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Dont miss out


Day after day,
TEFAL Nutritious & Delicious
range help 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;

1505087374

limiting time spent


on preparing meals

www.tefal.co.uk
ISBN 978-34-0366-046

on your
favourite fooDs

Dont
miss out

on your
favourite foods

table of
contents
6

tEFAL: nutritious & DELicious


Editorial
The incredible story of ACTIFRY
The experts talk

12

thE goLDEn ruLEs oF nutrition


Add variety to your food, nutritional intake, enjoyment
Vary your seasonings

18

QuicK-stArt guiDE to ActiFry 2-in-1

20

rEcipEs
Variety every single day
Gourmet exceptions
Essential recipes

66

ExAmpLEs oF bALAncED mEnus

70

cooKing timE

nutritious & DELicious


innovating for your
health

bringing you unique


solutions

Good nutrition means having a


varied and balanced diet...but not
only that, as nutrition goes far
beyond the ingredients you use.
How these ingredients are cooked
makes a real difference to their
nutritional and sensory values
(taste, texture, etc.).
And because all appliances are
not equal, TEFAL has developed
a range of products dedicated to
nutrition, for greater pleasure:
ingenious utensils that preserve
the nutritional integrity of food and
fully bring out the flavour of the
ingredients.

has been investing in


research to create appliances with
unique nutritional advantages,
validated by scientific studies.

al
editori rom

F
A worD Ach
thE co

ActiFry 2-in-1,
for all, everyday!

informing you
has always been with
you in the kitchen, helping you
to prepare your meals quickly,
conveniently and enjoyably.

"Your ACTIFRY 2-in-1 is much more than a new kitchen


utensil. And this book is much more than a simple
recipe book: it is a gourmet guide for you to Eat a bit of
everything. Miss out on nothing!
Utensils in the TEFAL Nutritious & Delicious line
preserve the nutritional values of ingredients, the
flavours of the dishes and the pleasure of eating, all at
the same time. They help you fight against disorders
and deficiencies.
With ACTIFRY 2-in-1, vary your nutritional intakes and your enjoyment without complicating
your life: with the bowl and tray, you can cook the main dish and its accompaniment in
one go. The menu is therefore balanced, quite naturally.
With an array of recipes that suit your taste buds and your needs, you can enjoy a variety
of foods: mundane and fun, downright indulgent, or more reasonable after an occasional
binge without depriving yourself unnecessarily.
To guide you on a day-to-day basis to discover and use your ACTIFRY 2-in-1, TEFAL has
devised a genuine coaching programme: 2 weeks of complete and balanced menus,
defined and validated by our nutrition experts based on a catalogue of international
recipes.
With ACTIFRY 2-in-1, you acquire the right rhythm for a long time: from the necessary
Variety every single day to the inevitable Gourmet exceptions along with the Essential
recipes, you will gently but firmly take control of your diet. You can go from one menu to
the other in complete freedom with the assurance that you are eating a bit of everything,
missing out on nothing.
As a balanced diet is built over time, TEFAL has designed this new utensil so that nutrition
becomes delicious in a very real sense, easy to follow and adopt, day after day.
Nathalie Hutter Lardeau - Nutritionist

thE incrEDibLE
story oF aCtifry

ActiFry made in
tEFAL
For the last 150 years, Groupe
TEFAL - Socit dEmboutissage de
Bourgogne - has built up its history
on constant innovation and the
conquest of new markets. Making
life easier for users across the
world, bringing them new products
and solutions, giving them joy and a
sense of well-being - these are its
missions.
This blend of inventiveness,
ambition and tenacity, as well as
our attentiveness to consumers'
needs, has made our Group the
global leader in small domestic
appliances.
Our company, established in
Burgundy from its inception, drew
inspiration from the historical
values of this famous French

region: widely appreciated


gastronomy
and a unique cultural heritage
that have strongly influenced the
lifestyle of its inhabitants. It is
therefore not a coincidence that
this region witnessed the birth of a
revolutionary cooking method
Today, beyond simplifying your
everyday life, we bring you
moments of delicious delights and
other pleasant
experiences, thanks to
products perfectly suited to
wholesome and flavoursome
cooking.

ActiFry, distinctly
burgundian
The idea of making potato chips
with very little oil was conceived a
long time ago. Our research work
with French universities on the
cooking process gave us a new
perspective into this issue.
This new knowledge helped us to
precisely determine the role of oil in
the cooking process and the exact
parameters that we must take into

account to make chips crispy on the


outside and tender inside.
Once we had understood and
mastered this process, we still had
to transpose this know-how to a
domestic appliance. It took no less
than five generations of prototypes
and a multitude of sensory tests
to achieve the desired quality and
results.
Our research and our development
work have enabled us to file four
patent applications relating to this
revolutionary method.
More than 10 years of research
between the original idea and
mass production in January 2007.
ACTIFRY, an achievement of
teamwork, is today manufactured in
the thousands every day in France,
in the heart of the Burgundy region!

ActiFry
the revolutionary
product
ACTIFRY needs only one spoonful
of oil for 1.5 kg of genuine chips
crispy on the outside and tender
inside! In other words, less than 3
% fat to enjoy the taste of traditional
home-made chips By using the
right oils full of natural goodness,
cooking with ACTIFRY adds variety
to our dishes and flavours. It is
part of our Nutritious & Delicious
line which combines cutting-edge
technologies and all of TEFAL's
know-how to enhance your
enjoyment and health.

ActiFry
the family appliance

ActiFry in media
spotlight

ACTIFRY has travelled a lot and has


created quite a sensation After
winning over more than 2 million consumers around the world,
ACTIFRY could successfully adapt
itself to their needs and desires to
bring maximum satisfaction to their
taste buds. Its "culinary" talent
has become indisputable and every
consumer will be able to appropriate this book containing wholesome recipes suited to all ages
and tastes: delicious, fun recipes
for children, easy and flavoursome
recipes for teenagers and convenient and delicious recipes for the
whole family.
It is because health is everyone's
concern that ACTIFRY has won
over these well-informed families
all around the world by combining
nutritional qualities, the pleasure of
good food and convenience.

Today, it is not only its customers,


but also journalists from around
the world who are coming to visit
its place of birth They want to
understand what magic potion
could concoct such an innovation !
To the extent that paparazzi are
relentlessly snapping away at
ACTIFRY during our demonstrations
and tastings with families across
the globe !

www.tefal.co.uk

ActiFry all set for


greater heights
And all this is only the beginning.
ACTIFRY is only eager to enrich its
recipe book with your help! So if
your culinary skills can accompany
ACTIFRY in its journey, feel free
to visit the Nutritious & Delicious
website to contribute your recipes.

