Actifry Family em Inglês

Contents
TEFAL: Nutritious & Delicious Cooking 6

The story of ActiFry
What professionals say
Golden Rules for Healthy Eating
12
The seven food groups

True or False?
Why you should vary
the oils you use
A short history of chips
and potatoes
Balance is Key
20
Week 1: balanced meals

Week 2: balanced meals
Kids in the Kitchen
27
Teen Years
53
Family Reunion
87
Cooking times
136
Recipe index by chapter
138
Ingredient index
140
TEFAL: Nutritious
Innovating for
your health
Nutrition is, of course, about
eating a varied and wellbalanced diet. But it is not only
that, because nutrition is more
than the sum of ingredients.
How you cook plays a key role
in how nutritional value and
organoleptic qualities (taste,
texture, etc.) are transformed.
And because not all kitchen
equipment the same, TEFAL
has developed a product
line dedicated to ENJOYING
NUTRITION MORE: these
ingenious appliances preserve
nutritional integrity and bring
out the real taste of ingredients.
Providing
unique solutions
invests in research to
create appliances that have
unique nutritional performance,
supported by scientic studies.
Sharing
information
has always been a
special food partner helping
you prepare your meals quickly,
practically and easily.
Day after day, TEFAL's Nutritious

& Delicious range helps you
share culinary pleasure and a
balanced diet by:
enhancing and preserving the
qualities of natural ingredients
that are essential to your diet
limiting the use of fat
promoting a return to forgotten
tastes and ingredients
limiting the time spent on
preparing meals.
TEFAL: NUTRITIOUS & DELICIOUS COOKING
The story of
ActiFry
by Groupe SEB
T h e G r o u p e S E B ( S o c i t
d'Emboutissage de Bourgogne)
has 150 years of history based
on constantly innovating and
conquering new markets. SEB's
goal is to make life easier for people
around the world, providing them
with products and new solutions
that bring enjoyment and well
being.
This mix of inventiveness, ambition
and persistence, along with the
attention we pay to consumers,
has made our group world leader
in small household appliances.
Our company headquarters have
been located in Burgundy, France,
since we were founded, and we
have always been inspired by this
famous region's historical values,
with its recognized gastronomy
and unique cultural heritage
strongly inuenced by the lifestyle
of its inhabitants. So, it comes as
no surprise that this region is the
birthplace of a revolutionary way
of cooking!
Today, in addition to simplifying

your daily life, we also provide you
with delicious culinarymoments
and many other agreeable
experiences, thanks to products
that are perfectly adapted to
healthy, avourful cooking.
ActiFry,
made in Burgundy
The idea of making homemade
chips with very little oil arose
a long time ago, and we were
able to approach the question
from another angle through our
research with French universities
that focused on the cooking
process.
This new knowledge led us to
understand the precise role oil
plays in cooking and the exact
parameters needed to get a crispy
outside and a soft inside.
Once we developed and mastered
this process, we needed to
transpose it in a household
appliance. It took no fewer than
five generations of prototypes
and multiple organoleptic tests
to come up with the sought-after
quality and results.
Our research and studies led to

four different patents concerning
this revolutionary procedure.
There were more than ten years of
research between the initial idea
and the first production series in
January 2007. Now, as a result of
this teamwork, ActiFry is produced
by the thousands every day, in
France, in the heart of Burgundy.
ActiFry
ActiFry
Revolutionary
and practical, delicious recipes for

the entire family together.
ActiFry makes 1.5 kg (3 lbs) of

real homemade chips, crispy on
the outside and soft inside, with
only one spoonful of oil! That is less
than 3% fat and chips that taste
just like those our grandmothers
made. With ActiFry, we can use
good quality oils that are good
for us, so we can vary dishes and
avours. It is part of our Nutritious
& Delicious range that combines
the latest technology with SEB
know-how for delicious healthy
eating.
Health is important to everyone,

which is why around the world,
families in-the-know turn to
ActiFry, which marries nutritional
qualities, good taste and
practicality.
ActiFry for the

whole family
ActiFry has travelled a lot and
people just keep talking about it.
ActiFry has won over more than
two million consumers around the
world, by adapting to their wants
and needs, to better satisfy their
taste buds. Its cooking talent is
without contest and in this book,
users will discover healthy recipes,
adapted to all ages and to the
tastes of everyone in the family:
fun and yummy recipes for kids,
easy and tasty recipes for teens,
ActiFry
and the media
ActiFry
and you
And all of this is only the
beginning. ActiFry is counting on
you to continue to let us know
your recipes. Your culinary talent
can accompany ActiFry on its
journeys, so do not hesitate to visit
the Nutritious & Delicious site to
add your recipes.
Today, not only customers, but

also journalists from around the
world visit ActiFry's birthplace
in the French city of Is-sur-Tille.
They want to understand what
magic potion gave rise to such
innovation. ActiFry even has
paparazzi shooting it non-stop at
consumer demonstrations and
tastings around the world.
www.nutritious-and-delicious.com
8|9
What
TURKEY
Professor Osman Mftoglu, endocrinologist
It is essential to recognize good carbohydrates, good protein,

and good fat, to not intake more calories than you need, and
to turn to foods that are rich in antioxidants, vitamins, minerals
and bre. Basically, eating is a magic word that means more
than simply feeding yourself, but also choosing a lifestyle that
inuences your life negatively or positively.
RUSSIA
Doctor Mariana Trifonova, nutritionist
In Russia today, healthy eating corresponds to quality cooking that

preserves food avours and reduces cooking time. The Nutritious
& Delicious product line is an absolute reference in the area. As a
specialised user, I can conrm that it meets not only the standards
set by dieticians, but also those standards Russians are looking for in
household appliances, making it possible to cook delicious, high quality
food. This combination responds precisely to the main principles of
dietetic doctrine, which concerns not only the science of nutrition, but also
the lifestyle to adopt.
SLOVAKIA
Doctor Peter Minarik, gastroenterologist
The choice is clear: if we want to respect the rules of healthy

eating, it is not enough to only focus on appropriate food
choices, but how you prepare a meal is also important. With
ActiFry family, your favourite dishes become healthy and
delicious. This new appliance should be found in every modern
kitchen and is sure to please people who defend healthy eating.
ActiFry family is a much-awaited product on our gastronomic
and culinary market.
professionals say
GERMANY
Doctor Johannes M. Peil, director of the Bad Nauheim Sports Clinic
and chairman of the Sports Diet Institute
Vitamins, calories and fatty acids are all important factors

considered when evaluating the nutritional value of foods. Yet,
they do not necessarily correspond to pleasure and the criteria
we use to make food choices on a daily basis. Taste, speed and
ease of preparation are essential when we choose products that
end up on our tables. With ActiFry family, you can combine speed,
health, avour and practicality. ActiFry family turns every kitchen
into a gourmet health factory for the entire family. With ActiFry
family, it is easier to follow recommendations from physicians
and nutritionists to eat foods that are richer in nutrients, with more
vitamins and minerals per calorie. And the pleasure is there. You do
not have to give up your favourite foods. You get pleasure with health,
and taste on the side.
FRANCE
Doctor Christian Recchia, physician, nutritionist
Eating is, above all, a social act of sharing, a moment of pleasure we

constantly renew, but it is also an important moment of well being
and health. Eating well is a good way to grow up better and to age
better. ActiFry family's features make it possible to eat chips and
potatoes with small quantities of fat, which helps ght obesity and
cardiovascular diseases. ActiFry family also offers the possibility of
cooking other foods well, such as vegetables, meat, sh, and fruit. This
cookbook is an exciting concentration of avourful, varied dishes cooked
in a revolutionary appliance. The combinations were judiciously chosen
to give you a maximum of satisfaction both taste-wise and nutrition-wise.
All the recipes were carefully developed to take into account the nutritional
properties of each ingredient, and their inclusion in a balanced menu.
10 | 11
Golden Rules
Pleasure and balance are keys to a healthy diet you can stick
to. If there is no pleasure, we end up giving in to temptation.
If there is no balance, we are quick to eat too much.
How much
should you
eat every
day?
Real enjoyment. Eat what you like,

in small quantities.
The right portion. Avoid lling up
your plate too much and, most of
all, do not take seconds. This is the
beginning of balance. ActiFry family
adjusts portions naturally.
The right rhythm. Balance is built
over the week. There is no reason
not to have a treat if you take care to
correct the balance in the following
days.
The right ingredients. Buy less, but
better quality. Choose a variety of
fresh, seasonal foods. Keep them
under proper conditions to preserve
their nutrients.
The healthiest cooking method.

Adapt the cooking method to
the type of food. This is easy with
Nutricious & Delicious appliances,
which select the cooking method for
you, along with the best time and
temperature.
The right balance of nutrients.
The more you vary your diet, the
more you vary your nutrient intake.
We tend to eat too much protein,
too much salt, too much fat and too
much sugar. Eat grains and starchy
foods. Add fresh fruit and pulses. Eat
a little of each food group at each
meal. Or add the missing one at the
following meal.
Percentage in relation to total daily

calorie intake:
Carbohydrates: 50 to 75%
Fat: 15 to 30%
Protein: 10 to 15%
Division of calories among a day's

meals:
1/4 at breakfast
1/3 at lunch
15 to 20% at afternoon snack
The rest for dinner, which should be the
lightest meal in the day.
for Healthy Eating
The 7- food groups

To eat a balanced diet, put the seven food groups on the menu at least once a day:
Meat, sh,
eggs
Bread, grains,
Fruits and
starches,
vegetables
pulses
Dairy
products
Fat
Beverages
Sweet
treats
Animal proteins
Slowly
Fibre for
Calcium to
Unsaturated Water is the only To be eaten for
to build a strong assimilated
digestion,
grow and
fatty acids and really essential enjoyment, but
body and restore carbohydrates
vitamins,
maintain your saturated fatty
beverage.
with moderation
yourself (in
(in addition to minerals and bone structure acids for energy.
addition to fatty plant protein trace elements (in addition to
acids).
and bre).
to regulate and
protein).
protect the body
Varying your diet helps you stay t!
GOLD E N R UL E S F OR H EALTH Y EAT I N G
12 | 13
True or
Test what you know about the health benets of the main nutrients
found in your diet.
Protein just gives us energy.
False!
Protein is primarily essential for renewing body tissues and cells.
O ur cells need
n
fat to function properly.
True!
Do not even think about avoiding fat entirely. Every day, we should
eat 2 to 3 spoonfuls of a variety of fats, preferable from plants, to
ea
make sure we get the nutrients we need.
Carbohydrates are sugars that we should

avoid totally to stay trim.
False!
Bread, pasta, rice and grains provide slowly assimilated carbohydrates

that give you the lasting energy you need, but also help you feel
th
atiated so that you do not crave snacks between meals.
Fibre is fattening!
False!
On the contrary, bre from cauliower, cucumbers, spinach, berries

and grains helps digestion, reduces the amount of cholesterol
ou
o absorb, and regulates the speed at which you assimilate
carbohydrates.
ca
Too little calcium is dangerous at any age.
True!
Throughout your life, you should eat cheese, yoghurt, fresh cheese,
and fromage frais to make sure you get enough calcium every day
an
to maintain strong bones, help the muscles contract and prevent
osteoporosis.
os
There is iron not only in meat and offal,

but also in oysters, eggs, pulses and dried
fruit and nuts.
True!
It is essential to get the right amount of iron to produce red blood

cells. However, keep in mind that you absorb iron from animal
ce
sources better.
False?
You only find vitamin A in butter, cream
and egg yolks.
False!
You also nd it in carrots, spinach, watercress, apricots and mangos

as beta-carotene. It is an antioxidant that promotes growth, helps
th
the eyes, skin and healing.
Vitamin C holds up well to cooking at high

temperatures.
False!
It is fragile, and requires slow, gentle steam cooking. You can nd

in it vegetables and fruit. It is an antioxidant that helps renew cells,
promotes absorption of iron, and strengthens the immune system.
Without vitamin D, calcium cannot

strengthen the bones.
True!
The body makes most of the vitamin D you need when you are
exposed to the sun. The rest can be found in sh liver, oily sh, offal,
eg
egg yolks, whole milk and cheese.
Vitamin E is one of the anti-ageing

antioxidants.
True!
You can nd it in oil, dried fruit, nuts and seed, and it protects cell
membranes and improves blood circulation.
B itamin
amins have many functions and are
omnipresent.
True!
You nd them in green vegetables, pulses, carrots, sh, meat,

egg yolk and whole grains. They have an effect on the skin and
hair, but also on the nervous system and the muscles, tissues
h
ha
n organs, and they contribute to making red blood cells.
nd
Vary your diet

as much as
possible so that you
get a wide variety
of nutrients.
Why you should vary the

oils you use
By using a variety of oils, you get a variety of avours at the same
time you get a variety of nutrients. That way, you can enjoy your
food and eat healthfully at the same time. So why deprive yourself?
Food fats are made up of three acids. They are in animal fat (butter,
kinds of fatty acids: saturated cream) and some vegetable oils
(SFA), which increase your bad (coconut, palm, shea butter).
cholesterol, unlike monounsaturated
(MUFA) and polyunsaturated It is better to choose vegetable oils,
(PUFA), which contribute to a which are rich in monounsaturated
healthy cardiovascular system.
and polyunsaturated fatty acids.
These have different compositions.
Generally speaking, limit your
intake of saturated fatty acids: As a result, it is ideal to use a
if you eat too much, they increase variety of different oils to vary
your bad cholesterol, or LDL, levels, your nutrient intake (cf. the table)
which then clogs your arteries.
and benefits: olive, sunflower,
You nd them in fat that hardens at rapeseed, walnut, hazelnut, and
room temperature, a sign that there grape seed oil are examples of this
is a large quantity of saturated fatty vast and avourful choice!
Monounsaturated Fat
Monounsaturated oils are called
oleic oils because they contain
more than 50% oleic acid. These
include olive, sunflower, hazelnut,
rapeseed, almond, pistachio, pecan,
etc. Monounsaturated fatty acids
form the myelin sheath around
nerves, regulate the metabolism of
fat and reduce LDL cholesterol levels.
Our body can produce them from
glucose.
Polyunsaturated Fat
These oils contain two types of
polyunsaturated fatty acids: linoleic
acid, a precursor of omega-6, and
alpha-linoleic acid, a precursor of
omega-3. These are long-chain fatty
acids, whose protective properties
are now recognized, and which
the body cannot make by itself. It
is essential to include them in your
daily diet. That is why they are called
essential fatty acids.
The benets of
Omega 6
Linoleic acid helps lower
your overall cholesterol
level, lowering LDL and HDL
cholesterol. It is essential for
the formation of the skin's
impermeable barrier and is
part of several hormones.
You nd it in sunower, corn
and grape seed oils.
The benets of
Omega 3
Alpha-linoleic acid reduces
triglyceride levels in the blood
and enables the synthesis of
products that help the blood
flow, protecting against
cardiovascular disease.
You find it in linseed, soya,
walnut and lupin oils. Note:
Rapeseed oil is both an oleic
and a linoleic oil.
Average fatty acid content

in certain fats
0%
10 % 20 % 30 % 40 % 50 % 60 % 70 % 80 % 90 % 100 %
butter
lard
duck fat
palm oil
peanut oil
high-oleic sunflower oil
olive oil
rapeseed oil
soya oil
walnut oil
sunflower oil
grape seed oil
saturated fatty acids
monounsaturated fatty acids
Choose the right fat!

