Actifry 1kg Recipes PDF

Taste the world
with
Belgium
Netherlands
Czech Republic
Canada Russia
12
Great Britain Poland
11 1 Germany
0°
° 30°
330 N France Switzerland Hungary
Romania
10
Italy
2
Bulgaria
°
Spain
60°
300
United States
NW
NE
Portugal Greece Turkey
W United
2 °
E
90°
270
3
9
Arab Emirates
SW
SE
120
°
240
4
8
°
S 150
210 °
Asia
180°
7 5
6
Australia
ActiFry:
more than a million
sold around the world!
A World
of Gourmet Cooking
with
www.nutr
itious-and-delicious.com
Do not alter the quantities of ingredients and liquid mentioned

in the recipes to safeguard your ActiFry.
Contents
Tefal: Nutritious & Delicious Cooking 8
The story of ActiFry
What professionals say
Golden Rules for Healthy Eating 14
Eat... and enjoy!
The 7 food groups
Nutrition table
Vary your oils
Potatoes: delicious and well balanced
Balance is Key 22
Week 1: balanced meals
Potatoes Around the World 28
A Northern European Circuit 42
Under the Sun of Southern Europe 72
Trip Through Eastern Europe 96
Quick Tour of the Emirates and Turkey 114
On the Indian Ocean 128
Around North America 140
Cooking Times
Recipe Index
Ingredient Index
TEFAL: NUTRITIOUS & DELICIOUS COOKING
08 | 09
Tefal: Nutritious & Delicious Cooking

Innovating for Providing unique
your health solutions
Nutrition is, of course, about ea- invests in research to
ting a varied and well-balanced create equipment that has
diet. But it is not only that, unique nutritional performance,
because nutrition is more than Day after day, TEFAL's Nutritious
supported by scientific studies. & Delicious range help you share
the sum of ingredients.
How you cook plays a key role in culinary pleasure and a balan-
how nutritional value and orga- Sharing ced diet by:
noleptic qualities (taste, texture, information • enhancing and preserving the
etc.) are transformed. qualities of natural ingredients
has always been a that are essential to your diet;
And because not all kitchen special food partner helping • limiting the use of fat;
equipment is the same, TEFAL you prepare your meals quickly, • promoting a return to forgotten
has developed a product line de- practically andeasily. tastes and ingredients;
dicated to ENJOYING NUTRI- • limiting time spent on prepa-
TION MORE: these ingenious ring meals.
appliances preserve nutritional
integrity and bring out the real
taste of ingredients.
10 | 11
The story of ActiFry

ActiFry Today, in addition to simplifying Our research and studies led to four Revolutionary ActiFry is, in fact, a great success ActiFry
by Groupe SEB your daily life, we also provide you different patents concerning this ActiFry nutritionally: ActiFry can make 1 kg and You
with delicious culinary moments revolutionary procedure. (2¼ lb) of golden, crispy chips with
The Groupe SEB (Société and many other agreeable ActiFry makes 1 kg (2¼ lb) of real only a single spoonful of oil, and it And all of this is only the beginning.
d'Emboutissage de Bourgogne) experiences, thanks to products There were more than ten years of homemade chips, crispy on the can adapt to the culinary culture of ActiFry hopes you will tell us about
has 150 years of history based on that are perfectly adapted to research between the initial idea outside and soft inside, with only your recipes. Your talent in cooking
every country it visits. Great chefs in
constantly innovating and healthy, flavourful cooking. and the first production series in one spoonful of oil! That is less can accompany ActiFry on
Italy, France, Germany, Turkey,
conquering new markets. SEB's January 2007. Now, as a result of than 3% fat with chips that taste itsjourneys, so do not hesitate to
Eastern Europe, Australia, Canada,
just like those our grandmothers visit the Nutritious & Delicious site
goal is to make life easier for people ActiFry this teamwork, ActiFry is produced
made. WithActiFry, we can use
Russia and many other countries
to add your recipes.
around the world, providing them Burgundy style by the thousands every day, in
quality oils that are good for us, so
are using it without difficulty to
with products and new solutions France, in the heart of Burgundy. combine healthy eating with
The idea of making homemade we can vary dishes and flavours. It
that bring joy and well being. pleasure in local gourmet recipes.
chips with very little oil arose a long is part of our Nutritious & Delicious
time ago, and we were able to range that combines the latest
This mix of inventiveness, ambition ActiFry
approach the question from technology with SEB know-how for
and persistence, along with the and the Media
another angle through our delicious healthy eating.
attention we pay to consumers,
research work with French ActiFry was born in France, in the
has made our group world leader
universities that focused on the Universal city of Is-sur-Tille. Today, not only
in small household appliances.
cooking process. ActiFry customers, but also journalists from
Our company headquarters have ActiFry has travelled a lot and around the world visit its birthplace.
This new knowledge led us to www.nutritious-and-delicious.com
been located in Burgundy, France, people just keep talking about it. Its They want to understand what
understand the precise role oil talent as an international "cook" is magic potion gave rise to such
since we were founded, and we
plays in cook ing and the exac t without contest, and its trips to innovation. ActiFry even has
have always been inspired by this
parameters needed to get a crispy various countries always please paparazzi shooting it non-stop
famous region's historical values,
outside and a soft inside. Once we eaters' taste buds. It is no surprise when at consumer demons-
with its recognized gastronomy
developed and mastered this that more than a million families trations and tastings around the
and unique cultural heritage
process, we needed to transpose it throughout the world have world.
strongly influenced by the lifestyle
in a household appliance. It took adopted it.
of its inhabitants. So, it comes as
no fewer than five generations of
no surprise that this region is the
prototypes and mul t ipl e It is also because health is a key
birthplace of a revolutionary way
organoleptic tests to come up with concern for everyone that ActiFry
of cooking!
the sought-after quality and appeals to knowledgeable
results. consumers in a number of
countries.
12 | 13
What professionals say

TURKEY
Professor Osman Müftüoglu, endocrinologist
It is essential to recognize good carbohydrates, good protein, and REPUBLIC OF SLOVAKIA
good fat, to not intake more energy than you need, and to turn to Doctor Peter Minarik, gastroenterologist
foods that are rich in antioxidants, vitamins, minerals and fibre.
The choice is clear: if we want to respect the rules of healthy
Basically, "eating" is amagic word that means more than simply
eating, it is not enough to only focus on appropriate food
feeding yourself, but also choosing a lifestyle that influences your life
choices, but how you prepare a meal is also important.
negatively or positively.
With ActiFry, 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 is a much-
RUSSIA awaited product on our gastronomic and culinary market.
Doctor Trifonova, nutritionist
In modern Russia, healthy eating corresponds to quality cooking that preserves
food flavours and reduces cooking time. The Nutritious & Delicious product line is
an absolute reference in the area. As a specialised user, I can confirm that it meets
not only the standards set by dieticians, but also those standards Russians are FRANCE
looking for in household appliances, making it possible to cook delicious, high quality Doctor Christian Recchia, physician, nutritionist
food. This combination responds precisely to the main principles of dietetic doctrine,
Eating is, above all, a social act of sharing, a moment of pleasure we
which concerns not only the science of nutrition, but also the lifestyle to adopt.
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's features make it possible to eat chips and potatoes with low
AUSTRALIA quantities of fat, which helps fight obesity and cardiovascular diseases.
Doctor Trent Watson, certified dietician ActiFry also offers the possibility of cooking other foods well: vegetables,
ActiFry represents a fantastic opportunity to cook with less fat, which meat, fish, and fruit. This cookbook is an exciting concentration of flavourful,
allows people who work to prepare a large number of favourite varied dishes cooked in a revolutionary appliance. The combinations were
family dishes quickly and easily. ActiFry offers a really low-fat judiciously chosen to give you a maximum of satisfaction both taste-wise and
alternative to frying. With it, you can associate high quality nutrition-wise. All the recipes were carefully developed to take into account the
ingredients with a small quantity of oil to quickly prepare flavourful nutritional properties of each ingredient, and their inclusion in a balanced menu.
and healthy meals, which is a good way for working families to stay
healthy.
GOLDEN RULES FOR HEALTHY EATING
14 | 15
Golden Rules for Healthy Eating
Eat... and enjoy! The 7 food groups

A balanced diet is built around seven food groups with the following benefits:
1 Enjoy what you eat; set aside the ideas of 7 Use at least three different kinds of oils:
restrictions and diets. olive, walnut, soy, etc. Daily dose: 2 to 3 spoonfuls.
Bread,
2 Take time to eat, calmly, sitting down, and wait 8 Eat one or two portions of meat, fish, or eggs Meat, fish, grains, Fruit and Dairy Fat Beverages Sweet treats
a few seconds between each mouthful. every day, using the following guide: eggs starches, vegetables products
• Eat less in quantity than the accompanying pulses
3 Remember to drink all day long, without waiting
vegetables and/or starches
to feel thirsty. Do not forget that water is the
only absolutely essential beverage your body • Eat fish at least twice a week, remembering Animal Slowly Fibre for Calcium to Unsaturated Water is the To be eaten
needs. to eat oily fish proteins to assimilated digestion, grow and fatty acids and only really for enjoyment,
• Eggs are an excellent source of protein. build a strong carbohydrates vitamins, maintain your saturated fatty essential but with
4 Every day, make sure you eat a bowl of green body and (but also plant minerals and bone structure acids for beverage. moderation.
vegetables (cooked and/or raw) and one or two 9 Eat at least three milk products a day (milk, yo- restore protein and trace elements (but also energy.
seasonal fruits. ghurt and cheese). yourself (but fibre).des fibres to regulate protein).
125 ml/4 ¼ fl oz/½ cup milk = 1 yoghurt = 150 g/5 ¼ also fatty acids).. pour le transit, and protect
5 Eat two bowls of cooked pulses a week.
oz fresh cheese = 30 to 40 g/1 to 1 ½ oz matured des vitamines, the body.
6 Eat bread at every meal (around 200 g/7 oz a cheese
day) and grains (pasta, rice, semolina, etc.) three
times a week. Varying your diet
helps you stay fit.
16 | 17
Nutrition table
Nutriments Foods Benefits
Energy (Cal or kj) Measure of daily energy needs.
Protein Renews tissues and cells.
Fat Responsible for proper cell function (fatty acids).
Carbohydrates Fuels the body, essential for brain function, the muscles, etc.
Pulses, whole grains, dried fruit, fresh figs, plums, kiwi,
passion fruit, raspberries, blackberries, red currants, Regulates digestion, slows absorption of cholesterol
Fibre grapes, guava, oranges, celeriac (celery root), cabbage, and carbohydrates.
fennel, broccoli, spinach, endives.
Cheese, yogurt, soft cheese, fromage frais, fresh cheese, Good for the bones and teeth, muscle contraction
Calcium cottage cheese and preventing osteoporosis.
Offal, meat, oysters, eggs, pulses
Iron (lentils, red beans, chickpeas, etc.), dried fruit, oilseeds Essential for red blood cell formation
and nuts (almonds, walnuts, etc.)
Dried fruit and nuts, Contributes to the immune system, growth and a balanced
Magnesium whole grains, pulses, chocolate nervous system
Needed to make thyroid hormones.
Iodine Fish, crustaceans, shellfish Impacts the skin, hair and brain function
Vitamin A Carrots, spinach, watercress, mangoes, apricots, Antioxidant: influences growth, eyesight and the skin. Helps healing.
cream, butter, egg yolk
Vitamin C Vegetables (spinach, peppers, fennel, cabbage) and fruit Antioxidant: influences growth, eyesight and the skin. Helps healing.
(black currants, citrus fruit, kiwi, strawberries, etc.)
Vitamin D Fish liver, oily fish, offal, egg yolk,
whole milk, cheese Essential for skeletal development and helps assimilate calcium.
Vitamin E Oils, dried fruits and nuts Antioxidant: protects the cell membranes, fights the ageing process.
Good for blood circulation.
Vitamin K Vegetables (red cabbage, spinach, green salad leaves), liver, meat Helps blood coagulation.
Pulses, green vegetables, carrots, fish, meat, Helps maintain the skin and hair. Acts on the nervous system and muscles.
B vitamins Has a general impact on tissues and organs, and is needed for red
whole grains, whole grain bread, egg yolk.
blood cell formation.
18 | 19
Vary your oils Leading the linoleic