The experts talk


TURKEY

RUSSIA

SLOVAK REPUBLIC

GERMANY

Professor-Doctor

Doctor

Doctor

Doctor

OSMAN MFTOGLU

MARIANA TRIFONOVA

PETER MINRIK

JOHANNES M. PEIL

Endocrinologist

Nutritionist

Gastroenterologist

Manager of the Bad Nauheim sport


clinic and president of the Institute
for sports nutrition
Vitamins, calories and fatty
acids are all important factors in
assessing the nutritional value of
food. But they do not necessarily
have a bearing on the pleasure of
eating and the criteria we follow in
our dietary choices everyday. The
taste and how quickly and easily the

It is essential to know the right


carbohydrates, the right proteins
and the right fats, not to consume
more calories than we need, and to
opt for foods rich in antioxidants,
vitamins, minerals and fibres.
To sum up, "eating" is a magical
word meaning more than simply
consuming food; it means choosing
a lifestyle that will impact your
existence either negatively or
positively.

For a wholesome and tasty diet,


we must act on two levers when
it comes to cooking: increase
quality and decrease time. The
Nutritious & Delicious range is the
ultimate reference in this respect.
As an expert user, I can affirm
that it meets the requirements
of dieticians. This combination
is perfectly in line with the main
principles of dietetics, which is not
only a science of nutrition, but also
a way of life that we must adopt.

One thing is clear: if we want to


follow the rules for a healthy diet,
it is not enough to focus only on
choosing the right ingredients.
How we prepare the meal is also
of utmost importance. Thanks to
ACTIFRY, our favourite dish can
become healthy and delicious. This
new appliance must be present in
every modern kitchen and it will
certainly delight all those who
defend the cause of healthy eating.
ACTIFRY is a new product, eagerly
awaited in our gastronomic and
culinary market.

food can be prepared are crucial


elements when we select the
products that are going to end up on
our tables.
ACTIFRY combines rapidity, health,
taste and convenience. ACTIFRY
transforms every kitchen into
a place where good food and

FRANCE
Doctor

CHRISTIAN RECCHIA
Doctor of medicine, Nutritionist
Eating is, above all, an act of
togetherness and sharing, a
moment of ever-renewed delight,
but also a precious instant of wellbeing and good health. Eating well
is a good way to grow better and
age better. Thanks to the technical
features of ACTIFRY, it is possible
to eat chips and potatoes with low
fat content, which is a valuable tool

to fight obesity and cardiovascular


diseases.
ACTIFRY can also be used to cook a
number of other foods:
vegetables, meat, fish, fruit.
This recipe book is an impressive
collection of delectable and diverse

good health meet for the benefit


of the entire family. ACTIFRY
makes it easier to follow the
recommendations of doctors and
nutritionists, namely, eating more
nutrition-rich foods, with more
vitamins and minerals per calorie.
Without sacrificing the pleasure of
eating. There is no need to give up
our favourite dishes. Enjoyment
with health, with taste as an added
bonus.

dishes cooked in a revolutionary


appliance! The assortments have
been chosen judiciously to give you
maximum satisfaction in terms
of both taste and nutrition. All the
recipes have been meticulously
created, taking into account
the nutritional benefits of each
ingredient, and their contribution to
a balanced menu.

11

thE goLDEn ruLEs


of nutrition
It is hard to follow the rules for a healthy diet on a daily basis.
ACTIFRY 2-in-1 modifies just what is necessary in your eating
habits, with enjoyment and delicious food.

VAriEty oF nutriEnts

Recipes incorporating a multitude of


ingredients. 2-in-1 complete menus.
Enjoying a variety of tastes means
adding a variety of nutrients to your
diet. Less fat, salt and sugar. More
vegetables, cereals and starches.
Legumes for a change. Fresh
vegetables and fruits. Dairy products.
Each food group must be included in
your menu at least once a day. The
first key to a balanced diet is variety.

right ingrEDiEnts

As consumers, we have become


demanding about the quality of
ingredients. Locavore, attentive to
seasons, the freshness of food, its
preservation. All the more reason
to preserve the right nutrients after
cooking.

hEALthy cooKing
mEthoD

Moderate convection heat to cook


and simmer in the bowl. Planchastyle cooking plate. The winning
combination that preserves both
nutrients and flavours.

right portion

Protective conviviality against


gluttony? Sharing of the contents
of ACTIFRY 2-in-1 fairly among the
guests automatically adjusts the
portions. A boost of proteins, on
the tray or in the bowl, satisfies
your appetite without the risk of
overeating.

right rhythm

Having a balanced diet is adopting a


rhythm and sticking to it over time.
A delicate balancing act between
the realities of everyday life, festive
meals and moments when we can
take the time to get back on track.
ACTIFRY 2-in-1 helps you maintain
the right tempo!

purE inDuLgEncE

Enjoy a reasonable amount of


what you like: the golden rule is a
balanced diet that lasts.

thE right DAiLy


portion
breakdown of daily
intakes
Carbohydrates: 50
Fats: 15

to 75 %

to 30 %

Proteins: 10

to 15 %

Be moderate without depriving


yourself!

the 7 food groups

calorie breakdown between a day's meals


1/4 at breakfast
1/3 at lunch
1/3 at dinner
and the remaining at snack time for
young and old
Dinner must be the lightest meal of
the day!

Meat
fish
egg

animal proteins
for building and
repairing muscles
(but also fatty
acids).

Bread,
cereals,
starches,
pulses

Fruit and
vegetables

Dairy
products

Fats

Drinks

Sweet
treats

slow-digesting
carbohydrates
(but also vegetable proteins and
fibres).

fibres for
intestinal
transit, vitamins,
minerals and
oligo-elements
that regulate and
protect.

calcium to grow
and maintain your
bone mass (but
also proteins).

unsaturated fatty
acids and saturated fatty acids
for energy.

water, the
only essential
drink.

to be consumed for
enjoyment,
but with moderation.

Eat a variety of foods to stay fit !


13

ADD VARIETY TOYOUR FOOD,


NUTRIENTS, ENJOYMENT
1-Vary the ingredients! 3-Vary the flavours!
It is high time we
Monotony is your worst enemy. If
Today's eaters have the mindset of
reminded ouryou eat the same type of food day
explorers filled with nostalgia for
selves that we are
in and day out, you will get fed up.
good old traditional food. Dare to
And you will only succumb to the
put on your plate exotic flavours
omnivores!
To function well and achieve
metabolic balance, your
body needs a wide variety of
daily nutritional intakes.

first temptation. The right formula:


decrease quantity, enhance quality
and increase the number of ingredients in every meal.
Choose freely from the 7 food
groups. No use getting bogged
down in nutritional tables: the
richer the mix of ingredients in your
ACTIFRY 2-in-1 at every meal, the
better your nutritional intakes will
be!

2-Vary the nutrients!

Our food provides us with nutrients:


the technical name for nutritional
intakes. Each food has its special
characteristics. Some, for instance,
are very rich in a particular vitamin,
a particular mineral, others in
fibres, proteins, carbohydrates,
etc. Only variety can guarantee us
the necessary nutrients that our
body combines together through
metabolism.

