User manual TEFAL EASY-FRY

[. . . ] Eating well, however, is also linked to health and well-being. ealthy eating plays a key role in the prevention of major diseases such as heart disease, diabetes, some cancers and obesity, and in keeping you and your family in good health. Our reason for creating the recipes in this booklet was to help you and your family optimise your diet while in no way compromising the taste of food or the enjoyment of eating. ctiFry's technical characteristics allow you to eat chips and cooked potatoes with a low fat content: a precious aid in the fight against obesity and heart disease. Accompanied by vegetables and salad, fruits, low fat dairy produce, lean meats, fish and pulses, chips cooked in this way fit perfectly into a balanced diet for the pleasure of young and old alike. ActiFry also allows you to cook other foods to perfection: vegetables, meats, fish and fruits. [. . . ] Add the Cajun seasoning and 2 ActiFry spoonfuls of oil and toss to mix until the potatoes are well coated. Place the potato wedges in the ActiFry pan, then drizzle the remaining oil evenly over the wedges. Cook for about 35 minutes or until the potato wedges are cooked. 2 3 4 Add seasoning to taste and garnish with a sprinkling of chopped parsley, if desired. Serve the potato wedges with a selection of dips. Variation Use other herb or spice mixes such as Garlic & Herb, Barbecue or Jamaican Jerk in place of the Cajun seasoning. Nutrition 286 kcal / 1207kJ · Protein: 6 g · Fat: 9 g information · Saturated fat: 1 g · Carbohydrate: 48 g per serving · Fibre: 4 g · Salt: trace 5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 29 Sweet potatoes with sesame seeds Ingredients · 800 g (13/4 lb) sweet potatoes ·2 ·2 ·1 ·2 ·2 light olive oil plain flour toasted sesame oil sesame seeds snipped fresh chives (optional) · Serves: 4-6 · Preparation - 20min · Cooking - 30-35min · Salt and freshly ground black pepper, to taste 1 2 3 Peel the potatoes. Cut each potato crossways into slices about 1 cm (1/2 in) thick. Rinse the potato slices thoroughly, drain, then dry them well on a clean tea towel. Place the potato slices in a large bowl. Add the olive oil and toss to mix until the potatoes are well coated. Place the potato slices in the ActiFry pan, then drizzle the sesame oil evenly over the slices. Sprinkle the sesame seeds evenly over the potatoes in the ActiFry and cook for a further 5-10 minutes, or until the potato slices are cooked. Sprinkle over the snipped chives, if desired, and serve the potato slices with a selection of dips. 4 Variation Try sunflower or pumpkin seeds in place of sesame seeds. Nutrition 213 kcal / 898kJ · Protein: 3 g · Fat: 8 g information · Saturated fat: 1 g · Carbohydrate: 34 g per serving · Fibre: 2 g · Salt: trace 29 5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 30 Sauces and Dips Cocktail dip Serves: 4-6 · Preparation: 5 minutes Ingredients · 200 ml (7 fl oz) reduced-calorie mayonnaise ·4 crème fraiche ·2 tomato ketchup, plus a little extra to garnish · 1 teaspoon lemon juice 1 2 3 · 1/2 teaspoon Worcestershire sauce (optional) · Few drops of Tabasco sauce (optional) · Salt and freshly ground black pepper, to taste Place the mayonnaise and crème fraiche in a bowl and mix well. Stir in the chives, adjust the seasoning to taste and serve as above. · Use other blue cheese such as Dolcelatte, Gorgonzola or Stilton in place of Roquefort. Nutrition 214 kcal / 887kJ · Protein: 9 g · Fat: 19 g information per serving (serving 6) · Saturated fat: 13 g · Carbohydrate: 1 g · Fibre: 0 g · Salt: 0. 