Control both the quantity and
quality.
Limit your overall fat and cholesterol
intake by using little animal fat and
a variety of vegetable oils.
Decrease saturated fatty acid
intake.
Omega 6 fatty acid

Omega 3 fatty acid
Make sure you balance various

fatty acids by choosing oils that
contain unsaturated fatty acid,
and especially polyunsaturated
fatty acids.
Vary oils for more varied and
complete intake of omega-3 and
omega-6.
16 | 17
A short history of chips

and potatoes
It is the potato that makes the chip! Everyone will eat chips, a crispy, festive treat people around
the world love.
When, in the eighteenth century, The ActiFry family solution. the variety: The golden colour
l
dP
Th k
b ll
f ooked chips depends on the
atos sugar content. New
atoes often contain little
ar. However, as they are
red, their starch transforms
o sugar. Chips then have a
eter taste and are a darker
wn.
e: In Europe, people prefer
all and medium-sized
atoes. Elsewhere, people
fer large potatoes.
re potatoes in a cool (6 to
), dark place.
There are more than 400 varieties
of potatoes in Europe, and more
than 4,000 in South America,
where they have been cultivated
in the Andes for more than
8,000 years.
they may have a higher water

content, so we advise you cook
the chips for a few minutes more.
Remember that using different
potato varieties results in a
different taste, texture and avour.
As a general rule, for the best

ActiFry chips we recommend
using a floury variety such as
King Edward or Maris Piper.
At the beginning of the main
crop season or when potatoes
have been freshly harvested
There are also other smaller, rm

potatoes that work well when
cooked whole: Charlotte, along
with Nicola.
Potatoes with low amounts of dry
matter (waxy potatoes) make soft
chips.
How do potatoes
compare to other
foods?
as much
fibre
How to store potatoes to make chips

in the ActiFry family
fewer
calories
The best place to keep potatoes is in a

cellar or another cool (between 6 and
8C), dark place.
than a cup
of white rice
otato
one ptains:
con
as much
magnesium
as 20 hazelnuts
as a cup of
brown rice
more
iron
than a cup
of spinach
two times
more
potassium
as a banana
How to cut potatoes for chips in the

ActiFry family
Very important! Your chips will be more
or less crisp or moist depending on how
you cut them. The thinner you cut them,
the crispier they will be. The thicker you
cut them, the moister they will be inside.
Vary the cut according to your taste:
thin: 8 x 8 mm
standard: 10 x 10 mm
thick: 13 x 13 mm
The maximum recommended thickness is
13 x 13 mm.
Making chips with ActiFry

family
Choose potato varieties
recommended for making
chips such as King Edward
or Maris Piper.
If you are using new
potatoes, add a few
extra minutes to the
recommended cooking
time.
If you are using frozen
chips, which are generally
precooked, there is no need
to add oil.
How to prepare potatoes

for chips in the ActiFry
family
The potatoes should not
stick to each other. How do
you avoid this? After peeling
the potatoes, wash them
under cold running water
before cutting them into
chips. Wash them again
after cutting to remove as
much starch as possible.
Dry the chips thoroughly
using a very absorbent, dry
tea towel. Make sure your
chips are very dry before
putting them in the ActiFry
family.
Do not add too much salt! Try using

spices or herbs instead of salt.
Potatoes:
They are all good!
As long as chips are made will only
a little bit of fat, there is not reason
not to eat them. On the contrary,
they are a little treat that makes
it easier to negotiate with yourself
and your children to eat less fat
and sugar in the rest of your diet
without feeling punished or on a
diet.
18 | 19
Balance
Balanced menus for the week
You do not build a
balanced diet based on
a single meal, but over a
whole week!
It is essential to vary
your menus
That is why this cookery book
provides you with a number of
original recipes spread out over two
weeks of balanced meals. They are
simple to make and, with ActiFry
family, they respect the avour and
nutritional properties of the food.
We suggest an ideally balanced

breakfast based on four essential
pillars: a beverage, a dairy
product, a grain product and
fruit, eaten whole, as juice or
stewed.
Whatever your preference, make
sure that each of these four groups
is included on your morning
breakfast. It is important to
select products carefully for their
nutritional value and flavours, so
that this useful breakfast is the rst
delicious moment in your day!
Lunch and dinner should

each provide of your
daily needs.
Breakfast is a key
moment in the day
These include a starter, main dish
and important to your (sh or meat with starch and green
vegetables), cheese/dairy product
nutritional balance
and a piece of fruit. The secret to

By building a good rst meal of the varying your diet is knowing that
day, you not only replenish after moderation is key.
a long night of fasting, but you
also ensure that you will have an
effective morning without snacking
and cravings.
is Key
Nathalie
HUTTER LARDEAU
Nutritionist
I have good news! You no longer

have to choose between a balanced
diet and enjoying what you eat. This
is important when you have to come
up with meals that will satisfy the
whole family. ActiFry family adapts
its capacity to a family's needs and
portion sizes. Its main strong point
is being able to cook not only chips
but also a number of delicious, easyto-make dishes using a minimum of
fat. It is a really useful tool!
As a nutritionist, I see parents
struggling daily to eat less fat and
less sugar, to watch their children's
and their own weight. I see people
succeed for a period of time, more
or less long, and then give up. They
break down and return to old habits
that are bad for their own health
and their family's in the short or long
term.
ActiFry family makes it possible to
modify how you eat without radical
changes. It makes it possible to cook
with less fat and not even notice.
In ActiFry family, you can make
1.5 kg (3 lbs) of crispy, golden
chips with a single spoonful of oil.
All you need to do to naturally,

effortlessly balance your diet is to
vary your enjoyment and the food
you eat using the menus we have
carefully designed for the whole
family: meat, fish, vegetables and
fruit can be found in all our recipes.
You will find savoury and sweet
recipes, all with a minimum of fat,
easy to make, and that can cook all
by themselves in the ActiFry family.
There are recipes that will introduce
children to new avours. There are
exotic and original recipes to please
difcult teenagers.
There are enough recipes to
rebalance the entire family's diet,
smoothly and easily. You can do it
and still eat chips! You will not even
have to talk about the transition, it
will come so naturally.
Balance should be lasting if you
want to prevent excess weight and
related health problems.
When you cook low-fat food every
day in your ActiFry family, you are
cooking for the future. It is vital for
your health and for that of your
family.
B A L A N C E I S KE Y
20 | 21
Week 1:
Monday
Lunch
Tuesday
Your choice
Wednesday
Lunch with the kids
Green tea
Hot chocolate
Bread, butter and
honey
Coffee
Mixed grain Melba
toast and jam
Bowl of cereal
with milk
Flavoured yoghurt
Stewed fruit
Kiwi
Orange juice
Coleslaw salad
Lamb with Cherry

Tomatoes (p. 92)
Mashed potatoes
with carrots
Low-fat fromage frais
Fruit salad
Dinner
The recipes
listed in green
are detailed in
this book.
Breakfast
Jump-start day!
Sweet and Sour

Pork Wraps
(p. 47)
Fresh pasta
Cooked ham
Fruit yoghurt
Cucumbers
and cream
Tasty Chicken
Bites (p. 69)
Rice and broccoli
Camembert cheese
Sliced pineapple
Stir-fried vegetables
with mushrooms and
bacon
Poached
Peaches with
Raspberry
Sauce (p. 132)
Lamb's lettuce salad

with tomatoes and
walnuts
Chicken drumsticks
Real
Homemade
Chips (p. 28)
Fromage frais or
creamy fresh cheese
+ banana cubes
ActiFried
scrambled
Tortilla (p. 78)
Raw vegetable salad
(salad leaves, grated
carrots, beetroot)
Small piece of cheese

Seasonal fruit
balanced meals
Thursday
On the run!
Friday
Evening with friends
Saturday
Your choice
Sunday
Family meal
Capuccino
Breakfast tea
Bread, butter
Fromage frais and
dried fruit and nuts
Bowl of cereal
with milk
Fromage frais or
creamy fresh cheese
Camomile tea
Viennese coffee
French bread
with cheese
Croissant
Vanilla fromage frais
Fruit salad of mixed

red berries
Homemade smoothie
grapefruit
Tabouleh
Fried Rice with

Prawns (p. 81)
Courgette and
aubergine
gratin
Seasonal fruit
Red Kidney
Beans with
Tomato Sauce
(p. 40)
Minced beef
Poached forest fruits
and custard
Red cabbage salad

with wholegrain
mustard
Spicy Chicken
Drumsticks
(p. 73)
Cumin quinoa
Plain yoghurt
Poached pear
1 slice smoked
salmon on mixed
grain bread with
lemon zest
Ratatouille
(p. 119)
Plain fromage frais
Mango wedges
Tomato, feta and

basil salad
Chicken
with Pineapple
(p. 100)
Stir-fried vegetables
with bulghur wheat
Peaches in syrup
Marinire
Mussels with
Cherry Tomatoes
and Basil (p. 104)
Mixed green salad
with balsamic vinegar
vinaigrette
Pancakes with cinnamon
stewed apples
Melon
Crispy Scalloped
Potatoes (p. 35)
ActiFried Scrambled
Egg
Drained fromage
frais with hazelnuts
and apricots
Real
Homemade
Chicken
Nuggets (p. 36)
Fromage frais or
creamy fresh low-fat
cheese with litchis
22 | 23
Week 2:
Monday
Rebalancing day
Tuesday
Your choice
Wednesday
Dinner with friends
Lunch
Breakfast
Coffee
Coffee with milk
Wholemeal bread,
butter and honey
Breakfast tea
Mixed grain Melba

toast, jam
Bowl of cereal, milk

and banana cubes
Fromage frais or
creamy fresh cheese
Stewed fruit
Grated carrots with

lemon
Salmon steak with
whole grain
mustard
Split pea pure
Low fat yoghurt
Apricots with
Almonds (p. 127)
Dinner
The recipes
listed in green
are detailed in
this book.
Spanish-style
ActiFried Tofu
(p. 112)
Rocket salad
Orange or grapefruit
juice
Avocado
Chicken Korma
(p. 66)
Polenta and cherry
tomatoes
Plain yoghurt
Seasonal fruit
Prawns
and grapefruit
Mediterranean
Vegetable
Stir Fry
(p. 107)
Small piece of blue

cheese
Apple tart
Fruit salad
Glass of milk
Raw vegetable salad

Chicken llet with light
cream sauce
Pumpkin and nutmeg
pure
Wholemeal bread
Banoffee
Desserts (p. 48)
Scrambled eggs with
smoked salmon
Saut Potatoes
with
Mushrooms
(p. 115)
Low-fat soft cheese
with crackers
Stewed apples with
rhubarb
balanced meals
Thursday
Your choice
Friday
Energy breakfast!
Saturday
Party night
Sunday
Pleasure and cuisine day
Capuccino
Breakfast tea
Earl Grey tea
Hot chocolate
French bread + honey
Bowl of cereal
with milk
Brioche
Crpes with jam
Stewed fruit
Fromage frais
and fruit sauce
Fruit salad
Grated
beetroot
Raw vegetable plate
Glass of milk
Kiwi
Green cabbage and

apple salad
Chinese Pork
(p. 62)
Seasonal vegetables
Cheddar cheese
Fruit fool made with
yoghurt
Sun-Dried
Tomato and
Spring Onion
Risotto
(p. 108)
Fruit salad
Beef and
Vegetables
Stir Fry with
Noodles (p. 95)
Piperade
Flavoured fromage
frais
Bolognaise
Sauce
(p. 61)
Fresh pasta
Grated cheese
Seasonal fruit
Chicken Tikka
Masala (p. 123)
Green salad
Chilli con Carne

(p. 65)
Couscous
Fromage blanc or
cottage cheese
Seasonal fruit
Stir-fried courgettes
Panna cotta with
berries
Toasted cheese and

ham sandwich (made
with low-fat cheese)
Tomato salad
Baked jacket potato
with cheese
Seasonal vegetable
crudite
Tomato juice
Cinnamon
Apples (p. 51)
Honeyed
Pineapple and
Mango (p. 135)
24 | 25
Kids in the
Kitchen
Moments of
discovery
Nutritional information per serving

[ Protein: 5.2 g
Fat: 2.7 g
Carbohydrates: 41.5 g ]
[ Sodium: 0.15 g ]
Nutritious
Real Homemade
Chips
Potatoes are starches that

provide you with complex
carbohydrates and keep
you from feeling hungry
between meals. Complex
carbohydrates should be
part of every meal. With
ActiFry, you can cook them
with very little fat and using
good quality oil.
Serves 6 Preparation 15 min Cooking 45 min
Ask Mum to cut the potatoes into strips the

1 size
you like most: 8x8 mm, 10x10 mm or
13x13 mm. Wash the cut chips well, drain and
dry carefully with a clean tea towel.
1.5 kg
1
tatoes,
o
p
)
z
o
5
(3 lb and washed
peeled
ble oil
a
t
e
g
e
v
y
it
l
good qua onal)
Salt (opti
Put the chips into the ActiFry pan.