acid family
Average fatty acid content
There are four major fami l ies of vegetable oi l s and fat s : Omega 6 in certain fats
saturated oils, oleic oils, linoleic oils, and linolenic oils. 0% 10 % 20 % 30 % 40 % 50 % 60 % 70 % 80 % 90 % 100 %
Linoleic acid decreased overall
butter
cholesterol levels, lowering
lard
Vegetable oils are made up of lism of lipids and cholesterol. both LDL and HDL cholesterol.
varying propor t ions of fat ty They fight high choles terol and duck
It is essential for the formation
acids. These fatty acids can be reduce levels of LDL ( the type of palm
saturated, monounsaturated or cholesterol that lines arteries) of the skin's impermeable
peanut
polyunsaturated. An oil's fatty and increase levels of HDL (the barrier and is part of several
acid composition determines type of cholesterol that recuperates hormones. It can be found in high-oleic sunflower
what it looks like, how it res- and eliminates excess cholesterol). sunflower oil, corn oil and olive
ponds to cold and heat, its nu- They protect the cardiovas cular soya
tritional value and the impact is sys tem, cerebral tissue and the grape seed oil.
has on the body. Fatty acids can nervous system. walnut
also be produced by our body sunflower
from glucose. Monounsaturated grape seed
fatty acids contribute to the for-
saturated fatty acids Omega 6 fatty acid
mation of the mye l in sheath Leading the alpha monounsaturated fatty acids Omega 3 fatty acid
that surrounds nerves and play linolenic acid family
a role in regulating the metabo-
Omega 3
This acid reduces triglycerides
Polyunsaturated oils High-oleic monunsaturated oils in the blood and contributes Beware of saturated oil!
The human body cannot produce These are oils that generally contain to fluidifying the blood. It is Saturated fatty acids resist well to
These oils have more than 40%
polyunsaturated fatty acids found more than 50% oleic acid. found in linseed oil, soya oil, saturated fatty acids in all. The heat. However, the body has a
in these oils. Linoleic acid and Monounsaturated fatty acids are walnut oil and lupin oil. more a fat is saturated the more it hard time assimilating them, and
alpha linolenic acid are both particularly present in olive oil, tends to harden at room tem- as a result, they increase bad cho-
polyunsaturated fatty acids that sunflower oil, hazelnut oil, almond perature: lesterol levels. Therefore, because
need to come from food sources, oil, pistachio oil and pecan oil. coconut oil, palm oil, shea butter, they can be harmful to our health,
and they are called "essential" for and animal fats, for example, have we should limit our consumption
this reason. high levels of saturated fatty acids. of these fats, without eliminating
them totally from our diets.
20 | 21
Potatoes: How do potatoes

compare How should I store potatoes?
delicious and well balanced to other foods? fewer
calories The best places to keep potatoes are in a
than a cup good cellar or a cool, dark place (between
of white rice 6 and 8°C/42 and 46°F).
Potatoes are very popular, yet suffer from numerous prejudices
and are often accused of causing weight gain. However, they
are a food product that is qualitatively interesting nutritionally. as much How should I cut the potatoes?
fel magnesium
They can contribute to a balanced diet by providing elements
as much K ar t of t : as 20 hazelnuts
How you cut the potatoes will influence
e
that tend to be missing in today's diets, including vitamins, ma- fibre eine inhalt how crispy they are. The finer the cut, the
gnesium, iron and complex sugars. as a cup be crispier they will be and vice versa, that is
of brown rice the thicker they are, the more they will be
soft in the centre.
Potatoes have practically no fat Potatoes not only contain most two times Vary the cut according to your taste:
(0.1%) and little protein (2%). trace elements, they also provide more more
They are made up of 80% water significant quantities of: iron potassium
than a cup Thin : 8 x 8 mm
and 16% starch, a carbohydrate • potassium, which is essential for than
of spinach a banana Standard : 10 x 10 mm
our body assimilates slowly. muscle contraction and for the
Potatoes are an excellent source of heart muscle; Thick : 13 x 13 mm
energy and contain a good • magnesium, which plays a major
quantity of fibres. Peeled potatoes role in maintaining the nervous What variety should I use? How should I prepare potatoes
may have only a small quantity of sys tem, wi th 300 g/10 ½ oz Generally speaking, we for ActiFry?
fibres (1.5 g/100 g on average), yet covering an adult's daily needs; recommend using For best results, you need to make Potatoes vary in size, shape and flavour
this quantity is not negligible, • iron, which plays a vital role in homemade chip varieties. sure the potatoes do not stick
considering that 300 g/10 ½ oz or blood formation. depending on variety, climate, and how
If you use new potatoes, to g e t h e r . To d o s o , w e
potatoes provide 20% of the they are grown. Each type of potato
which are rich in water, we recommend washing them well
recommended daily allowance. The vitamin C found in potatoes has its own characteristics in terms of
These fibres help digestion and are makes it easier to assimilate iron recommend you cook the whole; then cutting them into
particularly non-irritating. (0.3 to 0.9 mg/100 g). chips a few minutes longer. chips and washiing them again season, production, size, colour, storage
Frozen chips are always until the water is clear. This way and culinary uses.
precooked in oil, and do not you remove a maximum of
Cooking results can vary depending on
need any added oil. starch. Dry them thoroughly with
a very absorbent tea towel. The where the potatoes come from and the
Potatoes have multiple qualities that make them a food for everyone at chips should be perfectly dry season.
every age. before you put them in the
ActiFry.
BALANCE IS KEY
22 | 23
Balance is Key
The good news is you do not have to
Balanced menus for the week choose between a balanced diet and
delicious food. There is a solution:
ActiFry. This new, innovative appliance Because balance is easy when you
was designed by Tefal to decrease the have the right tools: ActiFry limits fat,
You do not build a We suggest an ideally balanced quantity of fat needed to cook chips multiplies fun ways of cooking meat,
balanced diet based breakfast based on four essential and your favourite dishes without fish, vegetables and fruit, and give us a
on a single meal, but groups: a beverage, a dairy product, denaturing the taste. It is a really renewed understanding of the right
over a whole week! a grain product and fruit, eaten useful tool! portion size. Stressing, hard to keep
whole, as juice or stewed. diets are a thing of the past. You can
It is essential to vary As a nutritionist, I see people fighting only deprive yourself for so long.
your menus Whatever your preference, make sure every day to eat less fat, less salt and Husbands pull long faces, children
that each of these four groups is less sugar to lose weight. I see people frown, you get dsicouraged and
That is why this cookery book provides included on your morning breakfast. It succeed for a period of time, more or everyone has enough. But balance is
you with a number of original recipes is important to select products carefully less, and then give up. They break not about three weeks of strict dieting
spread out over two weeks of balanced for their nutritional properties and down and return to old habits that are to fit into your swimsuit. Balance
menus. They are simple to make and, flavours, so that this useful breakfast is bad for your health in the short or long should be lasting if you want to
with ActiFry, respect the flavour and the first delicious moment in your day! term. prevent excess weight and related
nutritional properties of the food. health problems.
Nathalie
Lunch and dinner HUTTER LARDEAU, What if, to change your habits you
Breakfast is a key should each provide actually changed your cooking When you cook low-fat food every day,
nutritionnist
moment in the day 1/3 of your daily needs. appliance? you are cooking for the future. It is
and important to your They include a starter, main dish (fish essential for your health and your
nutritional balance. or meat with starch and vegetables), Tefal's Nutritious & Delicious product family's health. That is balance.
By building a good first meal of the cheese/dairy product and a piece of range takes some of the effort for you:
day, you not only replenish your body fruit. The secret varying your diet is with the ActiFry fryer, you can make
in energy and nutrients after a long knowing that all about moderation. crispy golden homemade chips with
night of fasting, but you also ensure only 1 single small spoonful of oil. This
that you will have an effective morning cookery book will prove it: you can
without snacking and "cravings". easily cook a number of delicious
dishes without fat. Then, all you need
to do to eat a balanced diet is to vary
the food you eat with menus we have
carefully designed to meet your health
needs. Savoury and sweet recipes that
are easy to make andeasy to succeed...
24 | 25
BALANCE IS KEY
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Jump-start day! Your choice Lunch with the kids Evening with friends On the run! Your choice Family meal
Breakfast Freshly squeezed Pancake Fresh French bread

grapefruit juice. 2 Swedish crispbreads with butter and jam
Seasonal fruit Maple syrup Mix low-fat fromage and jam Brioche
The recipes Green tea frais, cereal and frozen Freshly squeezed juice
listed in green Coffee berries Tea (milk)
Glass of milk Coffee
are detailed Whole-wheat bread/jam Jasmine tea
in this book. Bowl of cereal with milk Ceylon tea Multi-fruit 100% juice
* Each recipe states Freshly squeezed Grapefruit juice
the nutritonal A piece of cheese orange juice Yoghurt
information
per serving in Cal
(Calories).
This is exactly the
same figure as kcal
(Kilocalories).
For example, Turkish saksuka Grated carrots Small plate of mixed Shellfish and scallop
216 Cal=216 kcal
salad (p. 117) Tabouleh Spicy rabbit
salad (raw vegetables shell
(p. 83) Turkey with
Steak with Real homemade and cubes of cheese)
Lunch
Cod papillotes with chips (p. 29) Light ham and Quinoa pumpkin and
green vegetables shallots/broccoli Glazed carrot and
pea risotto (p. 84) nutmeg (p. 152)
steamed potatoes
Roasted Chicken wings Anglerfish cheeks
Fromage blanc or pineapple Stewed fruit with vanilla (p.44) Moist white chocolate
cottage cheese Greek-style yogurt cake with caramel centre
and figs with Yoghurt
honey(p138) Fresh fruit Seasonal fruit crumble
Orange/cinnamon duo Seasonal fruit salad Skewer of fresh fruit
Soft-boiled egg with Mushroom and

