longer pink inside, about 30 – 35 minutes depending on thickness
or internal temperature reaches180°F (82°C )
4. Transfer to plates, pour butter over top. Serve with yellow
potatoes cubed and French beans.
Servings: 4
Oven Temperature: 350°F
Cooking Times
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Cheddar Chicken Pockets
Optional Flavorwave Browning Tray and Electronic Cooking Thermometer
recommended.
2 boneless skinless chicken breasts
1 cup white Cheddar cheese, grated (250 ml) or Mozzarella Cheese,
grated
4 thin slices ham
1 cup all-purpose flour (250 ml)
2 Eggs, beaten
1 cup bread crumbs (250 ml)
2 tbsp vegetable oil (30 ml)
1 pinch salt and pepper to taste
1 pinch Paprika, to taste (optional)
1. Slice each chicken breast in half and slice again to make a
pocket. Stuff pocket with cheese and close pocket with large skewer if
required. Wrap chicken breasts in thin slices of ham; if using skewers, make
sure the ends are visible so that they can be removed after cooking. Add flour
to a bowl and season to taste with salt, pepper and paprika, if using. Add eggs
to another bowl and then the breadcrumbs in another bowl.
2. Coat chicken pockets in flour, shake off any excess; and then dip
into the eggs. Coat with breadcrumbs, and then repeat last two steps, Gently
dip in eggs and then breadcrumbs, to make sure pockets are well coated to
prevent cheese from leaking out during cooking.
3. Heat oil in non-stick skillet over medium high heat. Add pockets
and cook 2 to 3 minutes per side to brown the breadcrumbs.
4. Using tongs, transfer pockets to the optional browning tray on
the top rack of the Flavorwave oven, finish cooking at 400°F (200°C) for about
10 minutes, using the Electronic Cooking Thermometer to check that the internal
temperature of chicken is 170°F (77°C) minimal.
Servings: 4
Oven Temperature: 400°F
Cooking Times
Preparation Time: 10 minutes
Cooking Time: 16 minutes
Total Time: 26 minutes
2 Jeanette> FLOVOUR WAVE OVEN RESEPTE VIR DIABETE
Maple Butternut Squash
Diabetic, Low Calorie Recipes, Side Dish, Vegetarian
Flavorwave optional browning tray required
5 cups butternut squash – peeled, seeded, and cubed (1.25 L)
2 tsp canola oil (10 ml)
2 garlic cloves, smashed
2 sprigs fresh rosemary
1 pinch kosher salt to taste
1 pinch Freshly ground black pepper to taste
1 tbsp maple syrup (15 ml)
1. Put first 6 ingredients into large bowl. Toss until evenly
coated. Transfer to Flavorwave optional browning tray. Bake on top rack at
400°F (200°C ) for about 20 minutes, stirring once, until starting to brown on
edges. Discard rosemary sprigs.
2. Drizzle with maple syrup. Bake for about 5 minutes until glazed
and golden.
Servings: 4
Yield: makes 2 cups (500 ml)
Oven Temperature: 400°F
Cooking Times
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Recipe Type: Diabetic, Low Calory Dish, Side Dish, Vegetables
Crispy Spiced Potato
Wedges
Diabetic, Low Calorie Recipes, Side Dish, Vegetarian
Flavorwave optional browning tray required
2 large egg whites, room temperature
4 large red potatoes with peel
2 tsp fresh rosemary, chopped (not dried) (10 ml)
1 tsp lemon pepper (5 ml)
1/2 tsp ground cumin (2 ml)
1/2 tsp garlic powder (2 ml)
1. Beat egg whites in extra large bowl until just frothy. Do not overbeat.
2. Cut potatoes lengthwise in half. Cut each half lengthwise into 4
wedges. Add to egg whites. Toss until coated. Arrange in single layer on
Flavorwave optional browning tray.
3. Combine remaining 4 ingredients in small bowl. Sprinkle over
potato wedges. Bake on top rack at 400°F (200°C ) for 40 minutes, turning after
20 minutes, until crisp and golden.