2 Mum
will pour the oil over the chips.
They will be cooked in 45 minutes.
Mum will add a little salt. They are ready.
Cooking times can vary depending on the kind of
potato you use and how thick the chips are cut.
See instruction manual for more detail.
now?the list of therimceo,stw-gheraotwannfdoods

h oonming in after
d, c
corn.
K I D S IN TH E KITCHE N
28 | 29
?
w
o
n
k
u
o
y
d
i
D uits of almond utsreedes.in many different ways,
Almonds are fr
re
a
y
e
h
t
,
d
Once they are drie
ed,
k
a
l
f
,
d
e
including whole, toast s a cream,
ground, as a paste, a eet beverage.
as milk and as a sw
Go d
Ground
am d
almonds
[ Protein: 7.2 g Fat: 6.3 g Carbohydrates: 31.7 g ]

[ Sodium: 0.02 g ]
30 | 31
Nutritious
Yes, this recipe contains
s ta r c h e s . B u t i t a l s o
has a good quantity of
essential fatty acids, from
the hazelnut oil and the
almonds, which contribute
t o a h e a l t hy n e r vo u s
system.
Almond
Chips

Mum to cut the potatoes into chips 1 cm
1 Ask
( inch) thick. Wash the cut chips well, drain
and dry carefully with a clean tea towel.
the oils in a bowl with the ground
2 Mix
almonds.
oes,
otat
5 oz) p d
lb
3
(
she
1.5 kg
eled and wa
1
2
3
pe
vegetable oil
hazelnut oil onds
ground alm
the chips in the ActiFry pan, and Mum will

3 Put
pour the almond and oil mixture evenly over
them. They'll be ready in 45 minutes!

[ Sodium: 0.25 g ]
Nutritious
Peanut
Bacon Chips
Vary this recipe by adding

other ingredients, such
as peanuts and baconflavoured snack puffs, to
your potatoes. Your family
will get their ll of complex
carbohydrates, but this
recipe is also a treat. Save
it for special occasions.
Serves 6 Preparation 20 min Cooking 45-50 min
1
potatoes,
washed
d
n
1.5 kg
a
d
e
l
e
e
p
il
roundnut o ts (optional)
g
2
z) peanu
o
4
(
oured
v
a
120 g
n
o
c
a
(4 oz)pbuffs or crisps
120 g
snack
)
(3 lb 5 oz
sk Mu
Mum to cut the potatoes into chips 1 cm
h) thick. Wash the cut chips well,
h
and dry carefully with a clean tea towel.
a
el.
e chips in the ActiFry pan, and Mum w lll
e oil. Cook for 35 minutes.
e snacks or crisps in a sealed plastic
nd crush with a rollling pin to a powder.
n
r.
um to chop the peanuts. Mix everything
u
ng
gether.
geth
fter
f 4
45 minutes, Mum will open the ActiFry
spread this mixture over the chips.
d sp
or another 5-10 minutes and then they
o
y
ady.
a
wa?nnual that buries its fruits after they have been
32 | 33
n ts or peanuts. T he plant originated in Me

xico.
undnu
?
w
o
n
k
u
o
y
d
i
s plant
D
u
o
e
c
a
b
r
e
h
G
rg e
arlic is a rather la
(which means it is herb-shaped).
We
root,
whicheafot rtmhes cloves that are
used as a condiment.
[Protein: 5.4 g Fat: 10.2 g Carbohydrates: 26.2 g ]

[ Sodium: 0.15 g ]
Nutritious
Despite popular belief,
goose and duck fat are
fairly well balanced in
terms of fatty acids. This
means that occasionally
you can use them for
cooking, because they add
a nice flavour the whole
family will appreciate.
With ActiFry, you can cook
potatoes using very little
fat.
Crispy
Scalloped
Potatoes

Mum to cut the potatoes into slices
1 Ask
around 3 to 4 mm thick or use a food
potatoeeds,
wash
p
ck
oz) du
2
(
g
t
60
or goose faic, nely
garl tional)
s
e
v
o
l
c
3
p
2chopped (o nely
y
espoons
2 tabl ed fresh parsle
p
p
cho
pepper
d
n
a
t
l
a
S
2 lbs)
(
g
k
2
.
1
eeled and
processor. Wash the potato slices well, drain

and dry with a clean tea towel.
will melt the fat in the ActiFry for
2 Mum
2 minutes, then you can add the potato slices.
Cook for 35-40 minute or until the edges
are crisp. The exact time will depend on the
variety of potato.
using garlic, ask Mum to add this to the pan
3 If5 minutes
before the end of cooking. Season
and serve sprinkled with parsley, if desired.

[ Sodium: 0.45 g ]
Nutritious
Real Homemade
Chicken Nuggets
This recipe is a perfect

marriage of good quality
protein for strong muscles,
b a l a n c e d fa t t y a c i d s
(rapeseed oil and chicken)
to keep the cardiovascular
system running smoothly,
and complex carbohydrates
(flour, breadcrumbs) so
you feel full. Ideally, you
should serve this dish with
vegetables, crudites or a
salad.
the chicken rst with our, then dip in the

1 Coat
beaten egg and nally coat with the breadcrumbs.
cken
z) chi
b 10 o
l
1
(
ut into
c
,
s
750 g
e
p
o
l
a
c
es 20 to 30 g
small, t 1 oz) pieces
ou
(ab
peseed oaitlch)
a
r
3x1
(1 per b ed natural
ri
6 oz) d bs
(
g
5
17
breadcrum lain our
p
1 oz)
(
g
0
5
, beaten optional)
6 eggs
juiced (
,
s
n
o
m
e
l
2
pepper
d
n
a
t
l
a
S
Repeat these same steps a second time and ask

Mum to put the coated chicken pieces in the
refrigerator for 30 minutes.
will heat a spoon of rapeseed oil in the
2 Mum
ActiFry for 2-3 minutes. Cook in 3 batches.
Add a batch of chicken, placed at in the pan,
to cook for 15 to 20 minutes.
cooking batches until all the meat is
3 Continue
cooked. Drizzle with lemon juice, if desired.
Remember: If children are helping to coat

the chicken, remind them of the food safety
rules when handling raw poultry.
?
w
o
n
k
han dried bread that
t
u
e
o
r
y
o
d
m
i
D
g
n
are nothi
coat foods, to thicken sauce
Dried breadcrumbs re used to made au gratin.

has been crushed. T hey a op of dished
and to sprinkle on t
1/ flour
2 b
2/
beaten
at n
eggs
eggs
3 r a c m s
3/breadcrumbs
36 | 37
Did you knr,owwat?er, salt anidde yseuarsrto. unding a soft insi
Bread is made from flou , darker outs

T he crust in the harder
Cheese
C
e s
Flour
o r
de.

[ Sodium: 0.3 g ]
Nutritious
Yo u c a n c o o k t h e s e
delicious meatballs in the
ActiFry adding less fat.
Cheese and milk in this
recipe contribute to
meeting daily calcium
needs, which is particularly
important for children
to grow and have strong
bones.
Cheesy
Meatballs

Soak the bread in the milk. Ask Mum to
1 mix
the minced meat in a bowl with the
p steakd,
mince
fat ood processor
in a f
y sauce heddar
o
s
s
n
o
o
p
s
a
te
ture c ese
a
m
a
r
t
x
e
2 oz)
ard che
60 g ( ese or other h
che
hite bredad,
w
s
e
c
i
l
s
2
ve
crusts remoemi skimmed milk
s
2 oz)
(
l
m
50
en eggs ped fresh parsley
2 beat
ns chop ur
o
o
p
s
e
l
b
a
t
2
lain o
p
)
z
o
1
40 g (
apeseed oil epper
r
1
p
Salt and
rum
b 5 oz) nd
l
1
(
600 g
removed a
2
soy sauce, chopped parsley, eggs,

the soaked bread, salt and pepper.
Ask Mum to cut the cheese into 1 cm
cubes.
Help Mum make meatballs that each
2 weigh
about 30 g (1 oz). Add a piece of
cheese in the middle of each meatball.
Make sure you seal the meatballs well so
that the cheese does not drip out during
cooking.
Roll the meatballs in the our and chill in
3 the
fridge for 30 minutes, if possible.
Ask Mum to remove the paddle from
the pan for this recipe. Add the oil and
meatballs and cook for 15-20 minutes
turning halfway through cooking using
tongs.

[ Sodium: 0.35 g ]
Red Kidney Beans
with Tomato Sauce

Mum to heat the oil and cook the cook

1 Ask
the onions and garlic for 5 minutes or until it
s canned
red and drained
rinsed
chopped
,
s
n
o
i
n
o
d
2 re
mato
int) to
p
(
l
250 m passata
es garlic,
2 clov chopped
nely nal)
(optio egetable
v
7 oz)
(
l
m
0
20
stock
egetable oil epper
v
2
p
Salt and ranulated
poon g
1 teas
sugar
an
4 oz) c eans,
1
(
g
0
2x40
kidney b
is softened and translucent.

the red beans and add them to the
2 Drain
ActiFry along with the tomato passata, sugar
and the vegetable stock.
can season the dish, then cook for
3 Mum
15-20 minutes.
Optional: You can add diced cooked

meat such as chicken or pork ten minutes
before the end of the cooking.
Nutritious
Pulses such as red beans are
a very interesting source
of plant protein which,
although less complete
in terms of amino acids
than plant protein, is an
essential part of our diet.
This dish makes an ideal
dinner for kids.
th American plant.
u
o
S
d
n
?
a
w
Did you kint oof a Centrfarluit, the seed and the plant.
Beans are the fru" refers to the

T he word "bean
40 | 41
221 Cal

[ Sodium: 0.35 g ]
42 | 43
Nutritious
Chicken is low in fat and
provides good quality
proteins. This recipe is
complete with plant
protein from the peas and
bres from carrots.
Tomatoey
Chicken

Mum to put the chicken in ActiFry and
1 Ask
drizzle over the oil, then cook for 5 minutes.
nless,
i
k
s
)
b
l
(1
,
600 g oneless chicken strips
b
thick
m
c
1
n
i
t
cu
as, cooked
e
p
n
e
z
o
r
f
)
(7 oz
200 g
ots, slices
z) carr
o
9
(
3 mm
n
250 g
i
h
t
n
i
t
u
c
hopped
c
y
l
e
n
,
n
1 onio
passata
o
t
a
m
o
t
l
ulated
n
300 m
a
r
g
n
o
o
p
teas
sugar
ht olive oil
g
i
l
2
Add the onion and carrots and cook for

another 5 minutes.
the passata and cook for an additonal
2 Add
10 minutes. Add the cooked peas and cook
for another 5 mintues. Season with salt and
pepper. Serve.and pepper.
Suggestion: The carrots are served slightly

crunchy in this recipe to add texture.

[ Protein: 3.3 g
Fat: 4.3 g
Carbohydrates: 37 g ]
[ Sodium: 0.09 g ]
Nutritious
Sweet
Potato Wedges
Sweet potatoes are

between vegetables and
starches. They contain
complex carbohydrates
and are a good source of
bre and vitamins.

Mum to peel the potatoes and cut each
1 Ask
potato lengthways into eight wedges.
can place the wedges in a large bowl.
2 You
Add 1 ActiFry spoon of oil and mix until well
1 kg
2
2
otatoes
p
t
e
e
w
s
)
b
(2 l se medium size
(choo hape potatoes)
oval s
oil
sunower
plain our
coated. Add the our and mix well to coat

them evenly.
can add the potato wedges to the pan
3 You
and drizzle over 1 ActiFry spoon of oil.
Cook for 20-25 minutes or until the potato
wedges are cooked. Serve as a snack,
vegetable or with a selection of dips.
Suggestion: To make Cajun-spiced

wedges, add 1 tablespoon Cajun seasoning
mixed together with the oil.
44 | 45
341 Cal
46 | 47

[ Sodium: 0.4 g ]
Nutritious
Contrary to popular belief
not all cuts of pork are
fatty. With this recipe by
trimming the fat from the
pork, you can eat a dish
that is full of protein, with
little fat and a lot of avour.
Sweet
and
Sour
Pork Wraps
Mum to trim all the fat off the pork and

1 Ask
cut into 1 cm width strips, then in a large bowl
pork loin steaks

cornour
2 tablespoons
olive oil
1
inly sliced
th
,
ns
o
ni
o
d
re
ll
a
sm
2
tortillas or wraps
6 soft our
For the sauce:
rnour
4 teaspoons co
white wine vinegar
2 tablespoons
ssata
int) tomato pa
200 ml ( p
apple
t) unsweetened
in
p
(
l
m
0
15
juice
anulated sugar
1 tablespoon gr
tomato pure
1 tablespoon
ic puree (optional)
1 teaspoon garl
oz)
600 g (1lb 5
coat the pork strips with the 2 tablespoons

cornour. You can mix the 4 teaspoons
cornour and vinegar in a small bowl and
then stir in all the other sauce ingredients.
Mum to heat the oil in ActiFry for 2 minutes,
2 Ask
then add the onions and cook for 5 minutes.
Add the pork and cook for 5 minutes. Stir the
pork to separate the pieces. Add the sauce
mixture and cook for a further 10 minutes or
until the pork is cooked. Stop the ActiFry once
during cooking to stir the mixture with a wooden
spoon.
the pork evenly between the tortillas,
3 Divide
roll up and cut in half.
Tip: If the sauce is too thick, add some

more passata or water. You can also add
some cooked peas or sweetcorn ve minutes
before the end of the cooking time.