6 g 5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 33 Curry dip Serves: 4-6 · Preparation: 5 minutes Ingredients · 150 g (51/2 oz) set (thick) natural yogurt · 1/2 light soy sauce · 1/2 curry powder (choose mild, medium or hot curry powder, to suit your taste), plus extra to garnish · 1 clove garlic, crushed · A dash of Tabasco sauce · Salt, to taste (optional) 1 Place the yogurt, soy sauce, curry powder, garlic and Tabasco in a bowl and stir until well combined. Spoon the mixture into a small serving bowl, garnish with a sprinkling of extra curry powder and serve with cooked potato wedges or chips. 2 Variations · For a mustard dip, omit the soy sauce, curry powder and Tabasco (and garlic, if desired) and stir mustard (Dijon or wholegrain) into the yogurt, to taste. · Use Greek yogurt, reduced-calorie mayonnaise or crème fraiche in place of set natural yogurt. Nutrition information (serving 6) 23 kcal / 96kJ · Protein: 2 g · Fat: 1 g per serving · Saturated fat: 0. 4 g · Carbohydrate: 2 g · Fibre: 0. 3 g · Salt: 0. 3 g Benefits The principal benefit of all these sauces is to provide an important quantity of calcium in your diet. 33 5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 34 Gourmet meat recipes 5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 35 Chicken with pineapple Ingredients · 600 g (1 lb 5 oz) skinless boneless chicken breasts, cut into thin strips (about 1 cm x 3 cm/1/2 x 11/4 in) ·1 cornflour, plus extra to coat the chicken strips · Salt and freshly ground black pepper, to taste ·2 · 1/2 sunflower oil ground ginger · 250 g (9 oz) canned pineapple pieces (drained weight) in natural juice, drained (reserve the juice) ·2 light soy sauce · Serves: 4 · Preparation - 15min · Cooking - 15min · Marinating - 5min · 250 ml (9 fl oz) cold water · 1/2-1 light soft brown sugar, or to taste ·2 juice reserved pineapple · 1/2 mild curry powder (or choose medium, if you prefer) 1 In a large bowl, lightly coat the strips of chicken with a mixture of cornflour, salt and pepper. Place the chicken in the ActiFry pan, then drizzle the oil evenly over the chicken. Mix the ground ginger, curry powder and pineapple pieces with the soy sauce in a bowl, then pour this mixture evenly into the ActiFry and leave to marinade for 5 minutes. Mix 1 ActiFry spoonful of cornflour with the pineapple juice in a small bowl, until smooth. Cook for a further 10 minutes, or until the chicken is cooked and tender. Serve with cooked, seasoned basmati rice. 2 3 Nutrition Rich in protein. notes Nutrition 473 kcal / 1994 kJ · Protein: 50 g · Fat: 16 g information · Saturated fat: 2 g · Carbohydrate: 35 g per serving · Fibre: 0. 5 g · Salt: 2. 2 g 35 5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 36 Thaï-spiced chicken with courgettes Ingredients · 500 g (1 lb 2 oz) skinless boneless chicken breasts, cut into strips · 1 clove garlic, finely chopped · 2. 5 cm (1 in) piece fresh root ginger, peeled and finely chopped · 1 small fresh red chilli, seeded and finely chopped ·2 light olive oil · 1 small red pepper and 1 small green pepper, seeded and diced · 1 courgette, thinly sliced · 2 teaspoons cornflour ·3 juice ·2 ·2 unsweetened apple dry sherry light soy sauce ·1 Thai 7-spice seasoning · Salt and freshly ground black pepper, to taste · 225 g (8 oz) can bamboo shoots, drained ·2 chopped fresh coriander · Serves: 4 · Preparation - 15min · Cooking - 17-18min 1 2 3 4 Place the chicken, garlic, ginger and chilli in the ActiFry pan, then drizzle the oil evenly over the top. [. . . ] Chop the apple quarters into 1 cm (1/2 in) cubes. Place the diced potatoes and apples in the ActiFry pan. Drizzle 2 ActiFry spoonfuls of the caramel toffee sauce evenly over the potatoes and apples. Add the hazelnuts and popcorn to the ActiFry. [. . . ]