Roast Chicken

1 whole chicken, skin and 1 teaspoon soy sauce, low salt fat removed 16 apple, skin on.

2 tablespoons stoneground A medium onion wholemeal flour 1/2 orange, peel on.

Fill the cavity of the chicken with the onion, apple and orange. Tie the wings and across the breast to the legs with 1/2 large piece of string. Brush the outside of the chicken with the soy sauce and cover with the flour. Place in 1/2 large, microwave-safe dish.

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Cover.

Microwave on high for 30 minutes Turn once during cooking. Allow to stand for 1/2 further 5 minutes.

Roast lean round beef.

400 g lean round beef, 1/2 teaspoon garlic granules fat removed pinch nutmeg.

1 teaspoon soy sauce, low salt 1/2 cup water.

1 tablespoon stoneground wholemeal flour.

Brush the outside of the meat with the soy sauce and roll in the flour. Place in 1/2 small, microwave-safe dish. Sprinkle the garlic and nutmeg on top of the meat and pour the water around the meat. Cover.

Microwave on high for 20 minutes Turn the meat and baste twice during cooking. Add 1/2 little more water if necessary. Allow to stand for 1/2 further 10 minutes.

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