[ Sodium: 0.11 g ]
Nutritious
Banoffee Desserts
Thanks to the bananas,this

dessert is a delicious way
to provide your body with
vitamins and potassium.
You can crush the biscuits in a bag. Mum will

1 put
the crushed biscuits in the ActiFry with the
cubes of butter. Cook for 3-4 minutes or until
the butter has just melted. Place in a bowl
and mix well, set aside. Ask Mum to clean the
ActiFry pan.
the bananas and then ask Mum
2 toYoucutcanthepeelbanana
into 1 cm thick slices.
scuits
i
b
e
v
i
t
s
e
g
i
d
o cubes
t
150 g
n
i
t
u
c
,
r
e
utt
75 g b
nas
juice
e
5 bana
g
n
a
r
o
s
n
espoo
5 tabl
sugar
s
n
o
o
p
s
e
l
b
offee
t
2 ta
k
c
i
h
t
s
n
espoo
6 tabl or Duche de
sauce e
Lech
r
ll glasses o
6 sma ins
ramek
Put them in the ActiFry together with the

orange juice and sugar. Cook for 7-8 minutes.
In each glass you can place 2 tablespoons of
3 biscuit
crumbs in the base. Top with a layer
of bananas, reserving 6 slices for decoration,
and then pour over 1 tablespoon toffee sauce.
Sprinkle with the remaining biscuit mixture
and decorate with a slice of banana.
Serve warm or cold.
Tip: If served cold use within one hour as

the biscuit crumbs will start to soften.
48 | 49
is sayingdo?ctor away."
y keeps the
[ Protein: 1.2 g
Fat: 4.5 g
[ Sodium: 0 g ]
50 | 51
Nutritious
This dessert is a healthy,
delicious way to end a
meal and corresponds to
two portions of fruit. The
apples are particularly
interesting for their pectin
content: this fibre helps
you feel full.
Cinnamon Apples
Mum to peel the apples and cut each

1 Ask
apple into 8 wedges. Put them in the ActiFry
with the oil. Cook for 15-20 minutes.
eliciousd
D
n
e
d
l
o
6 G
hed an
apples, was
peeled
eat
o
t
y
d
a
e
r
)
(4 oazpricots, cut into
125 g
dried pieces
small
round
g
n
o
o
p
s
a
e
t
cinnamon r
aster suga il
c
1
nower o
u
s
2
the apricots and cook for 5 more minutes,

2 Add
or until the apples are tender.
the sugar and cinnamon together in a
3 Mix
bowl and sprinkle over the hot apples.
Tip: For older children you can leave the

apricots whole.
Teen
Years
A time of
complicity
and sharing

[ Protein: 5.4 g
Fat: 7.9 g
[ Sodium: 0.25 g ]
Nutritious
Chips with less fat but more
taste. That is a good way
to convince teens to adopt
ActiFry.
Curry Chips
the potatoes into chips 1 cm ( inch)
1 Cut
thick. Wash the cut chips well, drain and dry
carefully.
otatoes,
5 oz) p
b
l
3
(
1.5 kg
and washed
1
2
2
peeled
oil
vegetable
same oil
toasted se
powder
y
r
r
u
c
d
mil
the vegetable oil, sesame oil and curry

2 Mix
powder in a bowl.
the chips in the ActiFry pan and pour the
3 Put
oil and curry mixture evenly over them.
Cook for 45 minutes.
54 | 55
TEEN YEARS
313 Cal
255 Cal
[ Protein: 5 g
Fat: 2.6 g
[ Sodium: 0.02 g ]
56 | 57
Nutritious
Put an end to snacking!
These chips will stop
between-meal cravings
and are so tasty, you cant
resist them.
Tex-Mex Chips
otatoes,
z) p
3 lb 5 o ashed
(
g
k
1.5
ed and w
1
1
peel
oil
vegetable
ice mix
p
s
s
a
t
i
j
a
F
in most
(available kets)
supermar
the potatoes into 1 cm ( inch) thick

1 Cut
chips, wash well and dry carefully.
the Tex-Mex powder with the vegetable
2 Mix
oil in a small bowl. Put the chips in the ActiFry
pan and pour the spice mixture evenly over
them. Cook for 45 minutes.
TEEN YEARS

[ Protein: 7.5 g
Fat: 8.1 g
[ Sodium: 0.3 g ]
Potato Wedges
with Soured Cream
& Chive Dip
otatoes l
size ova
(cho
atoes)
Cut each potato, leaving the skins on,
shape pot
l
into
four or six even wedges depending on
i
o
e
light oliv
their size. Wash the potato wedges
3
ur
and dry on a clean tea towel.
plain flo
und
o
r
g
y
l
h
2
s
fre
Place the wedges in a large bowl.
Salt and per
p
e
Add the 2 ActiFry spoon of oil and mix until
black p
well coated. Add the our and mix well
:
ip
For the d
to coat them evenly.
t
a
uced f
d
e
r
)
t
n
i
( p
Place the potatoes in ActiFry. Drizzle over
150 ml oured cream
s
the
remaining 1 ActiFry spoon of oil.
at
f
w
o
l
)
t
Cook for 40 minutes or until the potato
( pin frais
wedges are cooked and golden brown.
150 ml
e
g
froma
d
e
h
s
u
Meanwhile mix all the dip ingredients
r
c
garlic,
s
e
v
o
together. To serve, season the cooked
l
c
2
,
s
n
o
i
potatoes.
n
o
ing
2 spr
d
e
p
op
finely ch
d
Suggestion: To make Cajun-spiced
ns snippe
o
o
p
s
e
l
b
a
potato
wedges, add 1 ActiFry spoonful
3 t
s
e
v
i
h
c
h
Cajun seasoning together with the our.
fres
ground
y
l
h
s
e
r
f
Salt and per
black pep
z) p
3 lb 5 o um
(
g
k
1.5
ose medi
1
2
3
Nutritious
Ke e p i n g s k i n s o n t h e
potatoes increases the bre
content. Remember that
potatoes are good source
of complex carbohydrates
in the diet and help stave
off that hungry feeling for
a snack between meals.
58 | 59
TEEN YEARS
358 Cal
216 Cal

[ Sodium: 0.7 g ]
Nutritious
Serve this protein-rich
and vegetable-lled sauce
with pasta or rice to have
a complete nutritionally
balanced meal that could
end with a dairy product or
a piece of fruit.
Bolognaise
Sauce
olive oil
, chopped
n
o
i
n
o
e
g
1 lar
ef
minced be % fat)
n
a
e
l
g
600
bly 5
(prefera
ine
t) red w
p
(
150 ml
passata
)
z
o
8
(1
k
500 ml
beef stoc
)
t
n
i
p
(
00 ml
3
the oil in the ActiFry for 1 minute.

1 Heat
Add the onion and cook for 5 minutes.
the meat and cook for another 5 minutes
2 Add
then break up the meat with a fork.
Add the wine and cook for another 5 minutes
to reduce the wine.
the passata and beef stock.
3 Add
Cook for another 25-30 minutes.
Add a little extra hot stock, if necessary.
Serve with pasta.
Suggestion: You can add some cooked

diced carrot to bolognaise sauce, if desired.
60 | 61
TEEN YEARS

[ Protein: 32.3 g
Fat: 8.4 g
[ Sodium: 0.6 g ]
Nutritious
Contrary to popular belief,
pork is not that fatty if you
choose the lean cuts, and
it has balanced fatty acids.
Chinese Pork
Serves 6-8 Preparation 15 min Cooking 25 min
the pork strips in a mixture of oyster
1 Marinate
sauce, soya sauce, sugar and oil for 1 hour in the
refrigerator.
fillet
k
r
o
p
)
s
b
(2 l
ut into
c
,
n
i
o
900 g
l
k
or por cm strips
7
1 cm x
ce
oyster sau
4
a sauce
light soy
3
d sugar
granulate
1
oil
sunflower
1
the pork and the marinade in the ActiFry.

2 Put
Cook for 20-25 minutes.
Tip: Serve on a bed of boiled white rice and

stir fry vegetables cooked in a wok or stir fry
pan.
TEEN YEARS
62 | 63
286 Cal
Nutritious
S e r ve d w i t h r i c e t h i s
recipe has animal proteinrich from the beef and
vegetable protein found
in the kidney beans. The
tomatoes are a source of
fibre and the antioxidant
lycopene.
[Protein: 28.1 g - Fat: 8.8 g - Carbohydrates: 24.3 g ]

[ Sodium: 0.22 g ]
64 | 65
Chilli con Carne

the oil in the ActiFry for 2 minutes.
1 Heat
Add the onion and cook for 5 minutes.
oil
vegetable
1
chopped
,
n
o
i
n
o
e
1 larg
minced
z) lean
o
2
b
l
(1
y 5% fat)
l
b
a
r
e
600 g
f
e
r
e
beef (p
mato pure
o
t
n
o
o
p
s
e
2 tabl
ld chilli
i
m
s
n
o
o
p
teas
1-2
powder
nd
poon grou
1 teas
coriander
beef
pts) hot
1
(
700 ml tock
About
s
d
an choppe
c
)
z
o
4
1
(
400 g
tomatoes
y
red kidne ed
n
a
c
)
z
o
in
(14
ed and dra
400 g
s
n
i
r
,
s
n
a
be
Add the minced beef and cook for another

10 minutes or until the meat is coloured all
over. Halfway through cooking stop and break
up the meat with a fork.
the tomato puree, chilli powder and
2 Mix
coriander with 550 ml (1 pint) of the beef
stock. Add the stock mixture and canned
tomatoes. Cook for 25 minutes.
During cooking stir, stop two or three times
and stir with a wooden spoon.
the canned beans and the remaining
3 Add
150 ml ( pint) hot stock and cook for
a further 5 minutes, stirring once during
cooking. Add a little extra hot stock,
if necessary. Serve with boiled white rice.
Suggestion: For a hotter chilli taste

substitute hot chilli powder for mild chilli
powder.
TEEN YEARS

[ Sodium: 0.5 g ]
Chicken Korma
oil
vegetable
d
1
n, choppe
o
i
n
o
e
g
r
1 la
t apple,
r
e
s
s
e
d
m
u
1 medi and chopped
peeled
s
ss skinles,
e
l
e
n
o
b
500 g
reasts
chicken b 2 cm pieces
cut into
ld curry
i
m
s
n
o
o
p
4 teas
powder
ato puree
m
o
t
n
o
o
p
es
1 tabl
chicken
t
o
h
)
t
n
i
( p
425 ml tock
s
nas
z) sulta
o
1
(
25 g
natural
)
e
z
i
s
g
(150 oghurt
1 pot
low fat y
ground
y
l
h
s
e
r
f
Salt and per
black pep
iander,
r
o
c
h
s
e
r
F
chopped
the oil in ActiFry for 2 minutes, add the

1 Heat
onion and apple and cook for 5 minutes.
Add the chicken and cook for a further
10 minutes.
the curry powder and tomato puree with
2 Mix
the chicken stock. Add the stock mixture and
sultanas. Cook for 10-15 minutes.
the yoghurt, stir well with a wooden
3 Add
spoon and heat for 5 minutes. Serve with
basmati rice, chapattis or Naan bread and
sprinkle over the chopped coriander.
Nutritious
Using low fat yoghurt in this
recipe helps to reduce the
fat content. The chicken is
low in fat and provides good
quality protein.
TEEN YEARS
66 | 67
302 Cal
[ Protein: 30.6g Fat: 16.5 g Carbohydrates: 6.3 g ]

[ Sodium: 0.3 g ]
Nutritious
Chicken is a lean meat
that contains good quality
protein along with vitamin
B12, which helps fight
anaemia. These balls are
ideal for the entire family:
kids love the shape, and so
do teens.
Tasty Chicken
Bites
hicken
5 oz) c
b
l
1
(
600 g
fillets
emi oz) s
3
(
100 ml kimmed milk
s
ad
white bre
s
e
c
i
l
s
4
moved
crusts re
parmesan
d
e
t
a
r
g
2 oz)
60 g ( se
chee
hopped
c
s
n
o
o
p
s
e
2 tabl
sely
fresh par
yolks
2 egg
olive oil
1
3x
pepper
Salt and
the bread slice in the milk and then mix

1 Soak
it with minced chicken in a bowl.
the eggs, parmesan, parsley and
2 Add
seasoning. Make balls, each weighing about
25 to 30 g (about 1 oz).
a spoonful of oil in the ActiFry pan and
3 Heat
cook the balls in two batches in a single layer
for 8-10 minutes. Season.
Suggestion: To make Curried Chicken

Bites add 3 tablespoons medium curry
powder to the mixture in step two.
TEEN YEARS

[ Sodium: 0.1 g ]
Turkey Breast
with Three Peppers
y breast,
urke
2 lbs) t
(
g
0
90
trips
cut into s cm)
(1 cm by 3
d,
ers (2 relow),
p
p
e
p
6
, 2 yel
2 green
deseeded
ns, sliced
2 onio
es garlic, d
4 Clov
ppe
Finely cho
olive oil
3
t
white por
l
m
0
5
1
egar
cider vin
1
ater
oz) w
3
(
100 ml
pepper
Salt and
the peppers into 2 cm ( inch) diamonds.

1 Cut
Put them in the ActiFry pan with the onions
and oil. Cook for 15 minutes.
2 Add garlic and cook 5 minutes. Season.

the turkey strips, port, water, cider
3 Add
vinegar and cook for about 15 minutes.
Nutritious
Turkey is a kind of poultry
that has a large amount
of quality protein, with the
advantage of having little
fat, and the fatty acids it
contains are primarily
monounsaturated and
polyunsaturated, which
contribute to a healthy
cardiovascular system.
Peppers contain a lot
of vitamins, particularly
vitamin C.
70 | 71
TEEN YEARS
365 Cal
217 Cal
[ Protein: 26.9 g
Fat: 11.4 g
TEEN YEARS

[ Sodium: 0.25 g ]
Nutritious
Chicken drumsticks
without the skin provide
good quality protein with
little fat. They work well for
lunch with friends.
Spicy Chicken
Drumsticks
the chicken drumsticks with vinegar,
1 Season
salt and Tabasco . Marinate overnight.
the oil in the ActiFry and add the
2 Heat
drumsticks with the marinade.
less
lb) skin cks
1
(
800 g
rumsti
chicken d
gar
wine vine
2
Tabasco
olive oil
3
Salt
Cook for 25-30 minutes.
More avours:
You can make this same recipe using
Dijon mustard instead of vinegar and
Tabasco.
Try replacing the vinegar and
Tabasco with cumin and sesame oil.
Try adding sesame seeds 5 minutes
before the cooking is nished.

