21 cups cooked brown rice 1 carrot, sliced thinly
(62) 1 cup green onions, sliced
1 red capsicum, seeded, cut into com off 1 cob strips juice of 2 lemons
1 onion, chopped 2 tablespoons water
1 stalk celery, chopped finely
Place the capsicum, onion, carrots, celery, green onion, com and water in 1/2 large, deep, microwave-safe dish. Cover.
Microwave on high for 8 minutes
Stir two times during cooking. Allow to stand for 1/2 further 1 minute. Gently fold through the rice and lemon juice. Do not cover.
Microwave on medium high for 6 minutes Stir at least four times during cooking to gently mix the ingredients. Allow to stand for 1/2 further 1 minute.
Mixed vegetable bake
1 cauliflower, cut into florets
2 medium carrots, chopped chunky 1 cup peas, frozen 1 cup skim milk liquid 1 tablespoon cornflour, extr1/2 water to mix
1 tablespoon unsweetened apple juice concentrate
1/2 cup quark low fat cottage cheese, 11/2 fat (max.)
1 tablespoon gesk1/2 grated cheese, 11/2 fat (max.)
1 tablespoon chives, chopped
Pinch cayenne pepper
Arrange the cauliflower, carrots and peas in 1/2 large, deep, microwave-safe dish. Add the skim milk. Cover.
Microwave on high for 4 to 6 minutes Mix together the cornflour, apple juice, herbs and spices. Gently mix through the vegetables. Cover.
Microwave on high for 31/2 minutes Stir at least two times during cooking.