14

that will take you on a journey. But


also flavours that bring back fond
childhood memories. ACTIFRY 2-in1 freely revisits traditional recipes
and adapts those from around the
globe for a world tour of delectable
flavours. Add variety! Your taste
buds will never get bored and you
will not succumb to quantity instead
of appreciating quality!

4-Vary the recipes!

Balance means change. Among the


countless number of tasty treats
you can make in ACTIFRY 2-in-1,
we have selected three categories:
Variety every single day, Gourmet
exceptions, Essential recipes. Adapt
your recipes too to this new kitchen
utensil, which requires little fat
while preserving the rich variety of
both flavours and nutrients!

5-Vary the menus!

2-week menu. 2 weeks of coaching with ACTIFRY 2-in-1. The time


you need to bring balance back to
your diet. A programme featuring
a breakfast composed of a drink, a
dairy product, a cereal and a fruit
juice or stewed fruit; a lunch and
dinner that must each provide 1/3
of the daily nutritional requirement. Menus that take into account
the three major variations in your
desires and your activities: they
combine easy-to-make everyday
recipes, gourmet recipes for exceptional meals, special catching-up
recipes to bring back balance when
we have lost it a little bit!

6-Vary the enjoyment!

Stop depriving yourself of what


you really love: you will only give in
to your worst cravings! Vary your
nutritional intakes and menus that
are more or less quick, gourmet or
light according to the time of the
day or year and to your professional
or family life. We do not eat the
same way every day, but we can use
ACTIFRY 2-in-1 every day!

Why vary?
for the quality of your nutrition to restore balance for
an enhanced feeling of fullness for exoticism to express
your creativity for the pleasure of taste

ACTIFRY 2-in-1,
to make a real
difference

VAry your seasoninGs!


A minimum oF wELLchosEn FAts, A mAximum oF spicEs From
ArounD thE worLD.
sALt, pEppEr.
rEcipEForALong-LAsting bALAncED DiEt.

Salt

Oil

VAry thE FAts

Preferably use vegetable fats which


are rich in monounsaturated and
polyunsaturated fatty acids, rather
than animal fats which have a
high saturated fatty acid content.
Whether oil or butter, the amount
of fat per 100 g will be almost the
same. But the quality is not the
same! Olive, sunflower, rapeseed,
walnut, hazelnut, grape seed, but
also almond, pistachio, pecan nut,
etc.
Use a variety of vegetable oils to
benefit from a variety of essential
fatty acids because your body cannot produce them by itself. We must
get these essential fatty acids
in our everyday diet from one
spoonful of oil per day. The amount
of oil used in ACTIFRY 2-in-1 is reduced to the minimum: one spoonful is sufficient to fry 1 kg of chips
or season the food in the bowl.

LEss sALt, LEss sugAr !

16

To overcome your craving for


salt and sugar, re-educate your
palate. You can cleverly and artfully
replace the excess salt and sugar
in your diet with fresh herbs and
condiments from around the world:
Japanese mirin and nori algae,
herbes de Provence, mustards of all
kinds, English oyster sauces, Indian
curries: go ahead and travel all
across France and around the world
to explore new gustatory treasures.

thE right Amount


oF sALt!

A good move for both your health


and your cooking. All the great
chefs will confirm it: adding salt
on the fly is the surest way to go
wrong. And all the doctors know it:
too much salt is bad for your health.
Adding the right amount of salt is
difficult! The new ACTIFRY 2-in-1
measuring spoon will help you add
salt with precision: it contains 0.5
g of salt, that is, the right amount
for 2 people per meal according to
WHO recommendations. ACTIFRY
2-in-1 recipes are designed to
serve 4 people: you therefore need
2 measures for the normal amount
of salt, and only 1 if you want to cut
down your salt intake even further.
The assurance of the right amount
of salt: good for your health.... and
the flavour too!

rEDiscoVEr spicEs!

Their appetite-stimulating, invigorating, antioxidant


and often digestive properties as well as their wide
spectrum of flavours delight the palate with exotic
aromas, even if the memory of them seems a bit distantTheir active principles are scientifically documented, particularly the presence of antioxidants.
The quantities consumed are, however, too low to
speak of any real vitamin, mineral or fibre intake.

turmEric, gingEr, sAFFron


Add flavour to all meats and fish, but
also to vegetable sauces and stocks
for cooking cereals and starches.

close-up on benefits: in small


quantities, turmeric has significant
antioxidant and anti-cancer properties.
Ginger contains about forty antioxidant
compounds. Cinnamon delivers the
highest antioxidant potency per 100 g.

sEEDs oF DiLL, AnisE, mustArD,


FEnugrEEK, coriAnDEr, cumin,
sAVory or FEnnEL
Add flavour to soups and stocks,
meat fillings, fish in tinfoil

LAurEL, orEgAno, thymE,


rosEmAry, mArjorAm, bAsiL,
tArrAgon, sAgE, mint,
pArsLEy, cApEr
Add flavour to bouquets garnis
in sauces, pot-au-feu but also
risotto, pasta, grills

close-up on benefits: coriander and sage contain a significant


quantity of antioxidants.

cArDAmom,cArAwAy,FEnugrEEK,
nutmEg, cLoVEs, curry

pEppEr, pApriKA, hArissA sAucE,


chiLi, tAbAsco

Add flavour to rice, cereals, stocks,


sauted meat and fish

Add flavour to all dishes much


better than salt and act as flavour
enhancers.

close-up
lose-up on benefits: cloves have
digestive and anti-inflammatory
properties.

close-up on benefits: pepper


contains polyphenols, a powerful
antioxidant.

QuiCK-start Guide to ActiFry 2-in-1


BOWL ALONE

BOWL & TRAY

(chips, vegetables, etc.)

Put the chips in the bowl with the paddle.


Add oil using the spoon.
Close the lid.

TIPS

Press the 0/I switch.

To save time, you can


programme the time in
decreasing order using
the "-" button (60, 59,
58, ....)

Adjust the cooking time with


(for example: chips = 45 min).
Press
to start the cooking process.
When the cooking is over, the timer will beep.

TRAY ALONE (meat, fish, etc.)


Put the tray in place with the paddle and the bowl below.
Put the ingredients on the tray (e.g. steaks)
Close the lid.
Press the 0/I switch.

Adjust the cooking time with


(for example: steaks = 7 min).
Press
to start the cooking process.
When the cooking is over, the timer will beep.

18

(steak/chips, salmon/vegetables, etc.)

Example of steaks/chips: total 45 min


Put the chips in the bowl with the paddle and without the tray.
Add oil using the spoon.
Close the lid.
TIPS

Press the 0/I switch.

Adjust the total cooking time, i.e. 45 minutes, with


Press
and select the type of food:
X 1

To save time, you can


programme the time in
decreasing order using
the "-" button (60, 59,
58, ....)

(e.g. for steak)

X 2
X 3
X 4

(7 min for steak).


Adjust the cooking time with
Press
to start the cooking process.
The timer will beep after 38 minutes.
Open and add the tray with the steaks.
Close and press
.
When the cooking is over, the timer will beep.

