I found this recipe in my PANASONIC Microwave oven book and because it was low fat, decided to give it a go. It turned out to be DELISHIOUS as well as low fat and vegetarian so here it is.
Vegetable and Chickpea casserole
Put two teaspoons of oil in a large casserole dish (and I mean large!)
Chop up an onion and two garlic cloves and add them to the oil.
Microwave on HIGH for 3 mins.
Add Other veg.
2 courgettes (zucchini) sliced thickly
1 red pepper seeded and chopped
2 medium carrots thinly sliced
1 small cauli separarted into florets
4oz dried apricots halved
1 can chick peas (you could use red kidney beans or you could just use sweetcorn)
1 inch root ginger chopped fine
Spices
Mix 1tsp ground coriander, 1 tsp cumin, 1 tsp paprika, half tsp turmeric.
Cover with 3/4 pint hot vegetable stock and some pepper. (It said to add salt but I didn't because of the stock cube) (I daresay that a tin of chopped tomatoes could replace the water)
Pour this over the vegetables.
Cover with lid and cook on HIGH for 20 mins stirring twice or three times. Test the cauli and if it needs a few more minutes give it that...
with COUSCOUS
6oz couscous, half tps turmeric, half pint hot stock.
Pour on stock, cover and leave 5 mins then 'fluff' with a fork.
and SWEET POTATO
Peel and chop into big wedges. Spray with low cal oil. Place in hot oven for 20 mins or so. They will be ready when the casserole is :)
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Oooh, this sounds really good!
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