Tefal VITACUISINE 50 tasty & healthy recipes

Create delicious and

well-balanced meals

tasty & healthy

Ref. 5081703

recipes

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

The food pyramid

Balance in practice: An explanation of the food groups

o 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 Group

2-3 SERVINGS

Meat, Poultry, Fish,

Eggs & Nuts

2-3 SERVINGS

Fruit Group

2-3 SERVINGS

Bread, Dry Beans,

Cereal, Rice &

Pasta Group

6-11

SERVINGS

Vegetable Group

3-5 SERVINGS

BALANCED NUTRITION

The 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 VITAMINS

The steamers's gentle yet quick cooking system retains more vitamins

and micronutrients.

LESS FAT

Steam 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 VEGETABLES

The 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!

ealthier, 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 surprising variety of recipes.

Benefits of steam cooking

Welcome to the world of Tefal steam cooking!

3545 Tefal VitaCuisine Recipe 04/06 27/4/06 09:22 Page 2

Water

It 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 vegetables

These 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 fruit

Fresh 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 products

With 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 eggs

They 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.

Fats

These 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 products

This 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

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Nutrition table

Elements Foods Benefits

Proteins Renewal of the tissue and the cells.

Fat Correct operation of the cells (fatty acids).

Carbohydrate

Fuel for our body, essential for the correct operation of the brain, the muscles...

Fibres

Cauliflower, cucumber, spinach, Regulation of the gastro-intestinal tract, decreases the red fruits, fig. absorption of cholesterol and carbohydrate.

Calcium

Milk, almonds, crustaceans, Good for the structure of the bones and the teeth, muscular cabbage, soya, egg yolk. contraction and prevention of osteoporosis.

Iron

Spinach, 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 C

Parsley, sweet peppers, broccoli, Anti-oxidants: helps to fight against infections and in the orange, lemons, green salad. absorption of iron, plus maintains normal connective tissue.

Vitamin D

Tuna, sardine, egg yolk, mushrooms, Essential for the development of the skeleton and the absorption cheese. of calcium. Increases the resistance to infections.

Vitamin E

Soya, 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 the

Vitamins 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

Breakfast

Lunch

Dinner

A glass of milk

Milk Bread

Fruit salad

Black tea

Cheese

Wholemeal bread

Compote of apple and bananas

A glass of water

Chocolate milk

Toasted bread

Butter

Honey

A peach

Lemon tea

Bowl of milk bowl

Wholemeal cereal or sweetened rice Salad of melon and water melon

Small cream cheese

Wholemeal bread

Butter

Honey

Green tea

Stewed fruit

Chocolate milk

Wholemeal bread

Butter

Strawberry jam

Apple juice

A coffee

One natural yogurt

Rusk

Butter

Raspberry jam

Dried apricots

Tart with tomato, white cheese and gorgonzola

Duck

with

peaches

Chocolate fondue and fresh fruits

Spring roll

Cod with yoghurt and mustard sauce and Chinese steamed vegetables

Red fruits mousse

Auber

gines

Caviar

Veal and tuna and pasta

Tiramisu

Cress salad

Lamb

with mint butter and basil courgettes

Rice pudding

Cucumber with yogurt

Monkfish

with

curry

& steamed couscous with mange tout

Fresh fruit salad

vegetables

terrine

Chicken with coconut milk and steamed rice

Steamed Fig and raspberry purée

Salad of potatoes and steamed sweet peppers

eamed fish fillets with fennel

Steamed kebab of peach, apricot and kiwi

Tomato, mozzarella and basil salad

Seaf

ood skewers and steamed rice

Zabaglione with Kiwi fruit

Thick

courgette soup with goat cheese

Tomatoes with tuna

Steamed peaches with mint syrup

Melon with Parma ham

Stuff

ed tomatoes with spinach

Lemon or grapefruit sorbet

Taboule (steamed couscous & vegetables)

Steamed prawns with tomato and garlic

Fruit yoghurt

Warm chicken liver salad

Hot goats cheese and toast

Bananas with st

eamed chocolate sauce

Grated carrot salad

Scrambled eggs with steamed sweet pepper

Cake

Steamed tomato soup

Paella

Cheese and fresh 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

Winter menus

Breakfast

Lunch

Dinner

Lemon tea

Milk Bread or Brioche

Cream cheese

Prunes or stewed fruit

Coffee

A yogurt

Toasted bread

Butter

Apricot jam

An apple juice

Lemon tea

Cornflakes or rice cereal

Soya Milk

One apple

Green tea

A piece of cheese

Multigrain Bread

One pear

Coffee

A whole milk yoghurt

Wholemeal bread

Butter

Honey

One orange

A drink with chicory and milk

A slice of sandwich loaf

Butter

Jam

2 clementines

3 cheese soufflé

Pork fillet and Brussel sprouts

xotic fruit

kebabs

Steamed broccoli terrine

allops with white wine and steamed tomatoes

Moist

chocolate

pudding

Blue cheese salad.

Chicken with mushrooms

Steamed French green beans

Banana

Cream of lettuce soup

Tournedos and steamed apples

ears with

chocolate

Endive and nut salad.

Sea

perch with

tomato sauce

Steamed rice

Fresh pineapple

White and red cabbage salad with raisins

alian Veal

and polenta

Roquefort

Herb tea

Muesli with dried fruits

One glass of milk

Celery salad

urbot with

vanilla

Steamed sponge pudding

Grated carrots and chopped fennel with white pepper and coriander

ish and shellfish with saffron cream sauce and steamed rice

Fruit yoghurt

Asparagus and crab soup

ekinese salmon and steamed Cantonese rice

Litchi

Avocado and prawns

ampi with basil butter and steamed Romanesco

Lemon Meringue tart

Salad of potatoes and lentils

Mussels

with cream sauce and salad of radicchio lettuce

Pears and Bresse blue cheese

leeks

with orange mayonnaise

Scrambled eggs with mushrooms and soya bean sprouts

Hot Trifle with fruit*

eam of

pumpkin

Warm tuna and beans salad

Apple and banana compote with cinnamon

Onion soup

urkey with mustard sauce and split pea purée

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

here 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

Thick courgette soup with goats cheese

Starter Dishes

Ingredients

How to...

Nutrition

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.

Values

101 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

Aubergine caviar

Starter Dishes

Ingredients

How to...

Nutrition

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.

Values

61 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

Starter Dishes

Ingredients

How to...

Nutrition

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.

Values

167 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

Cream of pumpkin

Starter Dishes

Ingredients

How to...

Nutrition

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).

Values

134 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 tuna and bean salad

Starter Dishes

Ingredients

How to...

Nutrition

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).

Values

472 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

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