Endives au jambon, bread soldiers chestnut soup ActiFried Vietnamese spring rolls Pumpkin soup
Mushrooms quiche
Dinner
béchamel scrambled
Cabbage salad Fried rice (p.134) Cheese platter
Salad
Fromage blanc or tortilla (p. 80)
Abricots du cottage cheese with
Rhubarb and honey Ice cream with fruit Yoghurt Salad
Valais flambés pistachio
(p53) Fresh fruit sauce
yoghurt Fresh fruit Pineapple Fruit salad
cake (p. 48)
BALANCE IS KEY
26 | 27

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rebalancing day Your choice Dinner with friends Your choice Energy breakfast! Party night Pleasure and cuisine day
Citrus salad Homemade pound cake

Fruit juice
Breakfast
Coffee Seasonal fruit Danish pastry Coffee
Wholemeal bread and
Melba toast/butter Muesli and milk
jam
Grapefruit Indian tea Coffee Fruit salad
Jam Fresh fruit Hot chocolate
The recipes Mixed grain bread and Corn flakes with milk Freshly squeezed juice Soft-boiled egg and
listed in green butter multi-grain bread
Yoghurt Carrot juice
are detailed soldiers
in this book.
* Each recipe states
the nutritonal
information
per serving in Cal
(Calories). Celery
Heart of palm salad Leeks and vinaigrette Tomato salad
This is exactly the Algarve-style Raw vegetable salad
same figure as kcal
squid (p. 76) Stuffed pork
(Kilocalories). Green beans with with cheese cubes ActiFried Kebab Mozzarella medallions,
For example,
New potatoes with
(p118)
Lunch
216 Cal=216 kcal fresh sage, pears garlic, tomatoes vegetable skewer
and peanuts (p. 65) Rice and Provence- Veal blanquette
style tomatoes and shrimp (p. 36) Salmon steaks with rosemary and
Aubergine purée with cabbage-carrot
Hake fillet Fresh pasta and peas steamed potatoes Vegetable julienne salad (p. 57)
Fromage blanc Pieces of cheese and
(or low-fat fromage bread Semolina pudding
Yoghurt and fresh fruit Cinnamon Cherry beer Vanila crème brûlée
frais) and fruit sauce apples (p. 111)
juice Vanilla cream Orange cherries (p. 62)
Tomato, avocado Potato, carrot and leek Peppers and

Salmon spinach soup vinaigrette
and tuna salad
Soupe de pois cassés Spicy chicken lasagne Seafood Avocado and smoked
drumsticks and Mediterranean salmon cup of taste
Dîner
aux saucisses Tex-Mex chips fritto-misto with

fennel salad Lamb's lettuce salad vegetable cocktail sauce
(p30) (p. 105) tomato sauce (p.108) Courgette lasagne
Panacotta aux fruits Wholemeal bread Stewed fruit (p. 91))
frais Rice pudding with ice wine Baked potatoes and Pineapple carpaccio
Milk and fruit custard grilled aubergines
(p. 147) Sweet and savoury
crêpe party Milkshake
POTATOES AROUND THE WORLD
28 | 29
Nutritional information per serving
With 1 spoonful of oil to be health conscious
216,8 Cal [ Protein: 5 g ~ Fat: 3,6 g ~ Carbohydrates: 42,3 g ] Nutritious
With 2 spoonfuls of oil to be even tastier
256,5 Cal [ Protein: 5 g ~ Fat: 6,9 g ~ Carbohydrates: 42,3 g ] POTATOES ON A
REGULAR BASIS
Potatoes lend themselves to so
many different preparations
that they can fit very regularly
into your menus and you
never get tired of them. When
it comes to chips, the problem
is having them repeatedly day
after day, so vary the way you
cook potatoes. Balance and
common sense are key.
POTATOES
AROUND THE WORLD
Real Homemade Chips
SERVES 4 • PREPARATION 15 MIN • COOKING 40-45 MIN
1 kg/2 lbs 4 oz peeled, 1 Cut the potatoes into chips the size of your choice: 8 x
washed potatoes 8 mm, 10 x 10 mm or 13 x 13 mm. Wash the cut chips
1 Oil well, drain and dry carefully.
Salt 2 Put the chips in the ActiFry pan. Pour the oil evenly
over the chips.
3 Cook for 40-45 minutes depending on the thickness of

the chips.
LA POMME DE TERRE À TRAVERS LE MONDE
30 | 31
THE
MEXICO ISLANDS
Tex-Mex Chips Coconut-flavoured

SERVES 4 • PREPARATION 15 min • COOKING 40 min Chips
1 kg/2 lb 4 oz peeled,
1 Cut the potatoes into chips measuring 1 cm in thickness. SERVES 4 • PREPARATION 15 min • COOKING 40-45 min
washed potatoes Wash the cut chips well, drain and dry carefully.
1 Oil 1 kg/2 lbs 4 oz peeled, 1 Cut the potatoes into chips measuring 1 cm in
2 Mix the Tex-Mex powder with the oil. Put the chips in the thickness. Wash the cut chips well, drain and dry
1 Tex-Mex powder washed potatoes
ActiFry pan. Pour the oil and Tex-mex mixture evenly over carefully
(available in most the chips. Cook for 30 minutes. 1 Oil
supermarkets) 1 grape seed oil
2 Mix the oil, the grape seed oil and the dessciated
1 Tabasco 3 Open the ActiFry. Add salt. Pour the Tabasco over the chips. coconut.
2 dessciated coconut
Continue cooking for 10 minutes.
3 Put the chips in the ActiFry pan. Pour the oil mixture
evenly over the chips. Cook for 40-45 minutes.
Tip If you cannot buy Tex-Mex powder, use Fajitas spice mix
instead and omit the Tabasco.
32 | 33
215 Cal Nutritional information per serving
[ Protein: 4.6 g ~ Fat: 8.1 g ~ Carbohydrates: 31.4 g ]
NETHERLANDS
Nutritious
A GOOD SOURCE
This potato recipe contains mainly
complex carbohydrates. To control
Potato Wedges
your fat intake, limit the amount of
sauce you eat. and Cocktail Sauce
SERVES 6 • PREPARATION 10 min • COOKING 40 min
800 g/1 lb 12 oz washed 1 Cut the potatoes into wedges with the skin on. Cut
potatoes each potato into two and then into 4 or 8 wedges
depending on the size. Wash well and dry with a clean
1 onion, diced
tea towel.
1 red pepper, diced
2 Cook the potato wedges with a spoonful of oil of your
1 clove garlic, peeled choice for 20 minutes. Add the onion and bell pepper.
chives Cook for 10 minutes.
fresh chives, finely chopped Cut the garlic into thin slices and chop the basil. Add
1 oil
3 both to the potatoes. Cook for another 10 minutes.
100 ml/31/2 fl oz low-fat plain Sprinkle with finely chopped chives just before serving
yoghurt with cocktail sauce.
100 ml/31/2 fl oz low-fat 4 The sauce is easy to make: mix together the yoghurt,
mayonnaise mayonnaise, ketchup and paprika.
50 ml/2 fl oz/3 tablespoons Alternative serving suggestion (shown in photograph):
tomato ketchup
Cut the potatoes into pieces instead of wedges and
pinch paprika omit the sauce."
34 | 35
Nutritious Nutritious
ENERGY BOOST! BODY FUEL!
Potatoes give you energy The potatoes in this recipe
because of their carbohydrate bring complex carbohydrates
content that comes in the form of to your diet, which constitute
starches that are slowly one of your body's main
assimilated by the body. sources of fuel.
360 Cal 227 Cal
Nutritional information per serving Nutritional information per serving
FRANCE [ Protein: 35.4 g ~ Fat: 10.9 g ~ Carbohydrates: 30.1 g ] [ Protein: 5.4 g ~ Fat: 10.1 g ~ Carbohydrates: 29.6 g ] RUSSIA
Sarladaise Potatoes Potatoes

with Mushrooms

800 g/1 lb 12 oz peeled,
1 Cut the potatoes into slices 3 to 4 mm thick. Wash and
washed potatoes dry well.
600 g/1 lb 5 oz peeled, 1 Cut the potatoes into cubes. Wash and rinse well. Cut
40 g/1 heaped tablespoon Melt the duck or goose fat for 1 to 2 minutes in the
duck or goose fat
2 ActiFry pan. Add the potato slices and cook for 30
washed potatoes the mushrooms into quarters.
150 g mushrooms Heat the oil in the ActiFry pan and cook the onions for 2
3 cloves garlic, peeled minutes.
150 g/5 1/4 oz onions,
2 minutes. When the onions start to become transparent,
1 bunch flat-leaf parsley add the potato cubes. Cook for 10 to 15 minutes, or until
3 Stem the parsley and finely chop. Finely chop the finely chopped
salt, pepper garlic. A few minutes before the potatoes are finished they are nearly cooked.
150 ml/5 fl oz low-fat cream
cooking, season with salt and pepper and sprinkle with Add the mushroom quarters and cook for 2 minutes.
chopped garlic and parsley. 1 vegetable oil 3 Add the cream. Cook for another 2 to 3 minutes and
season.
You can also add basil or thyme
You can use wild mushrooms instead of white
to this dish.
mushrooms to make this recipe. You will have
Stéphanie Biteau
to adjust the cooking time.
36 | 37
CZECH Nutritional information per serving 288 Cal
REPUBLIC [ Protein: 13.3 g ~ Fat: 5.3 g ~ Carbohydrates: 47.5 g ]
New Potatoes Nutritious