[ Protein: 27.1 g - Fat: 11.4 g - Carbohydrates: 1.7 g ]
[ Sodium: 0.25 g ]
Nutritious
Chicken
Drumsticks
with Garlic
Choosing skinless chicken

and cooking it in the ActiFry
gives a recipe that is both
low in fat and rich in good
quality protein that is good
for your muscles. Using garlic
adds a little extra touch: it
helps digestion, which you
can improve even more
by serving this dish with a
mixed vegetables and whole
grains such as couscous.
kinless
s
1 lb)
s
(
g
0
0
8
drumstick
chicken
es garlic,ed
4 clov
pp
Finely cho
oil
vegetable
3
pepper
d
n
a
t
l
a
S
the chicken drumsticks in the ActiFry with

1 Put
the vegetable oil and cook for 25 minutes.
the chopped garlic and cook for another
2 Add
5 minutes. Season with salt and pepper.
Sprinkle with chopped fresh parsley, if desired.
Tip: Use a boning knife or kitchen scissors

to remove the skin from the chicken
drumsticks.
74 | 75
TEEN YEARS
223 Cal
456 Cal
Nutritious
Thanks to the vegetarian
sausages, this variety of
cassoulet is less fat than the
traditional one. Why not try
this revisited typical meal
from the South of France?

[ Sodium: 1.2 g ]
Sausage and
Bean Cassoulet
oil
vegetable
s
2
TM sausage
n
r
o
u
Q
12
l onions,
2 smal sliced
thinly
s haricot sed
n
a
c
)
z
o
(14
nd rin
2x410 g eans, drained a
b
chopped
s
n
a
c
)
z
(14 o
2x410 g omatoes
t
ce
apple jui
)
t
n
i
p
(
d
150 ml
granulate
n
o
o
p
s
e
l
1 tab
sugar
ed herbs
dried mix
1
re
tomato pu
y ground
l
h
1
s
e
r
f
d
Salt an per
black pep
nflour
r
o
c
s
n
o
o
p
5 teas
arsley,
p
h
s
e
r
f
Chopped h (optional)
to garnis
the oil in ActiFry for 2 minutes.

1 Heat
Add the sausages and cook for 10 minutes.
Add the sliced onion and cook for a further
5 minutes.
a bowl mix the haricot beans, chopped
2 Intomatoes,
apple juice, sugar, herbs, tomato
pure and seasoning together. Add this
mixture to the pan and cook for a further
10 minutes.
bowl, blend the cornour with a
3 Inlittlea small
cold water, then stir into the pan with
a wooden spoon. Cook for 5 minutes or until
the sauce has thickened. Serve sprinkled with
chopped fresh parsley, if desired.
Suggestion: The QuornTM sausages can

be replaced with pork sausages, if desired,
and the quantity of oil reduced to 1 ActiFry
spoon.
TEEN YEARS

[ Sodium: 0.1 g ]
Nutritious
ActiFried
Scrambled
Tortilla
Eggs have very interesting

nutritional properties:
they contain very good
quality protein needed
for healthy muscles, along
with vitamin A and E, and
antioxidant zinc, not to
mention vitamin D to fix
calcium to the bones.
Potatoes provide excellent
complex carbohydrates to
make you feel full.
s
d potatoeoz),
r
a
w
d
E
g
n
lb 2
4 Ki
00 g/1
5
t
u
o
b
a
(
ashed and
peeled, w d
well drie
tered and
r
a
u
q
,
n
o
i
1 on
sliced
n
well beate
,
s
g
g
e
8
olive oil
1
pepper
Salt and
ked ham,
o
o
c
)
z
o
(5
cm pieces
150 g
1
o
t
n
i
cut
)
(optional
the potatoes into 1.5 cm cubes.

1 Cut
Put them in the ActiFry. Pour in the oil and
cook for 20 minutes.
2 Add the onion and cook for 10 more minutes.

the beaten eggs and cook for 4 minutes.
3 Add
Season. 1 minute before the end of the
cooking time add the diced ham.
Serve the scrambled tortilla on a plate
garnished with sliced green pepper and
chopped parsley, if desired.
78 | 79
TEEN YEARS
216 Cal
426 Cal

[ Sodium: 0.4 g ]
80 | 81
Nutritious
With ActiFry, it is easy to
make perfectly balanced
fried rice. This recipe contains
both good quality proteins
and complex carbohydrates.
Do not hesitate to serve it
with a green salad seasoned
with walnut oil.
Fried Rice
with Prawns
,
d sausages
e
i
r
d
e
s
e
3 Chin
tional)
diced (op
s,
ng prawn
i
K
d
e
k
o
o
24 c
shelled
ked peas
o
o
c
g
5
7
ked rice
o
o
c
)
s
b
l
2
1 kg (
, beaten
3 eggs
, chopped
s
n
o
i
n
o
2
oil
groundnut
1
water
2
pepper
d
n
a
t
l
a
S
the onions and oil in the ActiFry and

1 Put
cook until soft for 5 minutes.
the diced sausage and cook for
2 Add
5 minutes. Add the peas, eggs and prawns.
Continue cooking for 5 minutes. Break up egg
into small pieces with a wooden spoon.
the cooked rice. Pour in 2 ActiFry spoons
3 Add
cold water and cook for 10 to 15 additional
minutes. Adjust the seasoning and serve.
Suggestion: You can use 500 g thawed,

frozen Jumbo King Prawns, if preferred.
TEEN YEARS

[ Sodium: 0.04 g ]
Crispy Banana and

Chocolate Packets
with chocolate dipping sauce

too ripe
t
o
n
,
s
a
n
a
e
4 ban
k chocolat
l
i
m
)
z
o
1
30 g (
chips
pastry e
k
c
i
r
b
s
t
d
9 shee
"feuilles
d
e
l
l
a
c
o
s
(al
brick")
, beaten
2 eggs
e sauce:
t
a
l
o
c
o
h
c
Dipping
skimmed
)
z
o
(3
100 ml
milk
od quality
o
g
)
z
o
1
50 g ( n chocolate
plai
solids)
a
o
c
o
c
%
0
(5
quality
d
o
o
g
)
z
1 o
50 g (
olate
milk choc oa solids)
(30% coc
the bananas into slices 1 cm ( inch) thick.

1 Cut
Cut the circular brick pastry sheets in four.
about 5 chocolate chips in the centre of each
2 Put
piece of brick pastry and top with a banana slice.
Brush the edges with beaten egg to seal and
fold the edges over to form a neat square shape
packet. For this recipe only, remove the paddle.
Cook in two batches. Put 12 packets in the ActiFry,
sealed side down, and cook for 8-10 minutes.
heat the milk. Remove from the heat
3 Meanwhile,
and add the chocolate a piece at time, whisking
after each addition. Whisk until smooth.
Serve warm or cold acccompanied by warm
dipping sauce in individual glasses.
Tip: Filo pastry can be subsituted for brick

pasty, if desired. Cut each sheet into 24 squares
11 cm x 11 cm. There is no need to seal with
beaten egg.
Nutritious
B r i c k p a s t r y c o n ta i n s
very little fat and is an
excellent ingredient to
use to make light, flaky
desserts. Chocolate chips
contain a good quantity
of flavonoids, which are
antioxidants.
Tip: You can use a small blob of chocolate

spread instead of chocolate chips.
82 | 83
TEEN YEARS
278 Cal
226 Cal

[ Sodium: 0 g ]
Nutritious
This apple and hazelnut
dessert is a good source of
complex carbohydrates and
essential fatty acids.
Apples,
Hazelnuts
and Popcorn
the apples and cut into wedges to
1 Peel
remove the seeds and then cut into 1 cm
apples
s
u
o
i
c
i
l
e
en D
r
6 Gold
ked butte
o
o
c
)
z
o
1
30 g ( weet popcorn
e)
or s
coated typ
e
e
f
f
o
t
(not
le,
oz) who s
1
(
45 g
zelnut
shelled ha
(sold as
l
e
m
a
r
a
c
liquid Caramel)
3
Nappage l sauce
or carame
( inch) cubes.
the apples in the ActiFry and pour
2 Put
the caramel over them evenly. Cook for
20 minutes.
the hazelnuts and the popcorn,
3 Add
then cook for another 5 minutes.
84 | 85
TEEN YEARS
Family
Reunion
Sharing and
enjoyment...

[ Sodium: 0.3 g ]
Nutritious
Less fat, but more colour
and flavour. Thats proof
that a balanced diet can
taste good!
Paprika
Chips
Cut the potatoes into chips 1 cm ( inch)
1 thick.
Wash the cut chips well, drain and dry
carefully.
caref
tatoes,
o
p
)
z
o
(3 lbs 5
ashed
1.5 kg peeled and w
il
table o
e
g
e
v
y
qualit
1
t oil
hazelnu
2
paprika
2
Mix
M x tthe vegetable oil, hazelnut oil and paprika
2 together
in a bowl.
toget
Put tthe chips in the ActiFry pan and pour this
3 mixture
mixtu evenly over them. Cook for about
45 minutes.
m
256 Cal
FA M I LY R E U N I O N
88 | 89
Nutritious
This recipe is a perfect
marriage of animal
protein, found in the beef,
and plant protein, found
the red beans. Protein is
essential for our muscles
to function properly. This
dish also provides you with
fibre for good digestion
and lycopene, which is
an antioxidant found in
tomatoes.
[Protein: 31.9 g - Fat: 12.2 g - Carbohydrates: 26 g ]

[ Sodium: 0.8 g ]
90 | 91
Beef with Beans

p
lean rum
)
b
l
1
(
750 g steak
olive oil
, sliced
1
e onion
g
r
la
1
pped
oz) cho oes
5
b
l
1
(
t
600 g canned toma ize
s
g
00
(1 x 4
cans)
ck
beef sto
)
t
n
i
p
(
150 ml
lespoon
tabsh chopped
fre
leaves
thyme
ns red
4 oz) ca ans,
1
(
g
e
2 x 400
kidney b and drained
washed
to
n toma
o
o
p
s
le
1 tab ee
pur
gar
poon su
s
a
e
t
r
1
ornou
c
s
n
o
o
p
5 teas
er
d pepp
n
a
lt
a
S
the fat from the meat and cut into thin

1 Trim
strips 6 mm by 1 mm. Add the oil and onions
to the ActiFry pan and cook for 5 minutes.
Add the meat and continue cooking for
5 minutes.
the tomatoes and their juice, tomato
2 Add
puree, stock, thyme, tomato puree, sugar
and beans. Stir well with a spoon. Cook for
15 minutes.
the cornour with a little water in a
3 Blend
small bowl. Stir into the pan and cook for
5-10 minutes or until the sauce thickens.
Season with black pepper.
Tip: Serve with tortillas or nachos.

[ Protein: 27.1 g
Fat: 8 g
[ Sodium: 0.3 g ]
Nutritious
Lamb
with
Cherry Tomatoes
b,
g of lam
le
)
z
o
(1 lb 10
cubes
750 g diced in 2 cm
ta
t) passa
p
(
e
300 ml
red win
)
t
p
(
ly
150 ml
rlic, ne al)
a
g
s
e
v
2 clo ped (option
chop
,
e onion
1 larg chopped
nely
olive oil
ato
1
on tom
o
p
s
le
b
1 ta e
pure
ugar
spoon s
a
e
t
ry
ed cher 00 g)
n
e
ip
r
e
2
18 vin atoes (about
tom
Although lamb is a fatty

meat, it contains the fatty
acid omega-9, which
contributes to balancing
out lipid intake, and also
has iron, zinc, phosphorous
and B vitamins. For this
recipe we recommend
using a lean cut, with the
fat removed.
the meat into cubes. Heat the oil for

1 2Cutminutes
in ActiFry. Add the garlic and onion
and cook for 5 minutes.
Add the lamb and cook for 10 minutes.
2 Add
the red wine and cook for 5 minutes.
Add the passata, tomato pure, sugar,
3 cherry
tomatoes and stir well.
Cook for another 7 minutes.
Suggestion: Add 250 g (9 oz) cooked

peeled baby new potatoes together with
the passata. For a spicy version, add 2
teaspoons chilli powder with the red wine.
92 | 93
Suggestion: If you choose stir fry vegetables without onion,

add 4 thinly sliced spring onions in step two.
[ Protein: 18 g - Fat: 8.6 g - Carbohydrates: 25.1 g ]

[ Sodium: 0.4 g ]
94 | 95
Nutritious
Beef is a good source of
iron and vitamin B12 which
ghts anaemia. To balance
this meal you can eat a
piece of cheese or a fruit as
a dessert.
Beef and
Vegetables
Stir Fry with Noodles
the fat off the beef and cut into thin strips
1 Trim
6 mm thick. Add 1 ActiFry spoonful oil and heat
,
p steak
m
u
r
)
z
k
(14 o
400 g cut 1.5 cm thic
oil
esame
s
d
e
t
s
toa
ir fry
2
5 oz) st
b
l
1
(
600 g vegetables
i-sin
oons ho
p
s
le
b
a
6 t
,
sauce
noodles
g
g
e
e
n
(9 oz)
250 g cooked
for 2 minutes in ActiFry. Cook beef for

5 minutes or until still pink in the centre (it will
nish cooking in step 3). If the meat clumps
together, half way through cooking break apart
with a fork. Remove beef to a plate; set aside
and keep warm.
the stir fry vegetables and drizzle over
2 Add
1 ActiFry spoonful oil. Cook for 5 minutes
or until vegetables are just cooked but still
crunchy.
a bowl mix together the hoi-sin sauce and
3 In2 tablespoons
of water; add to vegetables
together with the beef. Stir well with a wooden
spoon. Cook for 3-4 minutes or until hot.
Serve with cooked ne egg noodles.

