Use either frozen or fresh vegetables
In a deep microwave dish add 2 tbsp each of mixed slice peppers, sliced onion, brocolli florets, green beans, pea, sliced mushrooms, diced garlic and tomato puree (or ketchup will do). Add 1tbs each of worcester sauce, balsamic vinegar and vegetable oil. Cover and microwave for 3 minutes.
Place one thick tuna steak in the centre of the dish and sprinkle on 1tsp of each of the following dried herbs: tarragon, thyme, rosemary and oregano. Rinse 7 tbsp rice with water then add to the mix. Add 1tsp teriyaki and oyster sauce (half a chicken stock cube will do if you haven't got these sauces). Add 300 ml boiling water evenly over the top and stir in.
Microwave for 7 minutes, stir; microwave 7, stir. Add 2 handfuls of washed fresh spinach leaves and microwave a further minute. The rice should have absorbed all of the liquid. Sprinkle dried basil over the top of the food.
Leave covered a further 3 minutes before serving.
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Place 450g washed blackberries and 1tbsp lemon juice in a large microwavable bowl and microwave for 6 minutes until soft. Stir in 350g sugar. Microwave uncovered for 7 minutes. Remove and stir well. Microwave again for a further 7 minutes. Remove, stir then microwave for 2 minutes. Cool sightly until able to transfer into clean jars. Makes l lb.
Make this a light or higher calorie version. Suitable for freezing as you won't be able to resist if you're on your own.
Place 100g butter in bowl to microwave 1 min to melt (use firm low fat saturated margarine for a lower cholesterol version). Stir in 165g bran flakes. Add 1.5 tbs soft brown sugar (omit sugar for a lighter calorie version). Coat well and use mix to line a 9" flan tin with removable base. Put in fridge at least 30 mins to set.
Drain juice from 425g can of black cherries in syrup, make up to half pint with boiling water. Cut into small pieces a 135g pack of black cherry jelly & add to the drained syrup then microwave 2 mins stirring once to dissolve completely. Fridge for 1hr until just beginning to set.
Whisk the mix with 300ml black cherry yoghurt until foamy (5mins in mixer). Fold in 150ml whipped double cream (omit cream for lighter version). Pour mix onto bran pie base. Decorate with cherries. Fridge 2 hrs or more to set. For a higher calorie version swirl 150ml whipped double cream on top and decorate with black cherries. Served chilled.
The pie will freeze for 3 months in a rigid container but omit the top cream layer. Works the same for any fruit in syrup so you can make many versions of a great pie.