MORE VITAMINS AND
with Garlic, Tomatoes and Shrimp MINERALS
This recipe combines the
benefits of new potatoes
(vitamins, minerals and
complex carbohydrates),
prawns (good quality protein
and little fat) and the
SERVES 4 • PREPARATION 8 min • COOKING 35 min beneficial effects of garlic to
help blood circulation. New
potatoes have more vitamin
800 g/1 lb 12 oz small new Wash and dry the potatoes. Put them in the ActiFry pan.
potatoes, unpeeled
1 Separate the garlic cloves without removing the peel.
C than other potatoes, along
with more minerals such as
(variety: Charlotte, for Wash and dry them. Add them to the ActiFry. Pour a few magnesium, which fights
example) drops of oil on the potatoes and the garlic. Cook for 20 stress. You get more of these
minutes. qualities when you do not
4 peeled, seeded and
peel the potatoes.
chopped tomatoes
2 Add the tomatoes to the ActiFry and cook for an
12 raw prawns, peeled
additional 10 minutes. Add the prawns and the spices.
2 finely chopped parsley Cook for 5 minutes or the time needed to cook the
or fresh Provence herbs prawns. Add the herbs and serve with a green salad.
2 heads garlic
(about 120 g/4 1/4 oz)
1½ olive oil
salt and freshly ground
pepper for seasoning
For more flavour, use leeks instead of
tomatoes. Mushroom lovers can add
mushrooms.
Nutritious

38 | 39
IDEAL FOR LUNCH!

This recipe provides complex
carbohydrates that will keep
you from feeling hungry
before your next meal. It
goes perfectly with grilled
meat or fish.
217 Cal
Nutritional information per serving UNITED ARAB
USA [ Protein: 3.2 g ~ Fat: 6.2 g ~ Carbohydrates: 37.1 g ] EMIRATES
Peanut Bacon Chips Potatoes

with Garlic and Coriander
1 Cut the potatoes into cubes. Wash the cut potatoes
1 Cut the potatoes into chips measuring 1 cm in washed potatoes well, drain and dry carefully.
washed potatoes thickness. Wash the cut chips well, drain and dry
2 fresh coriander leaves Mix the olive oil, coriander and fresh garlic in a ramekin
1 peanut oil carefully.
finely chopped
2 or small bowl and set aside.
80 g/3 oz salted peanuts Put the chips in the ActiFry pan. Pour the oil evenly over
80 g/ 3 oz bacon puffs or
2 the chips. Cook for 35 minutes.
¼ fresh garlic, finely
chopped 3 Place the potato cubes into the ActiFry pan and pour
the vegetable oil evenly over the potatoes. Cook for 35
smokey bacon crisps 1 olive oil minutes, then add the olive oil and cook for an
3 Put the bacon puffs or crisps into a food processor.
Process into a powder (the consistency of breadcrumbs. 1 vegetable oil additional 5 minutes.
Finely chop the peanuts. Mix the peanuts and bacon Season to taste.
powder.
salt 4
4 After 35 minutes, open the ActiFry. Sprinkle the peanut
and bacon mixture over the chips. Continue cooking for
5 minutes.
40 | 41
[ Protein: 12.1 g ~ Fat: 14 g ~ Carbohydrates: 37.6 g ]
CANADA
Nutritious
GET YOUR CALCIUM!
The complex carbohydrates
found in potatoes give off
energy little by little. This
recipe also provides a good
Lower Fat
quantity of calcium.
Poutine
875 g/1 lb 14 oz washed 1 Cut potatoes (without peeling them) into chips about
floury potatoes 1 cm thick. Wash the cut chips well, drain and dry
170 g/6 oz diced mozzarella
carefully.
1 dash Worcestershire sauce 2 Put the chips in the ActiFry pan. Pour half the oil over
them evenly. Cook for 40 minutes, or until the chips are
1½ flour (plain)
crispy, golden and well cooked inside. Season to taste.
375 ml/12 1/2 fl oz beef stock
3 Meanwhile, heat the rest of the oil in a small saucepan
2 vegetable oil
over medium heat. Add the flour and cook, mixing, for
salt 1 minute, or until the flour browns lightly. Add the
pepper stock and the Worcestershire sauce, whisking. Bring to
a boil and simmer, mixing regularly, for 5 minutes or
until the sauce has thickened. Season to taste.
4 Divide the chips onto 4 plates. Sprinkle each with equal

amounts of cheese. Cover with the hot sauce to melt
the cheese.
Let us begin our travels in France,
a country with multiple regional
culinary traditions, a country of
With ActiFry, I can cook with a culinary creation and trends. Then
variety of different oils, because I we will visit our friends in
only need one spoonful. What is my Switzerland and Belgium,
favourite oil? Grape seed oil is delicious. countries divided into multiple
languages, which offer primarily
Françoise, 48 years old local specialities made with
Midi-Pyrénées, France seasonal regional ingredients.
Germans like gastronomy, but
they love cooking that is full of
taste, with an eye to fashions and
trends of the moment. British and
Dutch cuisines have their traditional
side, yet they have absorbed
Before
ActiFry, I would never FRANCE
make chips in winter: it was
too smelly! With ActiFry, I make
A Northern SWITZERLAND
GERMANY
chips whenever I want to and it is
easy. I can make everyone happy, European BELGIUM
no matter what the season.
I have high
Circuit NETHERLANDS
Greta, 27 years old ENGLAND
cholesterol and have
Lower Austria, Austria
to follow a strict diet. I
bought ActiFry to vary my
diet and respect my doctor's cultural influences from immigrants
instructions. Now, I no longer to make dishes that have become
feel guilty for my health and I eat real national favourites.
a varied diet thanks to ActiFry.
Renée, 56 years old

Berne, Switzerland
A NORTHERN EUROPEAN CIRCUIT
44 | 45
Nutritional information per serving 170 Cal
FRANCE Nutritious
Angler-fish Cheek GET YOUR PROTEIN!

Angler-fish is a lean, firm fish.
This recipe offers both a
good source of protein for
Stew with Vanilla muscle function and a good
amount of fibre to make you
feel full.
12 angler-fish cheeks 1 Put the small onions, unpeeled, into the ActiFry pan
400 g/14 oz white and heat for 1 minute, then set aside in a bowl of cold
mushrooms
water. Cool and peel. Peel the mushrooms, carrots and
celery sticks. Chop them finely. Grate the lemon zest
1 vanilla pod and coat the angler-fish in lemon zest; set aside. Cut
2 celery sticks (170 g/6 oz) the lemon into wedges. Cook the small onions again for
200 ml/ 7 fl oz fish stock 15 minutes and set them aside.
or fumet Add the celery and carrots, with the fish stock. Season
2 and cook for 15 minutes, adding a little water if the
1 carrot (large or two
small - 300 g/10 1/2 oz) mixture becomes too dry.
1 organically grown lemon 3 Add the garlic cloves, mushrooms and small onions,
3 cloves garlic, peeled along with the vanilla pod, cut into 4 lengthwise. Make
sure there is enough sauce left in the pan, or add about
300 g small whole onions a half of cup of hot water if necessary. Cook for 5
or shallots minutes. Taste. Add more seasoning if needed.
4 Top with the angler-fish cheeks you have "breaded"

If you cannot buy with lemon zest. Cook for another 5 to 7 minutes. Serve
angler-fish, use this delicious stew in a pretty dish, topped with lemon
monkfish fillets instead. wedges. Remove the vanilla pod before serving.
46 | 47
210 kcal Nutritional information per serving
[ Protein: 17 g ~ Fat: 13.2 g ~ Carbohydrates: 4 g ]
Nutritious FRANCE
MUSHROOMS
This is a good way to
rediscover mushrooms, a
singular vegetable that is a
Mushroom Tarragon Chicken
fine source of protein, vitamins
and minerals with a woody
taste all its own.
2 boneless chicken breasts, 1 Heat the ActiFry and add the seasoned chicken pieces.
125 g/9 oz, skinned and diced Cook for about 3 minutes, then add the shallots, and
mushrooms. Season. Cook for another 7 minutes.
125 g/4 1/2 oz sliced mushrooms
300 ml10 fl oz chicken stock 2 Add the chicken stock mixed with the corn flour and
the cream. Cook for another 2 to 3 minutes and add
½ corn flour (cornstarch) the chopped tarragon. Serve.
100 ml/3 1/2 fl oz low-fat cream
1 sprig fresh tarragon finely
chopped
50 g/1 3/4 oz shallot, sliced
thinly
1 Oil
Cooking and sharing are Watch the seasoning: tarragon adds salt, pepper
values that bring pleasure salt to your dish. Do not salt too
to both your body much at first, and then correct the
and your heart.
seasoning just before serving.
Stéphanie Biteau Stéphanie Biteau
48 | 49
[ Protein: 7.6 g ~ Fat: 6.1 g ~ Carbohydrates: 24 g ]
FRANCE Nutritious
FULL OF VITAMINS!
Rhubarb and Pistachio Rhubarb is both rich in

calories and fibre, which is
for good digestion, and it
Yoghurt Cake contains vitamin C for

vitality. Using milk and plain
yoghurt also makes this
dessert a good source of
calcium.
SERVES 6 • PREPARATION 20 min • CHILLING 4 hr • COOKING 17 min
100 g/3 1/2 oz sugar

