Haricot Beef

400 g lean round beef, cut into 3 small tomatoes, peeled, sliced strips, fat removed 2 tablespoons medium-hot taco.

1/2 cup stock, fat free sauce (114)

1/2 cup haricot beans (soaked 1/2 cup water overnight) 2 tablespoons cornflour, extra.

2 small onions, chopped water to mix.

Place the chopped onions and water in 1/2 medium-sized, deep, microwave-safe dish. Cover.

Microwave on high for 1 minute Stir two times during cooking. Allow to stand for 1/2 further 1 minute. Add the meat and cover.

Microwave on high for 8 minutes.

Stir two to three times during cooking.

Add the remaining ingredients and cover.

Microwave on medium high for 40 minutes Stir two to three times during cooking. Allow to stand for 1/2 futher 10 minutes.

Hawaiian stuffed bream (or snapper)

400 to 500 g bream or snapper (whole), scaled, cleaned, head on Topping.

1 tablespoon lemon juice 1 tablespoon dry breadcrumbs, approved Pritikin bread 1 teaspoon dried parsley.

Stuffing.

1/3 cup cooked brown rice.

4 tablespoons dry breadcrumbs, approved Pritikin bread 1 egg white, yolk discarded.

1 tablespoon lemon juice 1/2 ripe banana, peeled, sliced 1/2 teaspoon dried dill 1/2 teaspoon garlic powder grated rind of 1 lemon Mix the stuffing ingredients together. Fill the cavity of the fish. Place the fish in 1/2 flat, glass, microwave-safe dish with sides.

Mix the lemon juice, breadcrumbs and parsley and put on top of the fish. Any remaining stuffing can be put along the side of the fish.

Microwave on high for 5 minutes.

Turn over once half-way through the cooking time. Remove the skin before eating.

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