[ Sodium: 0.1 g ]
Thai-Style
Pork Satay
llet
rloin or
e
d
n
e
t
pork
500 g
er oil
sunow
to
1
ot, cut inthickness
r
r
a
c
1
tick
matchs
strips
sliced
, thinly
r
e
p
p
e
p
1 red
s,
g onion
6 sprin sliced
il
thinly
ower o
n
u
s
s
n
poo
rry
2 teas
i red cu
a
h
T
n
spoo
tea te
pas
ch)
20 g ea ay
1
(
s
e
h
c
t
2 pou ted peanut sa
s
a
o
r
sauce
stir-fry
uts
ed pean
t
s
a
o
r
y
r
50 g doptional)
(

the pork into thin strips 6 mm thick and
1 Cut
1 cm in width. Heat the oil in ActiFry for
2 minutes. Cook pork for 5 minutes. If meat
clumps together, break apart with a fork.
carrots, red pepper and spring onions.
2 Add
Mix 2 teaspoons oil and curry paste together
and add to pan. Cook for 8 minutes.
stir-fry sauce and peanuts. Cook for
3 Add
5-10 minutes until sauce and pork are hot.
Serve with boiled or steamed white rice.
Note: Omit the peanuts if serving the dish

to young children as they could choke on
them. You can use a julienne peeler to cut
the carrot into strips.
Nutritious
This recipe is ideal served
with boiled or steamed
white rice. It combines
vegetables to add vitamins,
minerals and bres. Using
pork let or pork tenderloin
and a small amount of oil
make it a balanced dish.
96 | 97

[ Sodium: 0.8 g ]
98 | 99
Nutritious
This recipe combines the
good quality protein found
in the veal, which is good for
the muscles, and essential
fatty acids for a healthy
Pork
Saut
with Green Olives
rk llet,
o
p
)
z
o
)
(1 lb 12
( inch
800 g cut into 1 cm h) strips
(1 inc
by 3 cm
r
ornou
c
s
n
o
o
p
4 teas
d
choppe
,
s
n
io
n
2 o
olive oil
ck
eat sto
4
m
)
t
n
i
( p
y,
300 ml
l parsle
u
f
d
n
a
1 h
hopped
nely c
ted
ves, pit
li
o
n
e
e
30 gr
resh
poons f emary
s
a
e
t
2
d ros
choppe
leaves
d wine
oz) re
2
(
er
75 ml
d pepp
n
a
lt
a
S
the onions in the ActiFry with the oil and

1 Put
cook for 5 minutes.
coo
pork and cook for 5 minutes. Add the
2 Add
stock, red wine, chopped rosemary and olives
sto
the cornour with a little water in a small
3 Mix
bowl. Stir into the pan with a wooden spoon.
bow
Cook for 5-7 minutes or until thickened.
Coo
Serve sprinkled with chopped parsley.
Ser
Tip: Serve with fresh pasta.

[ Protein: 31 g Fat: 11.3 g Carbohydrates: 16.1 g ]
[ Sodium: 0.5 g ]
Nutritious
Poultry has good fat,
because it is mainly
monounsaturated and
polyunsaturated, which
contributes to the
In addition, pineapple
contains a number of
minerals and vitamins.
Chicken
with Pineapple
ken
less chic
e
n
o
b
)
(2 lbs
thin
900 g breast cut into 3 cm)
cm by
strips (1
ural
can nat s
)
z
o
5
(1
ce
425 g pineapple pie ice)
u
j
the
(reserve
ce
soy sau
e
3
ple juic
pineap
oon
tablesp
3
1
+
r
u
corno
1.5
ginger
ground
der
1
rry pow
u
c
d
il
m
1
le oil
vegetab
er
3
oz) wat
3
1
(
er
375 ml
d pepp
n
a
lt
a
S
a bowl, mix the chicken strips with the

1 Incorn
our, salt and pepper to coat them.
Put them in the ActiFry pan and pour in the
vegetable oil. Cook for 8 minutes.
the ActiFry, add the ground ginger, curry
2 Stop
powder and pineapple and mix. Marinate for
5 minutes. Add the soy sauce and water.
Mix 1 tablespoon of cornour with the
pineapple juice and add to the ActiFry.
3 Cook for another 10 minutes.

Tip: Serve with basmati rice or wild rice.
100 | 101

[ Sodium: 0.2 g ]
102 | 103
Nutritious
This is a good way to
rediscover mushrooms, a
remarkable vegetable that
is a good source of protein,
vitamins and minerals with
a woody taste all its own.
Mushroom
Tarragon
Chicken
s
, skinles
s
s
le
e
n
3 bo en breasts,
ubes
chick
.5 cm c
2
o
t
in
cut
ton
oz) but s, sliced
6
(
g
om
175
mushro
ts,
) shallo
z
o
2
75 g ( liced thinly
s
ry
oz) d
3
(
l
100 m white wine
eam
w-fat cr
lo
)
z
o
(7
che
200 ml or crme fra
er oil
sunflow
on,
2
s tarrag ed
ig
r
p
s
2
emov
stems r d
choppe
er
d pepp
Salt an
the oil in ActiFry for 2 minutes.

1 Heat
Add the seasoned chicken pieces and
cook for 4 minutes. Add the shallots and
mushrooms. Continue cooking for 5 minutes.
the white wine and cook for 7 minutes.
2 Add
Then add the cream or crme frache;
cook for 4 min, mix well with a wooden
spoon, then cook a further 3 minutes.
Serve with boiled white rice.

[ Protein: 19.3 g
Fat: 3.6 g
Carbohydrates: 15.2 g
Sodium: 0.8 g ]
Marinire
Mussels
with Cherry Tomatoes and Basil
Wash the mussels and the cherry tomatoes.
1 Place
mussels in a large bowl of cold water;
sels
sh mus
e
r
f
)
b
l
(4
ripened
e
in
1.8 kg
v
)
z
o
(1 lb 5
es
600 g cherry tomato
d
choppe
ly
e
n
,
n
ite
1 onio
) dry wh
z
o
0
(1
300 ml wine
rlic
hole ga
w
s
e
v
3 clo
h basil,
s
e
r
f
h
c
1 bun sliced
nely
er
d pepp
Salt an
pull away
aw the black hairy beard. Discard any
broken or open shells. You will cook the mussels
in three
thre batches.
Cook tthe onions, cherry tomatoes, garlic and
2 white
wine together in the ActiFry for 8 minutes.
Add the
th mussels, salt and pepper and cook
another
anoth 7-9 minutes.
Remov
em ve the rst batch of mussels and some of
3 the
tomatoes.
Discard any unopened mussels.
to
Sprinkle
Sprink with basil. Eat them while you get
another
anoth batch cooking.
Tip: This recipe is more suitable for families

with teens.
Nutritious
Mussels are an excellent
source of protein and
contain omega-3 fatty
acids, which protect the
In addition, they are a
goldmine of essential
nutrients such as
phosphorus, iron, zinc,
selenium, copper, and
vitamins B1, B2, B12,
B3, and B9. Tomatoes
contain lycopene, a red
pigment with antioxidant
properties. Serve this dish
with a small portion of
rice and a dash of olive oil,
and it will be perfectly well
balanced.
104 | 105
[Protein: 2.9 g
Fat: 6.4 g
Carbohydrates: 9.6 g]
[Sodium: 0.01 g]
106 | 107
Nutritious
This recipe goes ideally
with roast meat and fish.
It is full of vegetables (2 of
the 5 recommended daily
portions) and vitamins and
minerals. To these qualities,
you can add a good supply
of antioxidants found in
the olive oil.
Mediterranean
Vegetable
Stir Fry
rgettes
2 cou
rooms
z) mush
o
7
(
200 g
ergine
1 aub
pepper
1 red
er
en pepp
e
r
g
ite wine
h
w
y
r
d
)
(5 oz
150 ml
arlic
cloves g
3
prigs
A few s y
le
of pars
olive oil
er
3
d pepp
n
a
lt
a
S
the courgettes and aubergine into cubes.

1 Cut
Slice the mushrooms. Cut the peppers into
thin strips.
the aubergine, courgette, peppers and
2 Put
mushrooms in the ActiFry. Pour in the oil and
the garlic and the parsley. Add the
3 Crush
white wine. Season and continue cooking for
another 10-15 minutes or until tender but still
crisp.

[Protein: 22.3 g Fat: 16.8 g Carbohydrates : 63.2 g]
[Sodium: 1.9 g]
Sun-Dried
Tomato and Spring Onion Risotto
orio
oz) arb
0
1
(
300 g risotto rice
ter
oz) but
1
(
nno
40 g
armiga an),
P
)
z
o
es
(3
100 g Regiano (parm
le
grated
egetab
v
t
o
h
)
l (2 pts
ock
1200 m or chicken st
es in
tomato ed
d
ie
r
d
ic
18 sun drained and d ed
rain
oil,
100 g d
(about
weight)
s,
g onion
8 sprin sliced
d
thinly
ly groun
h
s
e
r
f
d
Salt an pper
e
black p
Heat the butter for 3 minutes in the ActiFry,

1 then
add the rice and cook for 2 minutes.
2 Add tthe stock and cook for 35-40 minutes.
Just b
before serving, add the parmesan,
3 tomatoes
and spring onions, then season with
toma
salt and
a pepper.
Nutritious
Rice provides slowly
absorbed complex
carbohydrates that
progressively give off their
energy so that you do
not feel hungry and crave
food between meals. The
parmesan in the recipe
helps to meet your calcium
needs to have strong
bones. Special risotto rice
contains plant proteins,
which along with those
from the parmesan, make
this an ideal dish to serve
at dinner.
108 | 109
[ Protein: 42 g Fat: 13.7 g Carbohydrates: 11.5 g ]

[ Sodium: 0.3 g ]
110 | 111
Nutritious
King prawns have very
few calories and contain
primarily good quality
protein essential to strong
muscles, along with
B vitamins.
Provencal-style
King Prawns
,
prawns
g
in
k
d
cooke
36 un lled
she
d
ns, slice
2 onio
c,
es garli
3 clov chopped
nely
pped
ons cho
o
p
s
le
b
1 ta sh parsley
fre
olive oil
into
4
ons, cut
2 lem ges
wed
er
d pepp
Salt an
the prawns for 15 minutes with the

1 Marinate
garlic, onion, parsley and oil. Season with salt
and pepper.
the prawns and the marinade in the
2 Put
ActiFry for 15 minutes. You can eat the
prawns when they turn a deep orange colour.
3 Serve with lemon wedges.

Tip: Shell on prawns can be substituted
if desired. Marinate and then cook for
10-15 minutes depending on size. It could
be useful to put small bowls of warm water
with lemon on the table for each person,
so they can rinse their ngers.

[Protein: 11.6 g
Fat: 11.8 g
Carbohydrates: 24 g]
[Sodium: 0.3 g]
Spanish-style
ActiFried Tofu
m,
2 oz) r
b
l
1
(
500 g plain tofu
s,
pepper
n
e
e
r
g
e
2 larg d
e
ic
d
ed
) chopp ded
z
o
2
(1
ee
375 g tomatoes, des
ed
and dic
ked
oz) coo
0
1
(
300 g basmati rice
rizo,
oz) cho slices
1
(
50 g ut into thin
c
artered
and qu
lives,
black o
)
z
o
1
50 g ( tones removed
s
pure
tomato
,
1
e onion
1 larg chopped
nely
er
d pepp
Salt an
olive oil
2
Put the oil, onions and peppers in the ActiFry

1 and
Add the tomato pure, chopped chorizo,
2 tomatoes
and olives. Cook for another
15 minutes.
Drain the tofu, cut into 1 cm ( inch) cubes
3 and
add to the ActiFry. Cook 5 minutes.
Add the rice and cook for 5 more minutes.
4 Season
to taste.
Tip: Cook 100 g raw basmati rice to make

about 300 g cooked rice.
Nutritious
Unlike other plant protein,
the soya protein found
in tofu is excellent for
the body, because it
contains all the amino
acids you need. You will
get everything you need
in this perfectly balanced
palla. The peppers and
tomato contain vitamin C,
avonoids and carotenoids,
which are antioxidants. And
the basmati rice contains
that increase your feeling
of fullness so you can make
it to the following meal
without craving snacks.
112 | 113

[ Sodium: 0.14 g ]
114 | 115
Nutritious
T h e p o ta t o e s i n t h i s
recipe contribute complex
carbohydrates to your diet.
These are your bodys
main source of fuel and
keep you from craving
snacks between meals.
Saut
Potatoes
with Mushrooms
Cu
ut the potatoes into 2 cm ( inch) size
1 pieces.
Wash the potato pieces thoroughly
pi
rd
g Edwa and
in
K
)
b
l
(2
led
900 g potatoes, pee
washed
s,
shroom
u
m
)
z
(9 o
ers
250 g cut into quart
er oil
sunow
ground
ly
h
s
e
2
r
f
d
Salt an pper
e
p
k
blac
under
cold running water. Drain the potatoes
un
and
an dry them very well with a clean tea towel.
Pu
ut the potatoes in the ActiFry and drizzle
2 over
ov 1 ActiFry spoon of oil. Cook for
25 minutes or until the potatoes are nearly
cooked.
co
the mushrooms and cook for another
3 7Adddminutes.
Season with salt and pepper.