1 Wash the rhubarb stems. Remove the fibres and slice to
1 kg/2 lbs 4 oz rhubarb about 1 cm in thickness.
(fresh or frozen)
2 Place the rhubarb and sugar in the ActiFry pan. Cook for
1+4 g powdered agar-agar about 15 minutes, until the rhubarb is stewed. Sprinkle
(organic stores) with agar-agar and cook for another 2 minutes. Set aside.
125 g/4 1/2 oz shortbread
3 Crumble the shortbread in a bowl. Add the puffed rice and
biscuits
the chopped pistachios. Add 2 or 3 tablespoons of warm
1 chopped pistachios water and form into a dough-like consistency. To make the
20 g/3/4 oz/1 tablespoon yoghurt cream, bring the milk to a boil. Add the remaining
puffed rice breakfast agar-agar to the milk and mix well. Add the yoghurt.
cereal Line the bottom of a small removable mould or individual
3 warm water
4 ramekins with the crust dough and pat down. Add a layer
200 ml/7 fl oz semi of stewed rhubarb. Top with the yoghurt cream and chill
skimmed milk
for 4 hours. To serve, place a few drops of pistachio butter
onto the top and make a design with the tip of a knife.
4 plain low-fat yoghurts
Alternatively, top with a few extra chopped pisatchios.
1 small pinch pistachio
butter (optional) The photograph shows the recipe made with green
rhubarb but red rhubarb can be used instead.
50 | 51
SWITZERLAND Nutritious
A BALANCED MEAL!
Contrary to popular belief,
this risotto is a balanced and
complete meal with a
Saffron Risotto controlled amount of fat. It

provides both good protein
for your muscles and
complex carbohydrates so
you feel full. It is ideal with a
SERVES 2 • PREPARATION 10 min • COOKING 32 min starter of raw vegetables or a
salad, and with a piece of
30 g/1 oz smoked bacon, Brown the diced bacon in its own fat for 5 minutes in fruit to complete the meal.
diced or lardons
1 the ActiFry. Remove them as soon as they begin to
30 g/1 oz cooked ham diced brown.
200 g/7 oz sliced veal fillet 2 Cook the onions until soft in the bacon fat, then add
1 pinch saffron the rice and cook for 2 minutes.
100 g/3 1/2 oz fresh 3 Add the tomatoes, cut into a small dice, and the garlic.
tomatoes, peeled Pour in the chicken stock and add the thyme and
saffron. Mix and cook for 15 minutes. Add another 100
400 ml/ 14 fl oz low-fat
ml/3 1/2 fl oz water if necessary.
chicken stock
100 g 3 1/2 oz raw arborio 4 When the rice begins to increase in volume, add the
risotto rice veal, ham and the bacon. Stir, adjust the seasoning and
cook for about 10 additional minutes. Leave to stand
1 clove garlic, finely chopped for 3 minutes before serving.
thyme
50 g/1 3/4 oz finely chop-
The risotto should have a little liquid
ped onions left, if necessary, add more liquid during
the cooking process. To get a softer
salt, pepper
risotto, stir 2 or 3 times during the cooking
process.
52 | 53
Nutritious SWITZERLAND
L’ABRICOT GOURMAND !
Ce délicieux dessert est peu
énergétique tout en étant
gourmand.
Flambéed Valais
Apricots
6 to 8 plump fresh apricots, 1 Cut the apricots in half, remove the stones, break them
not too ripe open and remove the nuts. Peel these nuts, dip them in
boiling water and cut into small sticks.
2 Valais apricot brandy
½ lemon juice 2 Add the butter and sugar to the ActiFry pan. Add the
water. Heat until you get a syrupy juice and then add
25 g/scant 1 oz/1 3/4
the same amounts of lemon juice and apricot brandy.
tablespoons butter
25 g/scant 1 oz/1 heaped 3 Once the mixture is boiling, add the apricots, cut-side
tablespoon sugar
down. Cook for 2 to 3 minutes, then turn over.
4 tablespoons water
Tip Any type of good quality apricot brandy can be

Apricots can be replaced by substituted for Swiss Valais region apricot brandy.
other seasonal fruit, such as
apples or pears, or any other fruit
that holds up well to cooking.
54 | 55
GERMANY Nutritious
Wiener COMBINING PROTEINS!

This is a perfect combination
of good quality protein (veal)
for your muscles, balanced
Schnitzel fatty acids (canola and veal)

for the cardiovascular
system, and complex
carbohydrates (flour,
breadcrumbs) so you feel full.
SERVES 4 • PREPARATION 10 min • COOKING 15 min This recipe is served ideally
with spinach or a green
salad.
500 g/1 lb 2 oz veal escalopes
1 Cut the veal escalopes into pieces weighing 20 to 30
1 canola or rapeseed oil g/about 1 oz each and pound them to flatten. Season
with salt, pepper and lemon on both sides.
4 fine dried breadcrumbs
3 flour (plain) 2 Chop the parsley finely and beat the eggs in a bowl.
1 egg 3 Dip the veal first into the flour, then into the beaten
juice of 1/2 lemon eggs and finally into the breadcrumbs, until well
coated. Bread a second time and refrigerate for half an
chopped parsley hour to set the coating.
salt, pepper
4 Pour a half spoonful of oil into the ActiFry.
Add a 200-g/7-oz portion of veal and a half spoonful of
oil. Brown for about 15 minutes.
Wiener Schnitzel is breaded with flour, egg
Tip The best canola oil comes from the Teutberg forest Success in making and breadcrumbs. You can buy
in Germany; it has a slight taste of butter. But it is a dish depends on breadcrumbs or make them yourself by
hard to find. how we use foods. crushing Melba toast or bread you have
toasted in the oven until you get fine
Reinhard Üblacker crumbs. Wiener Schnitzel is traditionally
served with a slice of lemon.
56 | 57
Nutritious For the stuffed pork
360 Cal [ Protein: 35.4 g ~ Fat: 10.9 g ~ Carbohydrates: 30.1 g ]
FULL OF FIBRE! For the cabbage-carrot salad
This menu provides a good
109 Cal quantity of fibre, thanks to
[ Protein: 3.7 g ~ Fat: 2.6 g ~ Carbohydrates: 17.2 g ] GERMANY
the prunes, kohlrabi and
rosemary. And fibres are
often missing from our daily
food intake, even though
they make digestion easier.
This recipe is rich in sage,
Stuffed Pork Medallions,
with its diuretic properties,
but also in iron and vitamin
B12 from the pork, which
Rosemary Vegetable Skewer
prevents anaemia.
and Cabbage-Carrot Salad
FOR THE PORK FOR THE CABBAGE-CARROT 1 Wash the pork tenderloin under cold water and dry. Depending on
SALAD the size of the tenderloin, cut them into two or three pieces. Cut
4 filets mignons de porc 1 kohlrabi open the tenderloins to form a thin escalope. Top the tenderloin
(env. 150 g chacun) with prunes, roll and tie with kitchen string.
1 carrot
1 courgette 1 tart apple 2 Prepare a marinade with salt, pepper, chopped sage leaves and oil.
4 champignons Marinate the pork for a few hours and then cook for 20 minutes in ActiFry.
3 tablespoons
12 pruneaux (dénoyautés watercress 3 Meanwhile, peel the onion and cut into quarters. Seed the pepper and
et non sulfurés) cut into large pieces. Cut the courgette into thick slices. Season the
Prunes should contain at leas 20% water to 1 tablespoon vegetables and poke them onto a rosemary sprig used like a skewer.
be properly moist. Good quality prunes are 10 feuilles de sauge
lemon juice
firm and their skins are a little thick. If they 2 grandes branches 4 15 minutes before the cooking is finished, add the vegetable skewers.
1 tablespoon
are too firm, boil them for a few minutes in de romarin Serve pork and vegetable skewers immediately with the cabbage-
apple or orange juice to soften them. When 1 poivron jaune
double cream 5 carrot salad.
eaten in reasonable quantities, prunes help 1 teaspoon honey
1 oignon rouge Meanwhile, prepare the salad by grating the kohlbrabi, carrot and
digestion. 100 g/3 1/2 fl oz plain
2 d’huile de colza apple or by slicing it into thin ribbons using a vegetable peeler.
Reinhard Üblacker yoghurt
Sel, poivre Mix the lemon juice, cream, honey, yoghurt and salt to make a dressing.
salt
Mix all ingredients together with the watercress.
58 | 59
BELGIUM Nutritious
NO MORE CRAVINGS!
Rice provides slowly absorbed
complex carbohydrates that
progressively give off their energy
so that you no longer feel hungry
and crave food between meals.
Risotto
100 g/ 3 1/2 oz/scant 1/2 Pour the rice into the ActiFry pan with half a spoonful
cup raw risotto rice
1 of olive oil, a pince of salt and the onion. Cook for 2
20 g/3/4 oz/1 tablespoon minutes and add the white wine.
grated parmesan cheese Leave the mixture to stand for 2 minutes, then add the
1 tomato, diced (optional)
2 chicken stock. After 10 minutes of cooking, let stand for
2 white wine
another 10 minutes and then cook again for 10
minutes.
1 sliced onion
3 After 15 minutes of cooking, add 100 ml of stock if
400 ml/14 fl oz low-salt
needed. Add the parmesan, a spoonful of olive oil and
chicken stock the tomato dice. Cook for another 10 minutes to get a Refinement and simplicity are key
1½ olive oil delicious risotto. Set aside for 3 minutes before serving. to cooking. Add a small slice of cold smoked
You can substitute fresh goat cheese for the eel just before serving.
Tip parmesan cheese. Geert Van Der Bruggen
60 | 61
Nutritional information per serving Nutritional information per serving
[ Protein: 28.3 g ~ Fat: 6.9 g ~ Carbohydrates: 53.6 g ] [ Protein: 1.7 g ~ Fat: 8.8 g ~ Carbohydrates: 5.2 g ]
528 Cal 107 Cal