Servings: 8
Yield: Makes 32 wedges
Oven Temperature: 400°F
Cooking Times
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Recipe Type: Diabetic, Low Calory Dish, Potatoes, Side Dish
Flavorwave Christmas Feast
Dessert, Diabetic, Holiday, Main Dish
Roasted Turkey with
Cornbread and Sausage Stuffing
1 turkey (about 9 lbs)
1 pinch Salt to taste
1 pinch freshly ground black pepper to taste
2 tbsp chopped fresh sage
2 tbsp chopped fresh thyme
2 tbsp chopped fresh rosemary
2 Granny Smith apples, cut into chunks
2 large onions, cut into chunks
2 large oranges, cut into chunks
1 stalk celery, cut into chunks
Giblet and Apple Brandy Gravy (see recipe)
Cornbread and sausage stuffing
1 cup dark raisins
2/1 cup port wine
1/4 cup brandy
1 lb sweet Italian sausage, casing removed
2 cups onions, finely diced
2 cups celery hearts, diced
1 tbsp chopped fresh sage
1 tbsp chopped fresh rosemary
2 tbsp chopped fresh thyme
6 cups Corn Bread Stuffing
1/2 cups roasted and peeled chestnuts
1 cup Granny Smith apple finely diced
1 cup fresh parsley chopped
1 pinch Salt to taste
1 pinch freshly ground black pepper to taste
2 cups chicken stock
1. Pat the turkey dry with paper towels. Season the outside with
salt and pepper. Sprinkle the inside and outside with herbs. Stuff the inside
of the bird with the apples, onions, oranges, and celery. Tie the legs together
loosely to hold the shape of the turkey.
2. Place the turkey on the lower rack of the Flavorwave oven, add
the extender ring. Do not cover the turkey. Roast at 350F or until a meat
thermometer inserted into the thickest part of the breast registers 180F. The
juices should run clear. (For a 9 pound turkey, roast for approximately 3
hours.)
3. Remove the turkey from the oven and tent with foil. Wait 30
minutes before carving. Serve with gravy on the side.
Cornbread and Sausage
Stuffing
1. Soak the raisins in the port and brandy for at least 2 hours or,
preferably overnight.
2. On the optional browning tray, sauté the sausage at 400F.
3. Drain excess fat. Add the onions and sweat them for 2 minutes.
Add the celery and sauté for 2 to 3 minutes, then add all the fresh herbs.
Transfer to a large bowl. Add all the remaining ingredients, including the
soaked raisins.
4. Spray a casserole dish with cooking spray. Place the stuffing in
the casserole, cover with foil, and bake at 350F for 45 minutes. Uncover and
bake for 15 more minutes, or until the top is golden brown.
Servings: 12
Oven Temperature: 350F
Giblet and Apple Brandy
Gravy
1 tbsp olive oil
turkey neck and giblets
1 cup onions, chopped
2 shallots, chopped
1/4 cup apple brandy
1/4 cup flour
3 cups chicken stock
1 tsp fresh sage, chopped
1 tsp fresh thyme, chopped
1 pinch Salt to taste
1 pinch Freshly ground black pepper to taste
1. In a large Pyrex dish, placed on the low rack of the Flavorwave
oven, heat the olive oil at 350F. When hot, add the turkey neck and giblets.
sauté for 5 minutes. Add the onions and when golden brown, add the shallots.
Sweat the shallots for 2 more minutes.
2. Remove large Pyrex dish from the Flavorwave. Add the brandy and
ignite it. Let all the alcohol burn off. Add the flour and stock. Return Pyrex
dish to the oven and cook for 30 minutes. Remove from the oven and strain
through a fine sieve. Return to the oven and add the fresh herbs. Cook for an
additional 15 minutes.
3. Adjust the seasoning with salt and pepper, and pour into a gravy
boat.
Yield: makes 3 cups
.
