Manual

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3. Put the garlic, herbs and the remaining salt and pepper in the bowl of a mini
chopper or food processor. Process until well combined. With the chopper/
processor running, add the oil in a slow and steady stream through the feed
tube or drizzle hole. Process until combined.
4. Rub the mustard on the tenderloin. Evenly spread the herb mixture on top (a
pastry brush makes this task quick and simple). Place beef on the prepared
baking tray and roast for about 35 to 40 minutes, or until the internal
temperature reads 125°F. Let meat rest 10 to 15 minutes before slicing.
Nutritional information per serving:
Calories 390 (77% from fat) • carb. 2g • pro. 20g • fat 33g
sat. fat 12g • chol. 80mg • sod. 350mg • calc. 18mg • fiber 0g
Moroccan Spiced Baked Chicken
Pair this dish with roasted potatoes and asparagus for an impressive meal.
Makes four to five servings
1½ pounds mixed chicken parts, bone-in (close or equal in size for
even cooking)
1 tablespoon olive oil
1½ tablespoons fresh lemon juice (about ½ lemon)
¾ teaspoon ground cumin
½ teaspoon ground cinnamon
pinch cayenne
¼ teaspoon ground coriander
½ teaspoon freshly ground black pepper
1 teaspoon kosher or sea salt
2 large shallots, quartered
1. Preheat the toaster oven to 375°F on the Bake setting with the rack in position
A. Line baking pan with aluminum foil.
2. Put the chicken in a large mixing bowl and toss with the oil, lemon juice,
spices and salt. Put the shallots onto the prepared baking pan and put the
seasoned chicken on top of the shallots.
3. Bake in the preheated oven for 40 to 50 minutes, depending on the size of the
chicken pieces (internal temperature should read 160°F for light meat and
170°F for dark meat).
4. Serve immediately.
Nutritional information per serving (based on five servings):
Calories 300 (53% from fat) • carb. 4g • pro. 25g • fat 19g
sat. fat 5g • chol. 115mg • sod. 540mg • calc. 30mg • fiber 0g
Roasted Flounder with Artichokes & Capers
A quick and impressive light meal all made in a toaster oven.
Makes four servings
1 pound fillet of flounder, or other similar white fish
1½ tablespoons extra virgin olive oil
1½ tablespoons fresh lemon juice
½ teaspoon kosher or sea salt
¼ teaspoon freshly ground black pepper
1½ to 2 cups artichoke hearts, drained
2 tablespoons drained capers
1. Preheat the toaster oven to 425°F on Bake setting with the rack in position C.
Line baking pan with aluminum foil.
2. Rinse the fish and pat dry. Rub with the olive oil, lemon juice, salt and pepper.
3. Put the artichoke hearts into the prepared baking pan and place the seasoned
fish on top. Finally, finish with the capers.
4. Roast in preheated oven until fish is just cooked through, about 12 to 15
minutes, depending on the thickness.
5. Remove and serve immediately.
Nutritional information per serving:
Calories 276 (48% from fat) • carb. 5g • pro. 23g • fat 12g
sat. fat 2g • chol. 68mg • sod. 767mg • calc. 32mg • fiber 3g