BELGIUM BELGIUM
Pork Nutritious
A COMPLETE RECIPE!
Red
Tenderloin Here is a complete dish, rich
in essential protein that
with Ale
contributes to muscle
function, in complex
carbohydrates so you feel
full, and in vitamin B12,
Cabbage
SERVES 4
PREPARATION 40 min
COOKING 25 min
which helps fight anaemia.
Ideally, eat this with red
cabbage served with a
with Mustard
mustard vinaigrette: the fibre
will help digestion, and you
will get a full day's
Vinaigrette
Cut the meat into slices about 1 cm thick and marinate recommended quantity of
400 g/14 oz pork tenderloin
1 them in dark ale to which you have added chopped vitamin C for vitality and SERVES 4 • PREPARATION 10 min
garlic, ginger and herbs for at least a few hours. omega 3 to help the
25 cl/1 cup dark ale (such as cardiovascular system.
1 In a bowl, mix the mustard, vinegar and honey.
Rodenbach) Wash the potatoes and cut them into wedges,
1 small piece fresh ginger 2 lengthwise. Peel the small onions and cut in half. Pour 1
Progressively add the oil, whisking constantly like you
would to make a mayonnaise, until you get an
finely chopped spoonful of corn oil in the ActiFry pan and cook the ½ red cabbage emulsified sauce.
10 mushrooms potatoes and small onions for 10 minutes.
3 oil Cut the red cabbage into thin slices and season with
6 medium size, firm potatoes Meanwhile, drain the pork, saving the marinade. Pat the 2
thyme, bay leaves
3 meat dry with paper towels.
1 tablespoon white the vinaigrette.
balsamic vinegar
and rosemary chopped
4 Add the meat to the potatoes with the quartered 1 tablespoon mustard
10 small white onions mushrooms and brown for 5 minutes. Add the marinade The longer you prepare your marinade in
or shallots 1 teaspoon honey advance (ideally 24 hours ahead of time),
and simmer for another 10 minutes.
2 cloves garlic the better the meat will be. Belgians
1 corn oil prepare this recipe with strong dark ale,
such as Rodenbach.
Geert Van Der Bruggen
62 | 63
BELGIUM Nutritious
THE PERFECT PLEASURE
DESSERT!
Choose dark cherries that are
Cherry Beer riches in vitamin C for vitality

and vitamin A for your skin.
The almonds provide
Cherries interesting fatty acids for

your cardiovascular system.
100 ml/3 1/2 fl oz cherry

1 Brown the flaked almonds for 10 minutes in the ActiFry
beer (Kriek) and set aside to cool.
400 g g/14 oz pitted cherries Cook the cherry beer with the sugar, vanilla and ginger
1 teaspoon thinly sliced
2 for 5 minutes.
fresh ginger Add the cherries and cook for 10 minutes. Add the zest
1 vanilla pod
3 and juice of 1 lemon and half the flaked almonds (use
or the rest for presentation).
1 powdered vanilla
100 gl/3 1/2 oz flaked
almonds
zest and juice of 1 lemon The cherries will have more flavour if you
20 g/3/4 oz/ 1 tablespoon let them cool before serving. In Belgium,
sugar there is a very flavourful cherry beer
called Kriek.
64 | 65
Nutritious PAYS-BAS
AN ORIGINAL WAY TO ENJOY

GREEN BEANS!
This is a way to benefit from
their numerous nutritional
properties and enjoy new
flavours: antioxidant vitamin
Green Beans
A, vitamin C for vitality, and B9
for its contribution to the
immune system, not to
with Fresh Sage, Pears and Peanuts
mention the digestive
properties of sage.
600 g/1 lb 5 oz green beans 1 Cut the ends off the green beand cut them lengthwise.
2 pears, not too ripe, peeled Pour a spoonful of oil in the ActiFry pan and cook the
and diced
2 beans for about 10 minutes with the sage. Add the
fresh sage, chopped diced pear and the peanuts. Pour in the vegetable
stock with the cream. Cook for another 10 minutes.
2 peanuts
100 ml/3 1/2 fl oz low-fat whip-
ping cream
100 ml/3 1/2 fl oz vegetable stock
1 oil
A passion for balanced cooking is For more flavour, use leeks

the best culinary gift you can
offer.
instead of tomatoes. Mushroom
Mathijs Vrieze lovers can add mushrooms.
66 | 67
NETHERLANDS Nutritious
FISH MENU!
The mix of a lean fish
(angler-fish) and an oily fish
Braised Fish (salmon) balances the fatty

acids in this recipe which is
both generous and light,
providing a good quantity of
with Tomatoes and Fennel omega-3 fatty acids that

protect the cardiovascular
system, and a controlled
quantity of fat in all.
500 g/1 lb 2 oz fish

1 Cut the fish into a dice with a sharp knife, sprinkle
(a mixture of salmon and with lemon juice and marinate while you dice the
angler-fish) fennel and tomatoes. Cut the cucumber into half
¼ peeled cucumber
slices. Chop the chives and parsley.
½ fennel cut into small dice 2 Put the fish in the ActiFry, add a good quantity of
pepper and sprinkle with salt. Add the cucumber,
chives
chives, fennel, tomatoes and the juice of the other
2 tomatoes lemon. Sprinkle with a spoonful of olive oil. Cook for
2 lemons 15 minutes.
chopped fresh parsley Add the fish stock and the cream. Cook for another You can add saffron to this braised fish
3 15 minutes. Top with parsley for decoration.
50 ml/2fl oz fish stock or fumet dish, or spice it up with slices of raw ginger or
50 ml/2 fl oz low-fat fresh coriander leaves to give it an exotic
whipping cream taste.
Tip Monkfish fillets can be substituted for angler-fish.
1 olive oil Mathijs Vrieze
salt and freshly ground pepper
68 | 69
Nutritious ENGLAND
GOOD FAT!
Poultry has "good fat", because
it is mainly monounsaturated
and polyunsaturated, which
contribute to the cardiovascular
system. In addition, pineapple has
a large variety of minerals and
vitamins.
Pineapple
chicken
600 g/1 lb 5 oz boneless

1 In a bowl, mix the chicken strips with the a mixture of
chicken breast cut into
cornflour, salt and pepper to coat them. Put them in
thin strips (1 cm by 3 cm) the ActiFry pan and pour in the oil. Cook for 5 minutes.
250 g/9 oz canned pineapple Drain the pineapple and reserve the juice.
pieces, drained
2 Stop the ActiFry, add the ginger, curry powder and
2 soy sauce pineapple and mix. Marinate for 5 minutes. Add the
2 pineapple juice soy sauce and water. Add 1 tablespoon of cornflour
1 cornflour (cornstarch) mixed in with the pineapple juice. Add this to the
ActiFry.
Making dishes from good quality ½ ground ginger
To intensify the flavours, use Cook for another 5 minutes or until the chicken is
ingredients is the essence of
culinary enjoyment to offer to strong instead of mild curry ½ mild curry powder 3 cooked and tender.
your family and friends. powder, and increase the 2 Oil
proportions to one ActiFry spoonful. 250 ml/9 fl oz water
Glenis Noble
Tip Serve with basmati rice (500 g/1 lb 2 oz)
salt, pepper
70 | 71
[ Protein: 45 g ~ Fat: 10.6 g ~ Carbohydrates: 18.8 g ]
ENGLAND Nutritious
FULL OF PROTEIN!
This recipe is a perfect
Beef marriage of animal protein,

with the beef, and plant
protein, with the red beans.
Protein is essential for our
with Beans muscles to function properly.

This dish also provides you
with fibre for good digestion
and lycopen, which is an
antioxidant found in
SERVES 4 • PREPARATION 10 min • COOKING 12 min tomatoes.
500 g/1 bl 2 oz lean steak Trim the fat from the

1 meat and cut into thin
1 olive oil
1 cm strips. Add the oil and onion in the ActiFry pan and
1 sliced medium onion
cook for 3 minutes. Add the meat and continue cooking
400 g/14 oz/1 can chopped for 5 minutes.
tomatoes
2 Add the tomatoes and their juice, the stock, the thyme
200 ml/7 fl oz beef stock and the beans and cook for 4 minutes.
¼ teaspoon thyme chopped Season with black pepper to taste.
410 g/14 oz/1 can red kidney If the tomatoes are too acidic, add a pinch of sugar
beans, washed and drained to mellow the flavour.
salt, pepper
Serve with green beans

or broccoli and melba
toast.
Glenis Noble
Italian cuisine, which has its
epicentre somewhere between
Tuscany and Emilia-Romagna, is
characterized by a large variety of
ingredients and great regional
diversity. On the other side of the
Mediterranean, Greek cuisine,
which is traditional in
Mediterranean countries, has
recipes and techniques that differ
between the islands and inland
areas. Spanish cuisine is also has a
Mediterranean diet, with
gastronomic and cultural
differences depending on the
regions. The trip ends with
Portuguese cuisine, one of the
Under
PORTUGAL
the Sun SPAIN
of Southern ITALY
GREECE
Europe
world's richest in terms of variety
of ingredients-Vasco de Gama
contributed to that-and its
Moorish, Roman, African and
Indian influences.
UNDER THE SUN OF SOUTHERN EUROPE
74 | 75
Nutritious PORTUGAL
QUALITY MARRIAGE
This recipe is rich in good
quality protein, thanks to the
marriage of pork and clams.
The latter also provide iodine,
which is good for the brain.
Alentejo-style
Pork
600 g/1 lb 5 oz pork tenderloin 1 Put the clams in water with a little flour until they
300 g/10 1/2 oz clams open and expel any sand. Repeat this procedure until
all the sand has been eliminated. Put the sliced onion
1 medium onion in the ActiFry pan with a spoonful of olive oil and
250 ml/9 fl oz dry white wine brown for 5 minutes.
paprika to taste Add the pork cut into cubes, 2 spoonfuls of olive oil,
3 olive oil
2 salt to taste, pepper and a little paprika. Pour the white
salt, pepper wine over the meat and cook for 5 minutes.
3 Add the clams and cook for an additional 10 to 15

minutes.
Season the meat ahead of time
and allow it to marinate for a few
hours, or overnight, to give it more Tip Serve with chips made in the ActiFry.
flavour.
76 | 77
PORTUGAL Nutritious
THE BENEFITS OF SQUID!
Squid are rich in protein and
poor in fat. They are, in
addition, an excellent source
of iodine, which contributes
to a healthy brain.
Algarve-style
Squid
600 g/1 lb 5 oz squid, cut

1 Wash and trim the squid and season with salt. Peel the
into slices garlic and chop finely. Cut the green pepper and chilli
½ green pepper into strips. Put the garlic, strips of green pepper, the
chilli pepper and the olive oil in the ActiFry pan and
1 red chilli pepper cook for 10 minutes.
100 ml/3 1/2 fl oz
2 Add the squid and cook for 10 minutes. If you prefer
dry white wine
to leave the squid whole, and increase the cooking time
1 olive oil by 15 minutes or more.
3 cloves garlic
3 Add the white wine, mix well and cook for another 5
salt minutes before serving with steamed potatoes. This recipe is typical of Algarve, in the
southern part of the country. You can serve
this dish with chips made in the ActiFry,
instead of steamed potatoes.
78 | 79
Nutritious SPAIN
SERVE AS A SIDE DISH

This recipe goes well with
roasted meat or fish. It is full of
vegetables (2 of the 5
recommended daily portions),
and therefore in fibre as well,
but also in vitamins and
Mediterranean
minerals, which are preserved
thanks to ActiFry cooking. To
these beneifts, you can add a
Vegetable
good supply of antioxidants
found in the olive oil.
Stir-fry
1 courgette (zucchini), 200 g/7 oz 1 Wash the vegetables. Cut the courgette and aubergine
150 g/5 1/4 oz white mushrooms into slices without peeling them. Sprinkle with salt and
pepper and set aside for about 15 minutes. Then cut
1 medium aubergine (eggplant) them into cubes. Clean the mushrooms and slice. Cut
1 red pepper the peppers into thin strips.
1 green pepper Put the aubergine, courgette, peppers and mushrooms
100 ml/3 1/2 fl oz dry white wine
2 in the ActiFry. Pour in the oil and cook for 15 minutes.
2 cloves garlic Crush the garlic and chop the parsley. Add them to the
Your health depends on eating You can vary Mediterranean a few sprigs of parsley
3 ActiFry with the white wine. Season. Cook for another
well and healthy cooking is
essential.
herbs to taste, using thyme, 10 minutes. Serve as a starter.
2 virgin olive oil
savoury, sage,
salt, pepper
Rosa Pertierra and others.
80 | 81
[ Protein: 12.4 g ~ Fat: 12.9 g ~ Carbohydrates:13.7 g ]
SPAIN Nutritious
AN EASY-TO-MAKE
COMPLETE DISH!
Eggs have very interesting
nutritional properties: they
have very good quality
protein needed for muscle
function, along with vitamin
ActiFried Scrambled A and E, and antioxidant
zinc, not to mention vitamin
Tortilla D to fix calcium to the bones.