Winter Squash, Bacon,
and Olive Sauce
2 lbs butternut squash – peeled, seeded, and cubed
5 garlic cloves
4 tbsp olive oil
1/2 tsp chili flakes
12 oz Penne Pasta
2 tbsp pine nuts, toasted
5 oz slab bacon, diced
1/3 cup olives, chopped
1 red bell pepper, roasted, peeled, seeded, cut into strips
(optional)
3/4 cup creme fraiche or sour cream
1 pinch salt and pepper to taste deep-fried sage leaves, to garnish
freshly grated Parmesan cheese, to serve
1. Toss the butternut squash and garlic cloves in 3 tablespoons
olive oil, add the chili flakes, and season with salt and pepper. Tip into a 9″
round casserole and bake in your Flavorwave oven at 400°F, for 45 minutes until
the squash is soft and golden.
2. Meanwhile, cook the pasta in a large pot of lightly salted
boiling water for 10 – 12 minutes, or according to package directions. Drain
well.
3. While the pasta is cooking, heat the remaining olive oil in a
skillet and fry the pine nuts over a low heat until they are golden brown.
(Careful, they burn easily). Drain on paper towels. Add the bacon and fry
gently until it is golden and crispy. Add the olives and bell pepper, if using,
and warm through for 2 – 3 minutes.
4. When the squash is cooked, toss it with the pine nuts, bacon,
olives, and roasted bell pepper, if using, and stir in the creme fraiche or
sour cream. Serve immediately with the pasta sprinkled with deep-fried sage
leaves and a bowl of freshly grated Parmesan cheese.
Servings: 4
Oven Temperature: 400°F
Cooking Times
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Total Time: 1 hour
Chocolate Brownie
(Diabetic)
Flavorwave optional Power Slick blender required
2 eggs
1/3 cup brown sugar, firmly packed
2 tsp instant coffee granules
2 Tbs cocoa powder
1 Tbs water
1 Tbs olive oil
40 g low-fat dairy-free margarine, melted
1/4 cup wholemeal self-rising flour
1/4 cup dark chocolate chips
1 tsp cocoa powder (extra)
2 tsp icing sugar
1) Preheat Flavorwave oven to 350F (180C).
2 Grease a 9 inch square pan, line bottom and sides with baking
paper, over-lapping paper 2 inches above two opposing
sides of pan.
3) Using Flavorwave Power Stick, beat eggs and sugar in small bowl
until thick and creamy.
4) Transfer to a medium bowl.
5) Blend coffee and cocoa with the water and oil in a small bowl
until smooth, stir in margarine.
6) Fold cocoa mixture into egg mixture.
7) Fold flour and chocolate chips and pour into prepared pan.
8 ) Bake uncovered for about 25 minutes, using the top rack until
brownie is firm to the touch.
9) Stand 30 minutes; tum onto wire rack.
10) Slice and serve dusted with sifted combined cocoa powder and
icing sugar and low fat ice cream if desired
3 Jeanette> FLAVOURWAVE OVEN RECIPES
Oven Baked Ribs with
Maple Barbecue Sauce
1 tbsp paprika (15 ml)
1 tbsp sugar (15 ml)
1 tsp salt (5 ml)
1 tsp ground cumin (5 ml)
1/2 tsp ground coriander (2 ml)
1/2 tsp cayenne (2 ml)
1/2 tsp dried oregano (2 ml)
3 lbs pork back ribs or side ribs (1.5 kg)
Maple Barbecue Sauce
1/2 cup ketchup (125 ml)
2 tbsp cider vinegar (30 ml)
1 tbsp maple syrup (15 ml)
1 tbsp Worcestershire sauce (15 ml)
1 tsp chili powder (5 ml)
1. Combine paprika, sugar, salt, cumin, coriander, cayenne and
oregano; rub all over ribs. Place on lower rack in Flavorwave Oven and roast at
425°F (220°C ) for 35 – 45 minutes, turning once until cooked through.
Maple Barbecue Sauce
1. Meanwhile, in saucepan, bring ketchup, vinegar, maple syrup,
Worcestershire sauce and chili powder to boil. Reduce heat and simmer, stirring
often, for 10 minutes. Brush all over ribs, Roast until sticky, about 10 minutes.
Servings: 4
Oven Temperature: 425°F
Cooking Times
Preparation Time: 5 minutes
Cooking Time: 55 minutes
Total Time: 1 hour