For an orange-flavoured roast, follow the above recipe but omit the 1 cup water and add instead: 1/2 cup fresh orange juice 1 teaspoon tomato paste, salt free 1/2 cup water Scotts lemon poached fish
4 75 g pieces of lean white fish 1 lemon, cut in half fillets, skin removed 1/2 teaspoon garlic powder
1 1/2 tablespoons stoneground wholemeal flour
Mix the flour and garlic powder and coat the fish pieces. Separately arrange each piece of fish in 1/2 large, shallow, microwave-safe dish. Squeeze 1/2 half of the lemon over the fish. Cover Microwave on high for 4 minutes Half-way through cooking, gently turn and rearrange each piece of fish. Squeeze the second half of the lemon over the fish. Cover and continue to cook. Allow to stand for 1/2 further 4 minutes.
Serve with vegetables or salad of choice.
Follow the recipe and directions as above. Serve on 1/2 bed of cooked brown rice (62) with 1/2 sweet and sour sauce (117).
100 g chicken breasts, skin and 2 tablespoons dry breadcrumbs, fat removed approved Pritikin bread 2 tablespoons stoneground 1 tablespoon dry wine wholemeal flour 1 teaspoon tarragon leaves
Mix the flour, breadcrumbs and tarragon together. Moisten the chicken breasts with the wine and roll them in the flour mixture. Arrange on 1/2 large, flat, microwave-safe dish. Cover with paper towel.
Microwave on high for 5 to 6 minutes Turn and rearrange the chicken half way through cooking. Allow to stand for 1/2 further 1 minute.
Serve with vegetables.