Potatoes provide excellent
complex carbohydrates to
make you feel full. And to top
it all off, ActiFry cooking
considerably reduces the
SERVES 4 • PREPARATION 10 min • COOKING 22 min amount of fat used.
60 g/2 oz Serrano cured ham Peel the potatoes and

1 cut into pieces. Put
1 green pepper
them in the ActiFry pan with the pepper, cut into strips,
4 eggs
and pour in the oil. Cook for 20 minutes.
3 medium size potatoes
2 Add the diced ham and the eggs, then cook for another
a few sprigs flat-leaf parsley 2 minutes.
1 virgin olive oil
3 Put the tortilla into a serving dish. Decorate with a few
salt sprigs of parsley.
If you cannot find Spanish
Serrano ham, Bayonne ham or
another cured ham will work as
well.
Rosa Pertierra
82 | 83
Nutritious SPAIN
Rabbit is particularly interesting

nutritionally speaking: it has little
fat, and contains iron and vitamin
B12 to fight anaemia, as well as
protein for the muscular system.
Spicy Rabbit
1 rabbit, weighing 1.5 kg/3 lb 5 1 Heat the oil in the ActiFry pan for 1 minute. Season the
oz, cut into small pieces rabbit and add to the ActiFry. Cook for 5 minutes.
1 red pepper Wash the peppers and cut into thin strips. Add to the
2 rabbit. Cook for an additional 15 minutes.
1 green pepper
150 ml/5 fl oz dry white wine Add the white wine and continue the cooking for
2 cloves garlic
3 another 15 minutes. Decorate the dish with sprigs of
½ onion parsley.
a few sprigs flat-leaf parsley
1 virgin olive oil
You can replace the strips of salt and pepper
pepper with a julienne of
mushrooms, and the parsley with
thyme.
Rosa Pertierra
84 | 85
ITALY Nutritious
A REALLY COMPLETE DISH!
The rice's complex
carbohydrates contribute to
Light Ham fullness, while the ham has

protein for muscles and the
parmesan is very rich in
calcium for strong bones.
and Pea Risotto

70 g/2 1/4 oz parmesan

1 Put the oil in the ActiFry. Heat for about 3 minutes.
cheese
2 Pour in the rice and brown for 2 minutes, then add the
30 g/1 oz cooked ham, ham and cook for another 2 minutes.
diced
3 Pour in the stock and cook for about 15 minutes. Add
100 g/3 1/2 oz cooked peas another ½ cup (about 120 ml) of liquid if necessary
100 g/3 1/2 oz/scant 1/2 and cook the risotto for another 10 minutes.
cup raw risotto rice
4 At the end of the cooking process, add the peas, a little
400 ml/14 fl oz chicken stock oil, salt and parmesan. Serve.
2 virgin olive oil
fine salt
In season, replace the peas by asparagus.
You can also use white truffle oil instead
of olive oil.
Carlo Cracco
86 | 87
Nutritious ITALY
DELICIOUS AND LOW IN FAT!

With ActiFry, you can make
delicious fried fish with very
little fat. Serve this dish with
vegetables and you fill your
Crispy Whitebait
needs in protein and complex
carbohydrates. with Bread and Tomatoes
360 g/12 1/3 oz fresh 1 Put a spoonful of extra virgin olive oil in the ActiFry.
whitebait Heat for about 1 minute.
280 g/10 oz white bread Cut the bread into cubes and add along with a garlic
8 sun-dried tomatoes in oil
2 clove. Cook for 3 minutes until the bread is evenly
browned.
2 basil leaves chopped
10 sprigs parsley chopped 3 Add the whitebait and cook for 4 minutes before
salting. .
5 sprigs chives chopped
1 clove garlic 4 Finish up by adding the fresh herbs and the dried
tomato, finely chopped. Serve with vegetables.
1 extra virgin olive oil
fine salt
At the last minute, when the

whitebait is on the plates, sprinkle
with a little lemon juice to boost the
fish flavours.
Carlo Cracco
88 | 89
ITALY Nutritious
TYPICAL BOLOGNAISE
SAUCE
This recipe has been revisited
Bolognaise to make it lighter and

adapted to a low-fat diet.
This sauce can be served with
pasta, rice or polenta, and is
Sauce
rich in protein and
vegetables, making for a full,
nutritionally balanced meal
that could end with a dairy
product and a fruit.
400 g/14 oz minced beef

1 Put the extra virgin
(preferably with only olive oil to heat in the ActiFry for 1 minute.
5% fat)
1 carrot, diced 2 Add the vegetables and the meat, and cook for about
10 minutes.
1 stick celery, diced
300 g/10 1/2 oz tomatoes, 3 Blend the peeled tomatoes into a purée and then add
to the meat and vegetables. Season with salt and cook
peeled
for about 25 minutes.
½ white onion, sliced
4 Serve.
2 extra virgin olive oil
fine salt
For stronger flavours, add a spoonful
of white wine and a little chilli
pepper, which will enhance the meat
flavour.
Carlo Cracco
90 | 91
Nutritious Mediterranean GREECE
THIS IS AN IDEAL GARNISH

FOR A NUMBER OF DISHES!
This recipe is low in fat, but full
of vegetables that keep their
Vegetables
vitamins and minerals thanks
to being cooked in the ActiFry. Tomato Sauce for Pasta and Pilaf
½ aubergine (eggplant), 1 Place the aubergines, courgettes, carrots, fennel, green

cut in cubes and red peppers in the ActiFry. Cook for 10 minutes
without adding anything.
1 small courgette (zucchini),
cut in cubes 2 Add the oil and continue to cook for 5 minutes. Add
½ carrot, in cubes the wine and the tomato paste diluted in a glass of
water. Add salt, pepper and thyme. Cook for an
½ fennel, finely chopped additional 15 minutes. Add a little extra water at the
2 tablespoons peas (optional) end if necessary.
½ small green pepper, finely Open the ActiFry, add the chopped parsley and peas
chopped 3 and cook for 5 more minutes. Serve.
½ small red pepper, finely
chopped
½ onion, coarsely chopped Tip You can eat these stewed vegetables alone or turn
Boost this vegetable tomato sauce it into a sauce for your pasta or rice pilaf.
For me, three things count in with 2 spoonfuls of finely chopped 2 tablespoons tomato paste or
cooking: know-how, cooking tomato puree
appliances and using the best
basil, a handful of small black
olives and a dash of balsamic 100 ml/ 3 1/2 fl oz dry white wine
products. Only when you have all
three do you get the best results. vinegar. You can also replace the 1 thyme
Ilias Mamalakis thyme with coarsely ground 1 tea cup finely chopped parsley
coriander seeds. 1 olive oil
300 ml/ 10 fl oz water
92 | 93
GREECE Nutritious
A COMPLETE RECIPE!
This recipes contains good
quality protein essential to
renew muscle cells and iron
to fight anaemia, as well as
Sirloin Undercut complex carbohydrates,

which makes this a complete
dish to serve with a starter of
raw vegetables.
Cooked in Wine
SERVES 4 PERSONNES • MARINADE 20 min • PREPARATION 10 min • COOKING 18 min
400 g/14 oz sirloin steak

1 Cut the steak into bite-size pieces. Marinate them in
400 g/14 oz potatoes the red wine, with the oregano and the chilli pepper.
1 red pepper, cut into pieces 2 Cut the potatoes into small pieces about 1 cm. Put the
1 glass red wine potatoes and the peppers in the ActiFry, add salt and
the oil and cook for 12 minutes.
1 oregano chopped
2 olive oil 3 Add the marinated meat, adjust the seasoning and
cook another 5 minutes.
1. teaspoon ground
cayenne chilli 4 Open the ActiFry and add the lemon juice. Close the
pepper ActiFry and cook for another 1 minute. Serve sprinkled
with the gruyère cheese. You can marinate the meat in curry
salt
juice of 1 lemon
instead of oregano, adding a teaspoon
of ginger, which will give this dish an
60 g/2 oz gruyère cheese,
oriental flavour. Ilias Mamalakis
cut into pieces
94 | 95
Nutritious GREECE
CONTRARY TO POPULAR
BELIEF!
Not all cuts of pork are fatty.
With this recipe, by trimming
the fat from the pork
Sweet and Sour Pork
tenderloin, you can eat a dish SERVES 4 • PREPARATION 15min • COOKING 20 min
that is full of protein, with little
fat and a lot of flavour.
600 g/1 lb 5 oz pork tenderloin, trim- 1 In a bowl, mix 1 spoonful corn flour with the red wine
med of fat, cut into strips until smooth, then add the tomato sauce, apple juice,
vinegar, sugar, tomato paste and seasoning, mixing
1 corn flour (+ extra for coating)
well. Set aside. Coat the meat lightly in corn flour in
4 red wine another dish. Set aside.
300 ml/ 10 fl oz tomto sauce
2 Put the onions in the ActiFry, then pour the olive oil
or passata evenly over them. Cook for 5 minutes. Add the pork
1 tomato paste or tomato puree and the garlic, if desired. Cook for another 5 minutes.
150 ml/5 fl oz unsweetend apple Stir the pork to separate the pieces and then add to
juice 3 the sweet and sour sauce. Cook for 10 more minutes,
2 brown sugar until the pork is tender and the sauce thick. Stop the
2 sliced onion ActiFry once during the cooking to stir the meat with a
wooden spoon.
2 cloves finely chopped garlic
(optional) 4 Adjust the seasoning to taste and serve with rice or
mashed potatoes and green vegetables or sautéed
2 red wine vinegar
cabbage.
2 low-fat olive oil
Try with lean beef, lamb or salt and freshly ground pepper
boneless chicken breast instead to taste Tip If the sauce is too thick, add some more tomato
of pork. sauce or water.
Ilias Mamalakis
All the countries in Eastern Europe
have been subject to multiple
culinary influences, some from the
East and some from the West,
along with historical influences
linked to isolations and
occupations. These cuisines also,
of course, have influenced each
other, and today offer a range of
dishes and recipes that are as
varied and rich as the mosaic of
cultures and traditions that make
up these great countries.
BULGARIA
Trip Through ROMANIA
HUNGARY
With ActiFry, cooking
becomes easy, and in a
Eastern CZECH REPUBLIC
glance, I can see how the food is
cooking. I love it!
Europe POLAND
RUSSIA
Aron, 42 years old
Zala, Hungary
TRIP THROUGH EASTERN EUROPE
98 | 99
[ Protein: 8.4 g ~ Fat: 13.8 g ~ Carbohydrates:13.2 g ]
BULGARIA Nutritious
Aubergines VITAMINS, MINERALS,