A c t i F r y
2-in-1 tips

Add salt to your food with the back of the spoon


to control the quantity added

19

variety every
single day
Eating well means eating a
variety of foods!
You can vary everything: ideas, recipes, ingredients,
nutrients. And this is good as this is the best way to
organise a balanced diet on a daily basis.

With ActiFry 2-in-1, TEFAL has invented a product


truly designed for diversity.
This utensil, as convenient as it is appealing, is designed to
reconcile lovers of chips and traditional delicacies with balance
and nutrition. It cooks, simmers and browns to perfection with
minimum fat.
Cook a complete meal in one go. Everyday, make the most of
the infinite variety of seasonal products you can simmer in
the bowl to accompany meats or fish cooked on the tray, in
a breeze.

The right portions and the right


proportions to Eat a bit of everything,
miss out on nothing!

ACTIFRY 2-in-1.
The right gesture, the right
utensil...for the right nutrition
for all, at each meal.

Steak

ServeS 4

n: 15 min
preparatio
min
cookinG: 50

and chipS
inGredientS
BoWL

Must have
recipe

preparation
rinse your chips and pat dry carefully.

1.2 kg potatoes peeled and


cut into 13 mm x 13 mm chips
1
olive oil
trAy

4 rump steaks (120 g)


salt and pepper

cookinG
put the chips in the bowl. add oil and season with salt and
pepper. Close the lid.
set the total cooking time to 45 min.

press

. The

icon will display.

adjust the cooking time to 8 min.


press
to start cooking.

434 kcal
NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

22

39.1g
10.4 g
49.8g
0.06 g

When the timer beeps, add the tray with the seasoned steaks.
Leave to cook for the remaining 10 minutes.
for crispier chips, cook for another 2 to 3 minutes after
removing the tray.

for more
va r i e t y

Season your chips with paprika.

NutritioN
Create this bistro classic in one go and enjoy it
without feeling guilty thanks to these low-fat chips.

chicken
drumStickS

ServeS 4

: 15 min
preparation
min
cookinG: 50

Must have
recipe

and chipS
inGredientS
BoWL

1.2 kg potatoes peeled and


cut into 13 mm x 13 mm chips
1
olive oil
trAy

8 chicken drumsticks
salt and pepper

preparation
rinse your chips and pat dry carefully.

cookinG
put the chips in the bowl. add oil and season with salt
and pepper. Close the lid.
set the total cooking time to 50 min.

2 times. The
icon will display.
press
adjust the cooking time to 20 min.
press
to start cooking.

548 kcal
NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

24

31.6g
25.6 g
49.8g
0.12 g

When the timer beeps, add the tray with the seasoned chicken
drumsticks. Leave to cook for the remaining 20 minutes.
for crispier chips, cook for another 2 to 3 minutes after
removing the tray.

for more
va r i e t y

Season your chicken drumsticks


with herbes de provence.

NutritioN
Do away with knives and forks to get maximum
e n j oy m e n t f ro m t h i s re c i p e , t h e p e r fe c t
accompaniment to a green salad for a wellbalanced meal.

Salmon

ServeS 4

: 10 min
preparation
min
cookinG: 30

courGetteS
inGredientS
BoWL

1.2 kg courgettes cut into


round slices
Chopped garlic

basil puree

olive oil
trAy

4 salmon steaks (150 g)


salt and pepper

Must have
recipe

cookinG
put the courgettes in the bowl. add the garlic, basil puree
and oil. Close the lid.
set the total cooking time to 30 min.

press
3 times. The
icon will display.
adjust the cooking time to 10 min.
press
to start cooking.

When the timer beeps, add the tray with the salmon. season
with salt and pepper. Leave to cook for the remaining
10 minutes.

289 kcal
NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

26

33.7g
12.8 g
10.7g
0.09 g

for more
va r i e t y

Serve this dish with low-fat cream


and dill.

NutritioN
This colourful duo of Mediterranean flavours, ideal
for a light meal, also provides a significant quantity
of omega 3.

Scrambled eGGS
with bacon
inGredientS

ServeS 4

: 5 min
preparation
in
cookinG: 10 m

preparation
beat the eggs. season with salt and pepper.

BoWL

8 eggs
salt and pepper

cookinG

trAy

4 slices of bacon

put the eggs in the bowl. Close the lid.


set the total cooking time to 10 min.

press
. The
icon will display.
adjust the cooking time, 4 min.
press
to start cooking.

203 kcal
NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

28

18.6g
13.9 g
0.6g
0.39 g

When the timer beeps, add the tray with the bacon.
Leave to cook for the remaining 4 minutes.
To make your scrambled eggs creamier and more gourmet, add
light cream once the eggs are cooked.
2 to 3

for more
va r i e t y

Add chopped chives


to the scrambled eggs.

NutritioN
This brunch will shuttle you across the English
Channel and give you a boost of good quality
proteins as well.

Seafood
brochetteS

ServeS 4

: 10 min
preparation
min
cookinG: 30

cauliflower and leekS


inGredientS
BoWL

200 g leeks thinly sliced


600 g cauliflower
5 cl white wine
25 cl vegetable stock

turmeric

chopped lemon
grass
trAy

8 scallops
300 g cod, cut
into pieces
12 mussels
4 prawns
1 bunch of grapes
salt and pepper

preparation
make brochettes by alternating scallops, cods, mussels, prawns
and grapes.

cookinG
place the leeks with the white wine, vegetable stock,
turmeric and lemon grass in the bowl and cook for 5 min.
add the cauliflower. Close the lid.
set the total cooking time to 25 min.

press
3 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.

173 kcal

When the timer beeps, add the tray with the seasoned
brochettes. Leave to cook for the remaining 5 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

30

25.5g
1.6 g
13.5g
0.19 g

for more
va r i e t y

Replace the cauliflower with broccoli.


Serve this dish with lemon fromage
blanc sauce.

NutritioN
Enjoy the ambience of a meal by the seaside with
these low-calorie brochettes, rich in iodine and
proteins.

Goat cheeSe criSpS


criSpy courGetteS
inGredientS
BoWL

3 courgettes thinly sliced


10 cl vegetable stock
1
olive oil
trAy

2 brick pastry sheets


120 g goat cheese log
cut into slices
2
chopped pecan nuts
4 parsley leaves
1 egg yolk diluted
with a little water
salt and pepper

230 kcal

ServeS 4

: 20 min
preparation
min
cookinG: 20

preparation
Cut each brick pastry sheet into 2. brush both sides of the brick pastry
sheets with egg yolk. place slices of goat cheese and parsley leaves at one
end of the brick pastry sheets and fold into a triangle. brush with egg yolk
again and sprinkle with chopped pecans.

cookinG
put the courgettes in the bowl. add the oil and stock.
Close the lid.
set the total cooking time to 20 min.

press
2 times. The
icon will display.
adjust the cooking time to 4 min.
press
to start cooking.