[ Sodium: 0.4 g ]
Mixed
Mushrooms
with Garlic Crostini
slices,
12 baguette (58 inch
cut 1.5 cm
thick)
d
z) garlic infuse
50 ml (2 o
olive oil
ed
2 onions, slic
s,
2 garlic clove
d
e
ic
sl
thinly
olive oil
2
oz) mixed
650 g (1 lb 7 oms (cup,
mushro
brown,
shitake, oyster, pieces
to
crimini), cut in
z) white wine
50 ml (2 o
yellow
2 teaspoons ds
mustard see
chopped
2 teaspoons leaves
fresh thyme
ly ground
Salt and fresh
black pepper
chopped
1 tablespoon
fresh parsley
Nutritious
A good way to rediscover
mushrooms, a vegetable
unique for its proteins
v i t a m i n a n d m i n e ra l
content not to mention its
original woody notes.

brush the bread slices with garlic
1 Generously
infused olive oil on one side only. Remove the
paddle from the ActiFry pan and add the bread
slices oiled side up. Cook for 8-10 minutes or until
browned and crisp on top. Set aside.
the paddle in the ActiFry pan. Add the onions
2 Fit
and garlic, then evenly pour over the oil. Cook for
5 minutes. Add the mushrooms and cook for
10 minutes.
the wine, mustard seeds, thyme, salt and
3 Add
pepper. Cook for 5-8 minutes. Serve hot sprinkled
with chopped parsley and accompanied by the
crostini.
Suggestion: This recipe make a delicious

starter. For a real treat add some wild
mushrooms.
116 | 117
[ Protein: 4.4 g
Fat: 9.1 g
[ Sodium: 0.15 g ]
118 | 119
Nutritious
This recipe, reminiscent
of the sun, is a goldmine
of vitamins, particularly
vitamin C for vitality,
and antioxidants such
as lycopene and fibre.
In addition, the olive oil
contains monounsaturated
fatty acids, which contribute
to cardiovascular function.
Ratatouille
P
Put 3 spoonfuls oil in the ActiFry and heat
1 for
f 2 minute. Cook the onion and peppers for
5 minutes.
d
choppe
ly
e
n
,
n
1 onio
es,
tomato hopped
)
z
o
4
c
(1
400 g deseeded and
d
eled an
e
p
,
s
e
ch
ergin
2 aub to 2 cm ( in
in
cut
cubes)
into
tes, cut ubes
t
e
g
r
u
o
2 c
inch) c
o
2 cm (
, cut int
s
r
e
p
p
e
np
s
2 gree ( inch) cube
m
2c
into
ers, cut bes
p
p
e
p
2 red ( inch) cu
2 cm
c, nely
es garli
v
lo
c
5
d
choppe
olive oil
me
4
resh thy
f
d
n
a
Salt
A
Add the aubergines, courgettes and garlic.
2 Drizzle
over 1 spoonful of oil.
D
Continue
cooking for 15 minutes.
C
F
Finish off by adding the tomatoes for
3 10
1 minutes. Season the ratatouille
and
a add a little chopped fresh thyme.
Suggestion: Substitute half the

chopped tomatoes with whole cherry
tomatoes, if desired.

[ Sodium: 0.4 g ]
Nutritious
New Potatoes
with
Garlic,
Sun-dried Tomatoes
and Prawns
new
iniature s
m
)
s
b
l
a
2
1 kg ( otatoes (such
p
Nicola)
eled
c, unpe
li
r
a
g
s
ve
20 clo
olive oil
es
3
tomato
d
ie
r
d
n
20 su il, halved
in o
d
d peele
e
k
o
o
c
ge
20 lar wns
pra
ley,
ch pars
1 bun chopped
nely
es
e pinch
g
r
la
2
salt
ne sea
This recipe combines the

benefits of new potatoes
(vitamins, minerals and
complex carbohydrates),
prawns (good quality protein
a n d l i t t l e fa t ) a n d t h e
benecial effects of garlic to
help blood circulation. New
potatoes have more vitamin C
than other potatoes, along
with more minerals such as
magnesium, which fights
stress. You preserve these
properties better when you
do not peel the potatoes.
the potatoes without peeling them and

1 Wash
dry them well.
the oil into the ActiFry.
2 Pour
Add the whole new potatoes and the garlic.
Cook for 30 minutes.
the prawns, sun-dried tomatoes and salt,
3 Add
and cook for 5 minutes. To serve, remove the
garlic cloves and add the parsley just before
serving.
Suggestion: You can use 200 g (7 oz)

thawed frozen king prawns instead of
fresh prawns.
120 | 121
[ Protein: 23.2 g - Fat: 5.9 g - Carbohydrates: 11 g ]

[ Sodium: 0.1 g ]
Nutritious
Usually chicken masala
usually brings to mind
a fatty dish made with
ghee (butter) and cream.
This lower fat version uses
vegetable oil instead of
butter and low fat yoghurt
for a healthier version.
Chicken
Tikka Masala
skinless ut
s
s
le
e
n
bo
ts, c
500 g chicken breas es
m piec
into 2 c
la curry
a Masa
k
ik
T
100 g paste
e)
50 g sizw fat yoghurt
1
(
s
t
lo
2 po
natural
le oil
vegetab
, nely
1
e onion
g
r
la
1
d
d
choppe
choppe
m
iu
m
e
can pr
390 g tomatoes
r
t) wate
p
(
ugar
150 ml
spoon s
a
e
t
mon
fresh le
s
n
o
o
p
2 teas
juice
r
oriande
c
h
c
n
u
1 b es, chopped
leav
n a large bowl mix Tikka masala paste with

tablespoons yoghurt. Add the chicken,
ir
i to coat then cover. Leave to marinate in
he
h fridge for at least 2 hours or overnight if
u have time.
eat the oil in ActiFry for 2 minutes,
He
dd
d the onion and cook for 5 mintues.
dd
d the marinated chicken and cook for
nother
10 minutes.
n
dd the chopped tomatoes and water.
d
ok for another 10 minutes. Add the
ghurt, sugar and lemon juice. Stir well
ith
i a wooden spoon and cook for another
minutes. Serve hot sprinkled with chopped
riander and accompanied by basmati rice
r naan bread.

[ Protein: 7 g
Fat: 10.5 g
[ Sodium: 0.2 g ]
Spiced Root
Vegetable Medley
oot
mixed r g each
)
b
l
(3
75
1.5 kg vegetables (3 weet
s
toes,
d
of pota s, parsnips an
e
o
t
pota
swede)
ve oil
light oli
ly
3
rlic, ne
a
g
s
e
v
2 clo ped
chop
ot chilli
poon h
s
a
e
t
1
powder
d
n groun
o
o
p
s
a
e
1 t min
cu
d
n groun
o
o
p
s
a
1 te riander
co
in
pumpk
r
o
r
e
w
suno
3
seeds
taste
Salt, to
ped
ns chop
o
o
p
s
le
3 tab coriander
fresh
Peel the vegetables and cut them into 1 cm

1 (
in cubes). Rinse the diced vegetables
thoroughly, drain, then dry well on a clean tea
towel.
the vegetables in the ActiFry pan.
2 InPlace
a bowl mix the garlic, chilli powder, cumin
and ground coriander with the oil. Drizzle the
oil mixture over the vegetables and stir with a
wooden spoon. Cook for 25-30 minutes.
the sunower or pumpkin seeds, if using,
3 Add
and cook for a further 5-10 minutes or until
the vegetables are tender. Season to taste
with salt and stir in the chopped coriander.
Suggestion: For a milder taste

substitute mild chilli powder for the hot
chilli powder.
Nutritious
This dish is a good source
of bre. Parsnips are often
a forgotten vegetable
which are interesting for
their fibre, mineral and
vitamin contents.
124 | 125

[ Sodium: 0 g ]
126 | 127
Nutritious
This delicious dessert does
not have more calories
than a piece of cheese.
Apricots are full of fibre
and vitamins and almonds
are benefic for their good
fatty acids. Moreover, it
tastes great!
Apricots
with Almonds
Add the butter and sugar to the ActiFry pan
1 and
pour in the water. Heat until syrupy
ed),
ts (halv
ico
mp apr
12 plut too ripe
ked
no
le or a
o
h
w
)
z
1 o
40 g ( lmonds
a
ed
on, juic
m
le
1
ter
oz) but
ed
1
(
ranulat
g
35 g
)
z
o
- 2
on
g (1 r (depending ts)
0
6
g
5
o
3
suga
of apric
s
s
e
n
t
swee
ater
oons w
p
s
le
b
a
6 t
( kes about 7-10 minutes).

(tak
Add the juice of 1 lemon.
Whe
When the mixture boils, add the apricots.
2 Coo
ok for 2 to 3 minutes, then stir and cook for
another 1 to 2 minutes, adding the almonds.
ano
Tip: For a real treat, add a drop of apricot

brandy at the end.

[ Sodium: 0 g ]
Apple-Mango
Crumble
Serves 6 Preparation 15 min Cooking 20 + 20 min
For the crumble:

elicious s,
D
n
e
ld
5 Go aeburn apple
to
or Br
d cut in
n
a
d
le
pee
bes
1 cm cu
,
mango
s
1 ripe to 1 cm cube
cut in
honey
t,
ger roo
in
g
h
s
e
r
f
hopped
nely c l)
a
(option
ice
apple ju
s
2
rry couli
Raspbe auce
s
or fruit tened))
e
e
(unsw
e:
crumbl
For the
our
oz) plain
3
(
,
100 g
) butter rature
z
o
1
50 g ( t room tempe
a
ugar
caster s
)
z
o
1
50 g (
the our and sugar in a bowl.

1 Mix
Add the butter and mix with your ngertips
(the dough should remain crumbly).
the preparation in the ActiFry and cook
2 Put
for 15 minutes, until the crumble is golden
brown. Set aside in a bowl.
Cook the fruit:

the apples and the honey in the ActiFry
1 Put
the mango and ginger, and cook for
2 Add
5-10 min depending on the variety of apple.
in a glass: put the berry sauce on the
3 Serve
bottom. Top with the fruit and sprinkle with a
little crumble.
Tip: If the mango is not entirely ripe, start

cooking it at the same time as the apples.
Nutritious
This delicious crumble is
a treat that covers your
fibre needs, which helps
digestion, and contains
to feel full, along with
betacarotene, which has
antioxidant properties.
128 | 129
[ Protein: 2.2 g Fat: 9.6 g Carbohydrates: 4 g ]

[ Sodium: 0 g ]
130 | 131
Nutritious
This dessert, which mixes
fresh fruit, dried fruit and
nuts, contains vitamins,
minerals and fibre, along
with essential fatty acids
that contribute to a healthy
Apple
and
Pear
Wedges with Walnuts
apples,
h
it
m
S
o
nny
3 Gra d and cut int
le
e
pe
wedges
d
es
rs, peele
3 pea cut into wedg
and
ts
) walnu
z
o
3
(
100 g
oil
walnut
2
ice
apple ju
d
2
n groun
o
o
p
s
a
1 te amon
cinn
ins
oz) rais
1
(
50 g
Marinate the fruit in the oil and ground

1 cinnamon
for 30 minutes.
Put the fruit and the marinade in the ActiFry
2 for
10 minutes. Add the apple juice, walnuts
and raisins and cook for 10 more minutes.
Serve warm.

[Protein: 1.6 g Fat: 0.4 g Carbohydrates: 48.7 g ]
[ Sodium: 0 g ]
Nutritious
This very refreshing dessert
contains good quantities
of vitamins, especially A
and C, along with bre.
Poached
Peaches
with Raspberry Sauce
the
t peaches into boiling water for
1 20 seconds
and then immediately into ice
se
eferably
ches, pr type
a
e
p
8 or 9 white esh
am
edless j
e
s
y
r
r
e
raspb
300 g
ter
iling wa
o
b
l
300 m
w
er. Peel and cut in half and remove the
wate
stones.
stone
dd tthe raspberry jam and water to the pan.
Add
Cookk for 15 minutes.
tthe peach halves and cook for
8-13 minutes or until the fruit is soft but still
as some
bite. The exact time will depend on
s
the ripeness
of the fruit. Serve warm or cold.
r
p: Serve well chilled, with a few mint

ves and a scoop of sorbet.
ctarines can be substituted for
aches, if desired.
132 | 133
[Protein: 1 g - Fat: 0.4 g - Carbohydrates: 46.3 g ]

[ Sodium: 0 g ]
134 | 135
Nutritious
The pineapple and mango
in this dessert contain bre
for good digestion, along
vitamins such as vitamin C
for vitality and A for
healthy skin. Pineapple is
an interesting source of
vitamin C because this
vitamin, which is fragile
and oxidizes in contact
with light, is protected by
the fruits thick skin until it
is cut open.
Honey
Pineapple
and Mango
Cut off the top and bottom of the pineapple.
1 Remove
the skin, cut the fruit into 8 pieces
lengthwise, remove the core and cut the esh
nto
n 1 cm (13 inch) cubes. Cut the mangos the
same size as the pineapple.
apple
1 pine
eled
gos, pe
n
a
m
2
1 lemon
Juice of
oney
n
runny h
innamo
c
d
n
u
o
h gr
1 pinc
Put the mango pieces into the ActiFry and

