700g(1 1/2 lb) broccoli, trimmed
15 ml (I tbsp) vegetable oil
1 small onion, skinned and finely chopped
1 garlic clove, skinned and crushed (optional)
grated rind and juice of 1 lemon
150 ml (1/4 pint) chicken stock
1.25 ml (1/4 level tsp) salt


1 Cut off the flower heads from the broccoli and divide them into small florets. Thinly peel the stalks and cut them into 0.5 cm (1/4 inch) slices.

2 Put the oil, onion and garlic into a casserole and mix them well. Cover with a lid or with cling film, pulling back one corner to vent. Microwave on
HIGH for 4-5 minutes until the onion softens.

3 Place the prepared broccoli on top of the onion and sprinkle it with the lemon rind and juice. Pour in the stock.

4 Cover with a lid or cling film, pulling back one corner to vent. Microwave on HIGH for 7-8 minutes until the broccoli is tender, carefully turning and re-positioning the sprigs halfway through the cooking time. Season with salt.

Serves 4 as an accompaniment.

700 g (1 1/2 lb) white cabbage
5 ml (1 level tsp) caraway seeds
2.5 ml (1/2 level tsp) grated nutmeg
1 onion, skinned and chopped
30 ml (2 tbsp) chicken stock
15 g(1/2 oz) butter or margarine
salt and pepper

1 Cut the cabbage into quarters and wash it well. Remove the thick stem and shred the cabbage finely, using a sharp knife.

2 Place the cabbage in a large ovenproof serving dish with the caraway seeds, nutmeg, onion and stock. Three-quarters cover with cling film.

3 Microwave on HIGH for 10-12 minutes, stirring frequently, until the cabbage is cooked. Add the butter and the salt and pepper, toss well and serve.

Serves 6 as an accompaniment

900 g (2 Ib) aubergines
salt and pepper
3 garlic cloves, skinned and crushed
60 ml (4 tbsp) olive oil
juice of ? a lemon
chopped fresh parsley or 1 anchovy fillet, to garnish
celery, carrot and pepper sticks, to serve

1. Peel and dice the aubergines and place them in a colander or sieve. Sprinkle with salt and leave them to stand for 30 minutes, then rinse and drain them well on absorbent kitchen paper. Place the aubergines in a large mixing bowl and add 60 ml (4 tbsp) water and 1.25 ml (lA level tsp) salt. Three-quarters cover with cling film and microwave on HIGH for 12-15 minutes until the aubergines are soft, stirring two or three times during the cooking time. Drain the aubergines and leave them to cool slightly.

2. Place the cooked aubergines in a blender, food processor or mortar, with the garlic. Blend them together, then slowly add the oil, drop by drop.
Add the lemon juice and season with salt and pepper.

3. Turn the aubergine dip into a small serving bowl and chill before serving. Garnish with parsley or a rolled anchovy fillet. Place the bowl in the centre of a large plate and surround it with raw vegetables (crudites) neatly trimmed, for dipping.

Serves 6 as a starter.

225 g (8 ox) lean streaky bacon, rinded
225 g (8 ox) low fat soft cheese
150 ml (1/4 pint) soured cream
2 gherkins, chopped
salt and pepper
15-30 ml (1-2 tbsp) mayonnaise
chopped fresh parsley, to garnish
potato crisps or celery, carrot and pepper sticks, to serve

1. Line a large ovenproof plate with several sheets of absorbent kitchen paper, lay the bacon rashers in a single layer on the paper and cover them with another layer of paper. Microwave on HIGH for 5-6 minutes until the bacon is cooked. Remove the bacon from the oven, quickly remove the paper and allow the bacon to cool.

2. Finely chop the bacon. Put the cheese in an ovenproof glass bowl and microwave on HIGH for 30 seconds – 1 minute until it is soft. Mix in the soured cream, gherkins and bacon. Season well with salt and pepper, and finally fold in the mayonnaise.

3. Spoon the dip into a serving bowl and garnish it with the parsley. Stand the bowl in the centre of a large plate and surround the bowl with crisps or the vegetable sticks for dipping.

Serves 6—8.

2. Add the watercress to the onions, cover and microwave on HIGH for 1-2 minutes. Stir in the flour, salt, pepper and stock. Three-quarters cover with cling film and microwave on HIGH for 8 minutes, stirring frequently.

3. Add the orange rind and 45 ml (3 tbsp) orange juice to the soup. Allow to cool for about 5 minutes, then puree in a blender or food processor until smooth.

4. Cut the bread into small cubes and grill until golden.

5. Return the soup to a clean ovenproof glass bowl and stir in the cream. Microwave on LOW for 6-7 minutes, stirring frequently, until hot but not boiling.

6. Serve the soup either hot or well chilled, garnished with the toasted croutons.

Serves 6.

2. Add the lentils, herbs and chicken stock to the vegetables. Three-quarters cover with cling film and microwave on HIGH for about 10 minutes until boiling, stirring well. Reduce the setting and
microwave on LOW for 40—50 minutes until the lentils are very soft. Remove and discard the bay leaves.

3. Stir in the lemon juice. Season to taste with salt and pepper and serve.

Serves 4-6.

2. Add the milk and chicken stock and microwave on HIGH for 5-7 minutes until very hot. Allow the ingredients to cool for about 5 minutes, then pour them into a food processor or blender and puree until smooth. Season well with salt and pepper, then reheat the soup on HIGH for 2-3 minutes.

Serves 4—6.

2. Add the vegetables and lightly mix together. Three-quarters cover with cling film and microwave on HIGH for 8-10 minutes until the vegetables begin to soften, stirring two or three times.

3. Stir in the flour and stock. Microwave on HIGH for 10-15 minutes until the vegetables are very soft. Stir in the milk and season well with salt and pepper. Microwave on HIGH for 2-3 minutes until hot but not boiling. Serve sprinkled with chopped parsley.

Serves 4.

2. Add the onion and cover the bowl with cling film, pulling back one corner to vent, and microwave on HIGH for 5-7 minutes, or until the onion is soft.

3. Add the peas, milk, stock, 2 mint sprigs and sugar. Three-quarters cover with cling film and microwave on HIGH for about 8 minutes until boiling. Reduce the setting and microwave on LOW for 15 minutes, until the peas are really tender. Season well with salt and pepper and cool slightly.

4. Remove about 45 ml (3 level tbsp) peas from the soup and put them aside for the garnish. Rub the remaining peas through a sieve, or puree them in a blender or food processor until quite smooth.

5. Pour the puree into a large serving bowl. Adjust the seasoning and leave to cool for 30 minutes. Stir in the yogurt and cover and chill for 2-3 hours before serving.

6.Serve garnished with the reserved peas and mint sprigs.

Serves 4—6.

2. Place the butter in a large ovenproof glass bowl and microwave on HIGH for 45 seconds until melted. Stir in the onion and spinach, three-
quarters cover with cling film and microwave on HIGH for 5-7 minutes until the vegetables are soft, stirring occasionally.

3. Stir in the milk and cream and microwave on HIGH for 30-45 seconds until warm but not boiling. Add the eggs, cheese, breadcrumbs and lentil puree and season well with nutmeg, salt and pepper.

4. Pour the mixture into the ring mould and microwave on MEDIUM for 18-20 minutes until set. Leave to stand for 5 minutes, then turn out on to a warmed serving plate and serve.

Serves 6.