When the timer beeps, add the tray with the goat cheese crisps.
Leave to cook for the remaining 4 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

32

10.6g
17.2 g
10.8g
0.26 g

for more
va r i e t y

Replace the goat cheese with


camembert or pont-lvque cheese.

NutritioN
Enjoy the rustic regional appeal of this samosa
made in France even while you meet your calcium
and fibre requirements.

hamburGer
AND celery chipS
inGredientS
BoWL

800 g celeriac cut into chips


1
grape seed oil
salt and pepper
trAy

4 burgers
4 cheddar slices
cut into strips

mustard
1 handful of rocket
4 toasted hamburger buns

470 kcal

ServeS 4

: 10 min
preparation
min
cookinG: 46

preparation
spread mustard on 8 hamburger bun halves.
place cheddar slices on the burgers.

cookinG
put the celery chips in the bowl. add oil and season with salt
and pepper. Close the lid.
set the total cooking time to 46 min.

. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.

When the timer beeps, add the tray with the burgers. Leave to
cook for the remaining 6 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

34

34.5g
17.3 g
43.9g
0.65 g

for more
va r i e t y

Replace the cheddar with mimolette


cheese.

NutritioN
Treat the young and the not-so-young alike with
this hamburger rich in proteins and complex
carbohydrates, served with stunningly crisp celery
chips for fibres, vitamins and minerals.

fiSh AND chips


inGredientS
BoWL

1 kg firm potatoes cut into


chips

peanut oil

curry
salt and pepper
trAy

4 pollock fillets (160 g)


2 beaten eggs
2 drops of Tabasco
2
oat flakes
salt and pepper

413 kcal

ServeS 4

: 20 min
preparation
min
cookinG: 47

preparation
Cut the fish fillets into fingers and brush them with eggs beaten with
Tabasco. roll them in oat flakes and keep them refrigerated until ready
to cook.

cookinG
put the chips in the bowl. add oil and season with salt and
pepper. Close the lid.
set the total cooking time to 47 min.

3 times. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.

When the timer beeps, add the tray with the fish fingers. Leave
to cook for the remaining 7 minutes. add salt and pepper.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

36

41.3g
7.3 g
46.4g
0.25 g

for more
va r i e t y

Replace the oat flakes with bread crumbs


and the pollock with hake.

NutritioN
Bring an "oh-so British" ambience to your table
with this recipe, a must-eat in London, which also
increases your fish intake.

veal fricaSSee

ServeS 4

and provencal tomatoeS


inGredientS
BoWL
500 g veal (neck) chopped into
small chunks
4 chopped shallots
1 leek finely chopped
3 carrots finely chopped
35 cl vegetable stock
olive oil

chopped basil
2
trAy
4 small tomatoes, cut in half
2 cloves of garlic, chopped
chopped herbs (thyme,
4
savory, rosemary)
chopped red onions
4
salt and pepper

277 kcal

: 10 min
preparation
in
cookinG: 41 m

preparation
mix the garlic with the herbs and chopped onion. Cover the half tomatoes
with this mixture. season with salt and pepper.

cookinG
put the veal in the bowl. add oil and season with salt and
pepper. Close the lid. Leave to cook for 5 min. add the rest of
the ingredients. set the total cooking time to 36 min.

. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.

When the timer beeps, add the tray with the tomatoes.
Leave to cook for the remaining 6 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

38

30.6g
5.3 g
28.6g
0.21 g

for more
va r i e t y

Add the lemon zests into the herb


mixture. Thicken the sauce at the last
moment with a spoonful of pesto.

NutritioN
Tomatoes packed with lycopene, a powerful
antioxidant, and protein-rich veal make this recipe
a balanced dish to accompany starchy foods.

peacheS in Syrup
and coconut macaroonS
inGredientS

ServeS 4

: 10 min
preparation
min
cookinG: 18

preparation

BoWL

beat the egg whites until frothy and add the coconut and agave nectar.

6 peaches cut into quarters


30 cl water
1 tbsp agave nectar
1 star anise
1 stick of cinnamon
1 vanilla pod
1 mint tea sachet

cookinG
put water with the agave nectar, the spices and the mint tea
sachet in the bowl. set the total cooking time to 18 min.

trAy

2 egg white

agave nectar
60 g grated coconut

187 kcal

4 times. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.

When the timer beeps, add the peaches in the bowl. put the
baking parchment on the tray and place small heaps of batter
over it. Leave to cook for the remaining 7 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

40

2.9g
9.7 g
25.5g
0.03 g

for more
va r i e t y

Replace the peaches with oranges


and agave nectar with honey.

NutritioN
Finish off your meal with a hint of sweetness while
topping up your vitamin intake.

gourmet
exceptions
Eating well means having it
all!
Indulgence is more than permitted: it is recommended.
This is the exception that confirms the rule. When
there is no pleasure in eating, having a good appetite
means nothing and we no longer know whether we've
had too much or not enough. Treating yourself, without
feeling guilty, to a gourmet recipe, a festive menu,
a lovely meal with family or friends, is the secret to
lasting balance.
With ActiFry 2-in-1, TEFAL has created a genuinely
gourmet product.
This utensil, as efficient as it is stunning, makes for a perfect
marriage of flavour and nutrition...sheer delicious goodness.
A tray to brown and cook to medium. A paddle and convection
heat to bring down the calories of old recipes, to concoct new
ones and amaze your guests with exotic or contemporary
creations.

The right portions and the right


proportions to Eat a bit of everything,
miss out on nothing!

ACTIFRY 2-in-1.
The right gesture, the right
utensil...to delight everyone, at
each meal.

Grilled veGetableS
raw ham SprinG rollS
inGredientS
BoWL

2 courgettes cut into rounds


2 bell peppers cut into strips
1 red onion cut into quarters
1 can of artichoke hearts
1
olive oil

balsamic vinegar

chopped savory
salt and pepper

ServeS 4

: 10 min
preparation
in
cookinG: 31 m

preparation
spread out the raw ham slices on the worktop.
at one end of each slice, place the mozzarella and strawberry sticks and
then the rocket, basil leaves and roll each ham slice to form spring rolls.

cookinG
put the vegetables in the bowl. add the oil, vinegar and savory.
season with salt and pepper. Close the lid. set the total cooking
time to 31 min.

trAy

6 slices of raw ham


ball of mozzarella cut
6 strawberries cut into sticks
1 handful of rocket
basil

329 kcal

press
. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.

When the timer beeps, add the tray with the ham spring rolls.
Leave to cook for the remaining 5 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

44

24.6g
16.8 g
23.8g
0.73 g

for more
va r i e t y

Replace the strawberries with apricots.


Use buffalo mozzarella, it is better.

NutritioN
Reinvent the spring roll to stun your guests with
this gourmet recipe packed with vitamins and
minerals.

quinoa &
courGetteS

ServeS 4

: 5 min
preparation
min
cookinG: 40

duck breaSt
inGredientS

preparation

BoWL

remove a part of the fat from the breast and cut it into 4 equal parts.