P
pour
in 2 spoonfuls of honey.
p
Cook
for 10 minutes.
C
A
Add the pineapple and the remaining honey,
3 lemon
juice and cinnamon. Cook for an
le
dditional 10 minutes.
Tip: Serve warm with a scoop of vanilla

ice cream.
Cooking
Potatoes
TYPE
Standard-sized chips
10 mm x 10 mm
Traditional
frozen chips
American style frozen
chips 8 mm x 8 mm
ActiFry Roast
potatoes (cut into
50 g (2 oz) pieces)*
Saute potatoes (cut
into 2 cm pieces)
QUANTITY
1.5 kg (3 lbs)
1 kg (2 lbs)
750 g (1 lb 11 oz)
500 g (1 lb 2 oz)
250 g (9 oz)
1.2 kg (2 lb)
750 g (1 lb 11 oz)
ADD
1 s. oil
s. oil
s. oil
s. oil
s. oil
none
none
COOKING TIME
45 min
38 min
32 min
26 min
22 min
40 min
27 min
Frozen
1.2 kg (2 lb)
none
40 min
Fresh
1 kg (2 lb)
2 s. oil
40 - 45 min
Fresh
1.5 kg (3 lb)
1 s. oil
40 - 45 min
Fresh
Frozen
* Do not parboil potatoes.
s. = ActiFry spoonful
Vegetables
Courgettes
Peppers
Mushrooms
Tomatoes
Onions
TYPE
Fresh slices
Fresh slices
Fresh quarters
Fresh quarters
Fresh slices
QUANTITY
ADD
1.2 kg (2 lb)
1 s. oil + 150 ml (5 oz) water
1 kg (2 lbs)
1 s. oil + 250 ml (9 oz)
1 kg (2 lbs)
1 s. oil
1 kg (2 lbs)
1 s. oil
750 g (1 lb 11 oz)
1 s. oil
COOKING TIME
30 min
25 min
20 min
20 min
30 min
times
Meat and Poultry
Chicken drumsticks
Chicken legs
Boneless chicken breast
Spring rolls
Lamb chops
Pork chops
TYPE
Fresh
Frozen
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Pork tenderloin
Fresh
Sausages (pork)
Minced meat
Meatballs
Fresh
Fresh
Fresh
Breaded squid
Prawns
King prawns
TYPE
Frozen
Cooked fresh
Cooked Fresh
Chicken nuggets
QUANTITY
1.2 kg (2 lb)
1.2 kg (2 lb)
9
3
9 (about 1.2 kg / 2 lb)
12 small
8
6
900 g (2 lbs)
in thin slices or strips
12
900 g (1 lb 5 oz)
1.2 kg (2 lb)
ADD
None
None
None
None
None
1 s. oil
1 s. oil
1 s. oil
COOKING TIME
20 - 25 min
20 - 25 min
30 min
35 min
25 min
12 min
20 min
20 min
1 s. oil
20 - 25 min
None
1 s. oil
1 s. oil
15 - 20 min
15 min
10 - 15 min
ADD
None
None
None
COOKING TIME
14 min
8 min
10 min
Fish and Shellsh

QUANTITY
500 g (1 lb 2 oz)
600 g (1 lb 5 oz)
450 g (1 lb)
Desserts
Bananas
Cherries
Strawberries
Apples
Pears
Pineapple
TYPE
Slices
Foil wrapped
Whole
Cut in four
Cut in two
Pieces
Pieces
QUANTITY
700 g (1 lb 9 oz) (7 bananas)
3 bananas
1.5 kg (3 lb 5 oz)
1.5 kg (3 lb 5 oz)
5
1.5 kg (3 lb 5 oz)
2
ADD
1 s. o l + 1 s. brown sugar
None
1 s. oil + 2 s. sugar
2 s. sugar
1 s. oil + 2 s. sugar
2 s. sugar
2 s. sugar
COOKING TIME
6 min
20 min
15 min
7 min
12 min
12 min
17 min
CO O KIN G T I ME S
136 | 137
Recipe Index
KIDS
Almond Chips. . . . . . . . . . . . . . . . . . . . .
Banoffee Desserts . . . . . . . . . . . . . . . .
Cheesy Meatballs . . . . . . . . . . . . . . . . .
Cinnamon Apples . . . . . . . . . . . . . . . . .
Crispy Scalloped Potatoes . . . . . . . . .
Peanut Bacon Chips . . . . . . . . . . . . . . .
Real Homemade Chicken Nuggets .
Real Homemade Chips . . . . . . . . . . . .
Red Kidney Beans
with Tomato Sauce . . . . . . . . . . . . . . .
Sweet and Sour Pork Wraps . . . . . . .
Sweet Potato Wedges . . . . . . . . . . . . .
Tomatoey Chicken . . . . . . . . . . . . . . . .
TEENS
31
48
39
51
35
32
36
28
40
47
44
43
ActiFried Scrambled Tortilla . . . . . . .

Apples, Hazelnuts and Popcorn . . . .
Bolognaise Sauce . . . . . . . . . . . . . . . . .
Chicken Drumsticks with Garlic . . . .
Chicken Korma. . . . . . . . . . . . . . . . . . . .
Chilli con Carne . . . . . . . . . . . . . . . . . . .
Chinese Pork . . . . . . . . . . . . . . . . . . . . . .
Crispy Banana
and Chocolate Packets
with chocolate dipping sauce . . . . . .
Curry Chips . . . . . . . . . . . . . . . . . . . . . . .
Fried Rice with Prawns . . . . . . . . . . . .
Potato Wedges
with Soured Cream & Chive Dip . . .
Sausage and Bean Cassoulet . . . . . .
Spicy Chicken Drumsticks . . . . . . . . .
Tasty Chicken Bites . . . . . . . . . . . . . . .
Tex-Mex Chips . . . . . . . . . . . . . . . . . . . .
Turkey Breast with Three Peppers . .
78
85
61
74
66
65
62
82
54
81
58
77
73
69
57
70
by Chapter
FAMILY
Apple and Pear Wedges
with Walnuts . . . . . . . . . . . . . . . . . . . . 131
Apple-Mango Crumble . . . . . . . . . . . 128
Apricots with Almonds . . . . . . . . . . . 127
Beef and Vegetables Stir Fry
with Noodles . . . . . . . . . . . . . . . . . . . . . 95
Beef with Beans . . . . . . . . . . . . . . . . . . 91
Chicken Tikka Masala . . . . . . . . . . . . 123
Chicken with Pineapple . . . . . . . . . . 100
Honeyed Pineapple and Mango . . 135
Lamb with Cherry Tomatoes. . . . . . . 92
Marinire Mussels
with Cherry Tomatoes and Basil . . 104
Mediterranean Vegetable Stir Fry . 107
Mixed Mushrooms
with Garlic Crostini . . . . . . . . . . . . . . . 116
Mushroom Tarragon Chicken . . . . . 103
New Potatoes with Garlic,
Sun-dried Tomatoes and Prawns . . 120
Paprika Chips . . . . . . . . . . . . . . . . . . . . . 88
Poached Peaches
with Raspberry Sauce . . . . . . . . . . . . 132
Pork Saut with Green Olives . . . . . . 99
Provencal-style King Prawns . . . . . . 111
Ratatouille . . . . . . . . . . . . . . . . . . . . . . 119
Saut Potatoes with Mushrooms . 115

Spanish-style ActiFried Tofu . . . . . . 112
Spiced Root Vegetable Medley . . . 124
Sun-Dried Tomato
and Spring Onion Risotto. . . . . . . . . 108
Thai-Style Pork Satay . . . . . . . . . . . . . 96
R E C I PE I ND EX B Y C HAPT E R
138 | 139
Ingredient
Eggs
ActiFried Scrambled Tortilla . . . . . . . 78
Fish and seafood

Fried Rice with Prawns . . . . . . . . . . . . 81
Marinire Mussels
with Cherry Tomatoes and Basil . . 104
Provencal-style King Prawns . . . . . . 111
Fruits
Apples
with Walnuts . . . . . . . . . . . . . . . . . . . . 131
Apple-Mango Crumble . . . . . . . . . . . 128
Apples, Hazelnuts and Popcorn . . . . 85
Cinnamon Apples . . . . . . . . . . . . . . . . . 51
Apricots
Apricots with Almonds . . . . . . . . . . . 127
Bananas
Banoffee Desserts . . . . . . . . . . . . . . . . 48
Crispy Banana and Chocolate Packets
with chocolate dipping sauce . . . . . . 82
Mangoes
Peaches
Poached Peaches
with Raspberry Sauce . . . . . . . . . . . . 132
Pears
with Walnuts . . . . . . . . . . . . . . . . . . . . 131
Pineapple
Meat and poultry

Beef
Beet and Vegetable Stir Fry
with Noodles . . . . . . . . . . . . . . . . . . . . . 95
Beef with Beans . . . . . . . . . . . . . . . . . . 91
Bolognaise Sauce . . . . . . . . . . . . . . . . . 61
Cheesy Meatballs . . . . . . . . . . . . . . . . . 39
Chilli con Carne . . . . . . . . . . . . . . . . . . . 65
Chicken
Chicken Drumsticks with Garlic . . . . 74
Chicken Korma. . . . . . . . . . . . . . . . . . . . 66
Chicken Tikka Masala . . . . . . . . . . . . 123
Mushroom Tarragon Chicken . . . . . 103
Real Homemade Chicken Nuggets . . 36
Spicy Chicken Drumsticks . . . . . . . . . 73
Tasty Chicken Bites . . . . . . . . . . . . . . . 69
Tomatoey Chicken . . . . . . . . . . . . . . . . 43
Lamb
Lamb with Cherry Tomatoes. . . . . . . 92
Index
Pork
Chinese Pork . . . . . . . . . . . . . . . . . . . . . .
Pork Saut with Green Olives . . . . . .
Sausage and Bean Cassoulet . . . . . .
Sweet and Sour Pork Wraps . . . . . . .
Thai-style Pork Satay . . . . . . . . . . . . . .
Turkey
Turkey Breast with Three Peppers . .
62
99
77
47
96
70
Potatoes
ActiFried Scrambled Tortilla . . . . . . . 78
Almond chips . . . . . . . . . . . . . . . . . . . . . 31
Crispy Scalloped Potatoes . . . . . . . . . 35
Curry Chips . . . . . . . . . . . . . . . . . . . . . . . 54
Paprika Chips . . . . . . . . . . . . . . . . . . . . . 88
Peanut Bacon Chips . . . . . . . . . . . . . . . 32
Potato Wedges
with Soured Cream & Chive Dip . . . 58
Real Homemade Chips . . . . . . . . . . . . 28
Saut Potatoes with Mushrooms . . 115
Tex-Mex Chips . . . . . . . . . . . . . . . . . . . . 57
Rice
Fried Rice with Prawns . . . . . . . . . . . . 81
Sun-Dried Tomato
and Spring Onion Risotto. . . . . . . . . 108
Vegetables
Mediterranean Vegetable Stir Fry . . 107
Mixed Mushrooms
with Garlic Crostini . . . . . . . . . . . . . . . 116
Ratatouille . . . . . . . . . . . . . . . . . . . . . . 119
Red Kidney Beans
with Tomato Sauce . . . . . . . . . . . . . . . 40
Saut Potatoes with Mushrooms . . 115
Spiced Root Vegetable Medley . . . 124
Sweet Potato Wedges . . . . . . . . . . . . . 44
Quorn and Tofu

Sausage and Bean Cassoulet . . . . . . 77
I NG R ED IEN T I N D E X
140 | 141
My Recipes
M Y R ECIPE S
142 | 143
My Recipes
M Y R ECIPE S
144 | 145
My Recipes
M Y R ECIPE S
146 | 147
My Recipes
M Y R ECIPE S
148 | 149
My Recipes
M Y R ECIPE S
150 | 151
My Recipes
M Y R ECIPE S
152 | 153
My Recipes
M Y R ECIPE S
154 | 155
My Recipes
M Y R ECIPE S
156 | 157
My Recipes
M Y R ECIPE S
158 | 159
My Recipes
M Y R ECIPE S
160 | 161
Acknowledgements:
Doctor Peter Minrik
Professeur Doctor Osman Mftoglu
Doctor Johannes M. Peil

Doctor Christian Recchia
Doctor Marianna Trifonova
Nathalie Hutter Lardeau
SA SEB - 21261 SELONGEY CEDEX - RCS B 302 412 226

All rights reserved
Recipe adaptation:
David Le Comte
Glenis Noble
Anne Sheasby
Nutritional content:
Atlantic Sant
Graphic design and layout:
JPM & Associs
Photo credits:
Inmagine - Getty image - Matton - Fotolia
Image & Associs - Studio Rougereau
Production:
Typocentre
Translation:
Pro-fusion

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Contents

TEFAL: Nutritious & Delicious Cooking 6

Golden Rules for Healthy Eating

The seven food groups

Week 1: balanced meals

Kids in the Kitchen

Recipe index by chapter

Day after day, TEFAL's Nutritious

TEFAL: NUTRITIOUS & DELICIOUS COOKING

Today, in addition to simplifying

Our research and studies led to

and practical, delicious recipes for

ActiFry makes 1.5 kg (3 lbs) of

Health is important to everyone,

ActiFry for the

Today, not only customers, but

TEFAL: NUTRITIOUS & DELICIOUS COOKING

It is essential to recognize good carbohydrates, good protein,

In Russia today, healthy eating corresponds to quality cooking that

The choice is clear: if we want to respect the rules of healthy

Vitamins, calories and fatty acids are all important factors

Eating is, above all, a social act of sharing, a moment of pleasure we

TEFAL: NUTRITIOUS & DELICIOUS COOKING

Real enjoyment. Eat what you like,

The healthiest cooking method.

Percentage in relation to total daily

Division of calories among a day's

for Healthy Eating

The 7- food groups

Varying your diet helps you stay t!

GOLD E N R UL E S F OR H EALTH Y EAT I N G

Protein just gives us energy.

Protein is primarily essential for renewing body tissues and cells.

Carbohydrates are sugars that we should

Bread, pasta, rice and grains provide slowly assimilated carbohydrates

On the contrary, bre from cauliower, cucumbers, spinach, berries

Too little calcium is dangerous at any age.

There is iron not only in meat and offal,

It is essential to get the right amount of iron to produce red blood

GOLD E N R UL E S F OR H EALTH Y EAT I N G

You also nd it in carrots, spinach, watercress, apricots and mangos

Vitamin C holds up well to cooking at high

It is fragile, and requires slow, gentle steam cooking. You can nd

Without vitamin D, calcium cannot

Vitamin E is one of the anti-ageing

You nd them in green vegetables, pulses, carrots, sh, meat,

Vary your diet

Why you should vary the

Average fatty acid content

Choose the right fat!

Omega 6 fatty acid

Make sure you balance various

GOLD E N R UL E S F OR H EALTH Y EAT I N G

A short history of chips

they may have a higher water

As a general rule, for the best

There are also other smaller, rm

How to store potatoes to make chips

The best place to keep potatoes is in a

How to cut potatoes for chips in the

Making chips with ActiFry

How to prepare potatoes

Do not add too much salt! Try using

GOLD E N R UL E S F OR H EALTH Y EAT I N G