200 g quinoa
3 courgettes thinly sliced
2 red onions thinly sliced

hazelnut oil

curry

cookinG

trAy

700 g duck breast


savora

cider vinegar
salt and pepper

634 kcal

put the onions in the bowl. add the hazelnut oil and curry. Close
the lid. Leave to cook for 5 min. add the courgettes, quinoa
and 3 times its volume of boiling water. season with salt and
pepper. set the total cooking time to 35 min.

press
2 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.

When the timer beeps, add the tray with the breast steaks (the
fat side). Leave to cook for the remaining 5 minutes. season
with salt and pepper. deglaze by adding cider vinegar and then
add savora.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

46

40.1g
31.5 g
48.6g
0.19 g

for more
va r i e t y

Replace the quinoa with rice, the duck


breast with chicken, Savora with wholegrain mustard.

NutritioN
Quinoa, curry and Savora give a hint of exoticism
to this dish, which provides you with proteins and
fibres.

black blood
puddinG GinGerbread

ServeS 4

: 10 min
preparation
min
cookinG: 22

& Stewed pineapple


inGredientS
BoWL

2 small pineapples diced


10 cl ros wine

4 spices
trAy

4 black puddings
1
mustard
2 slices of gingerbread coarsely
chopped
salt and pepper

preparation
brush the blood puddings with mustard and roll them in the mixed
gingerbread.

cookinG
put the diced pineapples with the wine, salt, pepper and
the 4 spices in the bowl. Close the lid. set the total cooking time
to 22 min.

. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.

592 kcal

When the timer beeps, add the tray with the blood puddings.
Leave to cook for the remaining 7 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

48

15.8g
39.8 g
42.1g
0.97 g

for more
va r i e t y

Replace the pineapple with mango.

NutritioN
Experience the magic of the Caribbean with this
dish particularly rich in iron.

farfalle riSotto
ScallopS
inGredientS
BoWL

250 g whole-wheat farfalle


pasta
1 chopped red onion
75 cl vegetable stock

ricotta cheese
1 handful of chopped rocket

olive oil

ServeS 4

: 10 min
preparation
min
cookinG: 27

cookinG
put the farfalle pasta and onion in the bowl. add the olive oil.
Close the lid. Leave to cook for 3 min. add the vegetable stock.
season with salt and pepper. set the total cooking time to 24
min.

press
3 times. The
icon will display.
adjust the cooking time to 4 min.
to start cooking.
press

trAy

16 scallops
salt and pepper
10 parmesan cheese
shavings
16 basil leaves

When the timer beeps, add the ricotta cheese and rocket to
the bowl. add the tray with the scallops. season with salt and
pepper. Leave to cook for the remaining 4 minutes.

318 kcal
NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

50

20.4g
3.8 g
53.9g
0.15 g

for more
va r i e t y

Replace the farfalle pasta with


macaroni and scallops with prawns.

NutritioN
Fibres, proteins and complex carbohydrates: this
is the winning trio of this risotto, revisited for a
balanced gourmet recipe.

Stewed fiG

ServeS 4

chocolate criSpS
inGredientS
BoWL

10 fresh or frozen figs cut into


pieces
1
brown sugar
trAy

2 brick pastry sheets


4 rich dark chocolate bars

poppy seeds
1 egg yolk

: 15 min
preparation
min
cookinG: 20

preparation
dilute the egg yolk in a little water. Cut each brick pastry sheet into two.
brush both sides of the brick pastry sheets with the egg yolk.
place the chocolate bars at the end of the brick pastry sheets and fold
back the edges to close the crisps properly. brush with egg yolk again and
sprinkle with poppy seeds.

cookinG
put the figs with the brown sugar in the bowl. set the total
cooking time to 20 min.

press
4 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.

222 kcal

When the timer beeps, add the tray with the chocolate crisps.
Leave to cook for the remaining 5 minutes.

NutritioN iNFormAtioN
pEr sErviNg

for more
va r i e t y
52

Replace the figs with red berries


and the dark chocolate with
white chocolate.

NutritioN
A harmony of crunchy and melt-in-the-mouth
textures, this recipe will delight the gourmets at
your table, while providing fibres.

eSSential
recipes
Eating wEll mEans bEing
modEratE!

The key is to stay in control.


anticipate or correct overindulgence.
Control the portions. reduce fat, sugar and salt.
diversify your nutrient intakes and flavours. preserve
the nutrients when cooking. it is much easier to apply
the golden rules of nutrition when the utensil does a
part of the job for you!
With ActiFry 2-in-1, tEFAL has designed a
genuinely nutritional product.
This utensil, as compact as it is innovative, is designed to meet
most of your needs. Our team of dieticians have selected,
measured and validated balanced recipes to get you back on
track. A series of 2-week menus, concocted and calibrated,
will help you stay in control of your diet and your intakes, while
enjoying your food.

The righT porTions and The righT


proporTions To EAT A BIT OF EvERyThIng,
MISS OuT On nOThIng!

ActiFry 2-in-1.
The right gesture, the right
utensil...for the right nutrition, at
each meal.

fennel

ServeS 4

Salmon, dill and lemon


inGredientS
BoWL

4 fennels thinly sliced


2 shallots finely chopped
300 ml vegetable stock
trAy

4 salmon fillets (160 g)


Zest and juice of a lemon

chopped dill
soy sauce

salt and pepper

359 kcal

: 5 min
preparation
min
cookinG: 25

preparation
place the salmon fillets in a freezer bag with the soy sauce, lemon zests
and juice, dill and stir well so that the salmon soaks up all the flavours.

cookinG
put the fennel and shallots with the vegetable stock in the bowl.
Close the lid. set the total cooking time to 25 min.

3 times. The
icon will display.
press
adjust the cooking time to 5 min.
press
to start cooking.

When the timer beeps, add the tray with the drained salmon
fillets. Leave to cook for the remaining 5 minutes. add salt and
pepper.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

56

37.7g
17.9 g
13.2g
0.2 g

for more
va r i e t y

Replace the fennel with leeks.


Dress up this dish with a sauce made
with fromage blanc, dill and Savora.

NutritioN
The aniseed flavour of the fennel blends
harmoniously with the tenderness of the salmon and
sourness of the lemon for a recipe rich in omega-3.

half-baked Salmon
and beet chutney
inGredientS
BoWL

200 g cooked beet, finely


diced
1 red onion finely chopped
75 g chopped prunes

raspberry vinegar

mustard and anise


seeds

honey
olive oil

3
orange juice

ServeS 4

: 5 min
preparation
min
cookinG: 24

preparation
roll the salmon fingers in sesame seeds and
refrigerate them until ready to cook.

cookinG
roast the mustard and anise seeds with olive oil in the bowl
for 2 min. add the rest of the ingredients.
season with salt and pepper.
set the total cooking time to 22 min.

trAy

500 g salmon fillets cut into


fingers
2
sesame

360 kcal

press
3 times. The
icon will display.
adjust the cooking time to 2 min.
press
to start cooking.

When the timer beeps, add the tray with the seasoned salmon
fingers. Leave to cook for the remaining 2 minutes.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

58

27.4g
18.4 g
21.3g
0.12 g

for more
va r i e t y

Replace the sesame seeds with poppy


seeds and mustard seeds with chopped
fresh ginger.

NutritioN
The original taste of beet chutney to dress up a
perfectly cooked salmon makes this recipe rich in
omega-3 a feast for your taste buds.

veal piccata,

carrotS and oranGeS


inGredientS
BoWL

800 g carrots thinly sliced


Zest and juice of an orange

cumin
15 cl water
trAy

4 thin veal cutlets


2
fromage frais
4 apricots cut into strips
4 sage leaves chopped
salt and pepper

218 kcal

ServeS 4

: 10 min
preparation
min
cookinG: 22

preparation
spread out the veal cutlets on the worktop and then top them with fromage
frais. Cover with apricot strips and sage.
roll each cutlet tightly and string them.

cookinG
put the carrots, orange juice and zest, cumin and water in the
bowl. Close the lid. set the total cooking time to 22 min.

. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.

When the timer beeps, add the tray with the veal rolls. Leave to
cook for the remaining 7 minutes. add salt and pepper.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

60

23g
3.2 g
25g
0.23 g

for more
va r i e t y

Replace the veal with chicken and


fromage frais with feta cheese.

NutritioN
Sweet and savoury flavours blend harmoniously
in this dish rich in beta carotene, a powerful
antioxidant.

Seafood
Sauerkraut
inGredientS
BoWL

800 g sauerkraut cabbage


5 cl white wine
1
juniper berries
trAy

4 hake fillets
4 prawns
1 lemon cut into round
slices
dill
1
salt and pepper

181 kcal

ServeS 4

: 5 min
preparation
in
cookinG: 16 m

preparation
spread out the hake fillets. Top them with a round slice of lemon and dill.
Then roll and skewer with a toothpick. refrigerate until ready to cook.

cookinG
put the sauerkraut cabbage with the white wine and juniper
berries in the bowl. Close the lid. set the total cooking time to
16 min.

3 times. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.

When the timer beeps, add the tray with the hake rolls and
prawns. Leave to cook for the remaining 6 minutes. add salt
and pepper.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

62

29.2g
2.1 g
9g
0.81 g

for more
va r i e t y

Add the carrot strips to the cabbage.


Serve with dish with fromage
blanc / lemon sauce.

NutritioN
This seafood sauerkraut brings a whiff of fresh sea
air to your table while providing you with fibres,
protein and just a little fat.

mackerel,

ServeS 4

Stewed tomatoeS,
cucumber and kiwi
inGredientS

: 5 min
preparation
min
cookinG: 23

preparation
spread horseradish on the mackerel fillets.

BoWL

5 tomatoes diced
chopped mint
trAy

4 mackerel fillets

horseradish
Juice of 1 lemon
1 small cucumber cut into
ribbons
1 kiwi cut into strips
salt and pepper

185 kcal

cookinG
put the tomatoes with the mint in the bowl. Close the lid. set
the total cooking time to 23 min.

3 times. The
icon will display.
press
adjust the cooking time to 3 min.
press
to start cooking.

When the timer beeps, add the tray with the mackerel fillets.
Leave to cook for the remaining 3 minutes. add salt and pepper.
serve with the cucumber and kiwi and drizzle with lemon juice.

NutritioN iNFormAtioN
pEr sErviNg

proteins:
fat:
Carbohydrates:
sodium:

64

17.8g
6.6 g
15.1g
0.85 g

for more
va r i e t y

Replace the tomatoes with bell peppers.


Enjoy this entree both warm and cold.

NutritioN
A tantalizing blend of flavours, this entree helps
cover your nutritional requirements in terms of
antioxidants, fibres and vitamin C.

Friday

exaMples
oF balanced
Menus

lunch
200 g tabbouleh

nutrition tiP
VitaMin C: wHat iS
iMPortant iS tHe doSe!

Veal fricasse and Provencal tomatoes


1 tbsp oil

Week
-1-

60 g whole-grain bread
30 g emmental cheese
1 seasonal fruit

dinner
100 g cabbage salad

Monday

Tuesday

lunch

lunch

Onion soup

Omelette with bacon

100 g fromage blanc

Salmon and courgettes

200 g sliced vegetables

1 stewed fruit

1 tbsp oil

60 g wild rice (uncooked)

100 g whole-grain pasta (uncooked)

1 tbsp oil

1 yoghurt pot

100 g fromage blanc


1 seasonal fruit

1 fruit salad

dinner
100 g beet

Hamburger and celery chips


1 tbsp oil
30 g gouda cheese
60 g whole-wheat bread

Farfalle risotto with scallops and rocket


salad
1 tbsp oil

saTurday

sunday

lunch

lunch
Tomato salad (150 g)

60 g rocket salad

Mackerel, cucumber, stewed tomato and


kiwi

Seafood sauerkraut

150 g potatoes

1 tbsp oil

1 tbsp oil

1 flavoured yoghurt

1 plain yoghurt

Peaches in syrup

1 fruit salad

60 g whole-wheat bread

dinner

Stewed fig and rich dark chocolate rolls

Red beet cream soup

dinner

dinner

1 cooked apple

Wednesday
lunch

breakFasT 2 options to
choose from

lunch

Braised ham and flageolets


1 tbsp oil

100 g raw vegetable salad

1 fromage blanc

100 g fromage blanc

250 g vegetable flan and diced white ham

1 stewed fruit

1 tbsp oil

+ 10 g sugar

40 g bread

60 g bread

3 slices of bread

1 tbsp oil

100 g fromage blanc

1 seasonal fruit
10 g butter

Verrine of pineapple, coconut and pineapple chips

1 seasonal fruit

100 g endive salad

Chicken drumsticks with chips

dinner
Grilled vegetables, raw ham spring rolls,
mozzarella, rocket salad and strawberries
100 g pork roast with prunes
180 g fresh tagliatelle pasta
1 slice of watermelon

66

Thursday

Hot drink without sugar

100 g rump steak


200 g snap beans and diced carrots
1 tbsp oil
30 g comt cheese

Lamb's lettuce salad (100 g)


Mussels with white wine and potato galette
1 tbsp oil
2 petits-suisses
1 stewed fruit

dinner

100 g fromage blanc

Seafood brochettes, cauliflower and leeks

+ 10 g sugar

60 g quinoa (uncooked)

1 pastry (croissant, brioche, etc.)

1 tbsp oil

1 stewed fruit without added sugar

1 yoghurt pot

Hot drink without sugar

1 seasonal fruit

67

Thursday

exaMples
oF balanced
Menus

lunch
Veal piccata, carrots and oranges
60 g whole-wheat semolina (uncooked)

Week - 2 -

1 tbsp oil
1 yoghurt pot
1 fruit

dinner
Cucumber salad (100 g)

Monday

Tuesday

1 egg

lunch

lunch

1 tbsp oil

Endive salad (100 g)

100 g coleslaw salad

Steak and chips

Chicken cutlet and tagliatelle pasta

1 tbsp oil

1 tbsp oil

100 g fromage blanc

2 petits-suisses

1 seasonal fruit

1 stewed fruit without added sugar

sunday

dinner

dinner

lunch

100 g mixed green salad

2 slices of smoked salmon

Grated carrots (100 g)

Piperade and ham

200 g courgettes with parsley

Fish and chips

1 tbsp oil

1 tbsp oil

1 tbsp oil

40 g bread

40 g bread

2 petits-suisses with fruits

1 yoghurt pot

Peaches in syrup and coconut


macaroons

dinner

Fruit salad

Wednesday

200 g spinach
60 g whole-wheat bread
30 g bleu de bresse cheese
Stewed pears

Scrambled eggs with bacon

Friday

saTurday

lunch

lunch

Shredded turkey

100 g rocket salad

250 ml milk

200 g white button mushrooms with parsley

Quinoa & courgettes, duck breast

40 g bread

40 g cereals

1 tbsp oil

1 tbsp oil

30 g beaufort cheese

30 g dry fruits (raisins, apricots, etc.)

30 g bread

1 portion of clafoutis

1 seasonal fruit

Hot drink without sugar

lunch
Black blood pudding, gingerbread
& stewed pineapple
1 tbsp oil

breakFasT
2 options to choose from

dinner
Rice salad with vegetables (150 g)

250 ml milk

Mackerel, stewed tomato, cucumber and kiwi


1 tbsp oil
2 petits-suisses
1 fruit salad

68

1 yoghurt pot
1 seasonal fruit

dinner

200 g potato gratin with cheese


150 g aubergine
1 tbsp oil
1 seasonal fruit

dinner
Fennel salmon, dill and lemon
60 g brown rice (uncooked)

Lamb's lettuce salad with walnuts

1 tbsp oil

45 g cereals

Goat cheese crisps, crispy courgettes

100 g fromage blanc

1 stewed fruit without added sugar

1 semolina pudding

1 seasonal fruit

Hot drink without sugar

69

spoon = actifry
ctifry spoon

g
cookin
TiMe

Fish - shellFish
Breaded scampi
Prawns
Jumbo king prawns

poTaToes

Chips standard size


10 mm x 10 mm

Fresh

Traditional chips

Frozen

QUANTITY
1,500 g
1,250 g
1,000 g
750 g
500 g
250 g
1,200 g
750 g

INGREDIENTS TO ADD
1 spoonful oil
1 spoonful oil
spoonful oil
spoonful oil
1
/3 spoonful oil
1
/5 spoonful oil
none
none

COOKING TIME
41-43 minutes
38-40 min
35-37 minutes
30-32 minutes
24-26 minutes
20-22 minutes
36-38 minutes
24-26 minutes

Ratatouille
Pan-fried pasta with fish
Country-style saut
Savoy-style saut
Pasta carbonara
Paella
Cantonese rice
Chili con carne

TYPE

QUANTITY

INGREDIENTS TO ADD

COOKING TIME

Fresh, in slices
Fresh, in slices
Fresh, in quarters
Fresh, in quarters
Fresh, in rings

1,200 g
1,000 g
1,000 g
1,000 g
750 g

1 spoonful oil + 15 cl water


1 spoonful oil + 25 cl water
1 spoonful oil
1 spoonful oil
1 spoonful oil

30 minutes
25 minutes
20 minutes
20 minutes
30 minutes

Apples
Pears
Pineapple

MeaT - poulTry
Chicken nuggets
Chicken drumsticks
Chicken breasts
Spring rolls
Stuffed veal cutlets
Pork chops
Minced meat

70

Meatballs
Sausages

COOKING TIME

none
none
none

12-14 minutes
8-10 minutes
9-11 minutes

QUANTITY
1,200 g
1,200 g
9
9 pieces (about 1,200 g)
12 small
9
6
900 g
600 g
1,200 g
8 10 (pricked)

INGREDIENTS TO ADD
none
none
none
none
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
none

COOKING TIME
18-20 minutes
18-20 minutes
25-30 minutes
22-25 minutes
10-12 minutes
22-25 minutes
18-20 minutes
13-15 minutes
13-15 minutes
18-20 minutes
10-12 minutes

TYPE

QUANTITY

INGREDIENTS TO ADD

COOKING TIME

Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen

1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g

none
none
none
none
none
none
none
none

25-30 minutes
20-22 minutes
25-30 minutes
20-25 minutes
18-20 minutes
18-20 minutes
18-20 minutes
15-20 minutes

TYPE
Cut in slices
Wrapped in tinfoil
Cut into halves
Cut into pieces
Cut into pieces

QUANTITY
700 g (7 bananas)
3 bananas
5
1,500 g
2

INGREDIENTS TO ADD
1 s.ful oil + 1 s.ful brown sugar
none
1 s.ful oil + 2 s.fuls sugar
2 spoonfuls sugar
2 spoonfuls sugar

COOKING TIME
4-6 minutes
15-17 minutes
10-12 minutes
10-12 minutes
15-17 minutes

cooking in boWl + Tray


cooking TiMes
FOOD IN BOWL

TYPE
Fresh
Frozen
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Frozen
Frozen
Fresh

INGREDIENTS TO ADD

500 g
600 g
450 g

desserTs
Bananas

VegeTables
Courgettes
Bell peppers
Mushrooms
Tomatoes
Onions

QUANTITY

Frozen
Cooked
Frozen

Frozen Foods

cooking in boWl alone


TYPE

TYPE

Potatoes

Courgettes

Chips

Figs

QUANTITY IN BOWL
1,250 g
1,000 g
750 g
250 g
1,000 g
750 g
500 g
250 g
1,250 g
1,000 g
750 g
250 g

TOTAL TIME
45 min
35 min
30 min
25 min
30 min
25 min
20 min
18 min
50 min
45 min
40 min
33 min

10

20

FOOD IN TRAY
Burger

Salmon

Chicken drumsticks

Chocolate crisps

QUANTITY IN TRAY
4
4
3
1
4
3
2
1
5
4
3
1

TRAY TIME
7 min
7 min
6 min
5 min
10 min
10 min
8 min
7 min
18 min
16 min
16 min
15 min

71

Acknowledgements
Dr. Peter Minrik
Professor Dr. Osman Mftoglu
Dr. Johannes M. Peil
Dr. Christian Recchia
Dr. Marianna Trifonova
Nathalie Hutter Lardeau

SA SEB - 21261 SELONGEY CEDEX


RCS B 302 412 226
All rights reserved

recipes
Chlo Baeyaert

Nutritional literature
Atlantic Sant

Graphic design and layout


Agence Noirnoisette

Photo credits
Inmagine - Getty image - Matton - Fotolia - Studio B

Production
Imprimerie des 3 Rivires

72