CALCIUM AND MORE
This is an original way to
serve up a protein dish with
with Sheep's Milk Cheese and Cumin vegetables for their vitamins
and minerals, and cheese for
calcium. This dish perfectly
rounds off a meal.
3 medium aubergines
(eggplants), salted and
1 Cook the onions in the ActiFry with the spoonful of oil
left to drain, then cut into
for 5 to 6 minutes.
cubes
100 g/3 1/2 oz sheep's milk 2 Add the aubergines, chopped oregano, half the water,
cheese such as feta the bay leaf, salt, pepper and a little cumin. Cook for
another 10 minutes.
3 cloves garlic,
finely chopped 3 Add the tomatoes, the rest of the water and the garlic
and cook for 10 minutes.
2 medium onion, finely sliced
1 teaspoon ground cumin 4 Finish off with fresh chopped mint and the sheep's milk
cheese. Cook for 3 to 4 minutes, adjust seasoning and
fresh mint serve sprinkled with pine nuts.
oregano and bay leaf
2 tomatoes, peeled
and chopped
1 olive oil Add the juice of a lemon and
200 ml/7 fl oz water chopped parsley to boost
30 g/1 oz pine nuts the aubergine flavour.
salt and pepper
100 | 101
Nutritious BULGARIA
NO FAT!
Cooking in ActiFry makes
flavourful meatballs without
adding fat. Using cheese is a
good way to contribute to a
day's calcium intake.
Fried
Meatballs
600 g/1 lb 5 oz minced meat 1 Beat an egg with the minced meat in a bowl. Add the
(mixture of 60%veal and cumin, chopped parsley and bread, which has been
40% pork soaked in warm milk. Mix vigourously with a fork.
Season.
1 teaspoon ground cumin
100 g/3 1/4 oz gruyere cheese 2 Make small meatballs, rolling between your hands.
Stuff each meatball with a small piece of cheese and
2 slices white bread close it up so the cheese does not run out when the
100 ml/3 1/2 fl oz milk meatball is cooked.
4-5 sprigs parsley Roll the meatballs in flour and cook them in several
1 egg
3 batches in the ActiFry for 20 minutes.
50 g/1 3/4 oz flour
Meals are a pleasure in life and You can use various kinds of
cooking the way to attain that
cheeses or replace it with
pleasure.
chopped blanched Swiss chard
Ivan Zvezdev to make herb meatballs.
102 | 103
ROMANIA Nutritious
LIGHT CUISINE!
Trout is rich in protein and
low in fat! As a result, this
recipe is light and contributes
to a balanced diet. The final
touch of parsley is not only
delicious, it also adds extra
vitamins, so do not hesitate
Fried to use it.
Marinated Trout
SERVES 2 • MARINADE 2 h • PRÉPARATION 20 min • COOKING 15 min
1 trout (700g/1 lb 9 oz), 1 Cut the trout into slices. Season the fish with
cleaned salt and pepper.
3 lemons Mix the cloves, the crushed garlic and the lemon
fresh parsley
2 juice and coat the trout pieces. Marinate in the
1 oil
refrigerator for at least 2 hours.
50 g/1 3/4 oz flour 3 Add 1 spoonful of oil to the ActiFry. Coat the trout
pieces one by one in flour and cook for 15 minutes. If you want to create new flavours, do As soon as the fish is
2 cloves not hesitate to combine ingredients
freely. Do not be afraid of making a
cooked, sprinkle
2 cloves garlic
mistake. Sometimes mistakes lead to it with parsley, which
salt and pepper
original, delicious recipes. gives
Jerôme DUPORT a refreshing touch.
104 | 105
For the spicy chicken drumsticks
342 Cal [ Protein: 55.6 g ~ Fat: 12.8 g ~ Carbohydrates: 0.1 g ]
For the fennel salad
132 Cal
[ Protein: 2.2 g ~ Fat: 9 g ~ Carbohydrates: 9.6 g ] HUNGARY
Nutritious
NUTRITIONAL PROPERTIES!
Spicy Chicken Drumsticks
Chicken drumsticks without
the skin provide good quality
protein with little fat. This dish
and Fennel Salad
can be made with a salad that
provides vitamins, particularly
vitamin C for vitality, E as an SERVES 4 • PREPARATION 5 min • COOKING 15 min
antioxidant, B9, which
contributes to the immune
FOR THE DRUMSTICKS Sprinkle the drumsticks with wine vinegar, Tabasco
system, and fibre for good
digestion.
1 sauce and salt. Marinate overnight in the refrigerator.
1 kg skinless chicken drums-
ticks Put 1 spoonful of oil in the ActiFry and heat. When the
wine vinegar
2 oil is very hot, add the drumsticks and cook for 15
Tabasco sauce minutes until brown.
salt
1 olive oil
FOR THE SALAD

1 Wash the fennel, apple and celery, peel and cut into
1 bulb fresh fennel thin slices. Mix the lemon juice and oil together in a
1 apple small bowl.
150 g/5 1/4 oz celery Pour over the dressing and garnish the salad
ActiFry is practical and
easy to use for healthy
We recommend marinating the chicken 80 g/3 oz green olives
2 with olives.
and delicious cooking.
overnight. Prepare the salad while the Serve it with the hot chicken drumsticks.'
juice of 1 lemon
chicken is cooking. This dish is both easy
Kollár János to make and clearly healthy. crushed peppercorns
2 olive oil
106 | 107
180 Cal [ Protein: 23.6 g ~ Fat: 8.2 g ~ Carbohydrates: 3 g ]
Nutritious HUNGARY
LEAN AND VITAMIN-FILLED!

Chicken is lean when you eat it
without the skin. It provides
good quality protein that is
essential for healthy muscles,
and vitamin B12, with little fat.
Chicken Stuffed
with Cheese and Paprika
4 skinless, boneless chicken Cut open the chicken breast in half lengthwise. Season
breasts
1 with salt and pepper and put a stick of cheese in the
4 pieces firm cheese about middle. Close and tie with kitchen string like a roast.
20 g/1 oz (each low-fat Cook the onion and garlic until soft in the ActiFry with
or not) 2 1/2 spoonful of oil for 5 minutes.
paprika Mix the rest of the oil with the paprika and brush the
thyme, bay leaf
3 chicken. After five minutes of cooking onion and garlic,
1 cooking oil add the chicken to the ActiFry and cook for 6 minutes
with the thyme and bay leaf
1 sliced onion
150 ml/5 fl oz tomato juice 4 Add the two liquids and cook for 6 more minutes with
bay leaves.
150 ml/5 fl oz low-fat chicken
stock 5 Adjust seasoning in the sauce, remove the string from
2 cloves garlic, peeled and the chicken and serve with vegetables.
crushed
10 basil leaves
salt and pepper
108 | 109
CZECH
REPUBLIC
Nutritious
COMBINING PROTEINS!
Seafood Fritto-Misto This fish and seafood dish

perfectly marries good
quality proteins, which are
essential for muscles, and
with Cocktail Sauce complex carbohydrates (flour
and breadcrumbs). It is
ideally accompanied with a
dish of cooked vegetables or
SERVES 8 • PREPARATION 10 min • COOKING 10 min mixed salad.
300 g/10 1/2 oz salmon

1 Clean the fish and seafood, cut into a dice, sprinkle
400 g/14 oz shrimp with lemon juice and and salt lightly. Coat with flour,
dip in beaten egg and coat with breadcrumbs. Bread a
400 g/14 oz squid cut into second time and refrigerate for 30 minutes to set the
slices or small octopus coating.
3 eggs
2 Pour a spoonful of sunflower oil in the ActiFry and add
150 g/5 1/4 oz flour the breaded fish in 200-g/7-oz portions. Cook for 10
350 g/12 oz dried minutes.
breadcrumbs
3 Mix the yoghurt, ketchup, red wine, salt and pepper to
1 individual pot plain prepare the sauce.
yoghurt
30 g/1 oz/2 tablespoons
tomato ketchup
20 ml/4 teaspoons red wine
salt
lemon
1 sunflower oil
110 | 111
Nutritious POLAND
A HEALTHY, DELICIOUS WAY

TO END A MEAL!
This dessert corresponds to
one or two portions of fruit.
The apples are particularly
good for their pectin content:
this fibre helps you feel full.
Cinnamon Apples
SERVES 4 • PREPARATION 15 min • COOKING 15 à 20 min
4 Golden apples 1 Peel the apples, cut into quarters and remove the core.
85 g/3 oz dried apricots, cut Cut each quarter into two wedges (so that each apple
into small pieces
is cut into a total of 8 wedges).
½ teaspoon ground 2 Place the apple wedges into a large bowl, add the oil
cinnamon and mix until the apple pieces are completely coated.
Place the apple wedges into the ActiFry pan and cook
2 sugar for 12 to 15 minutes.
1 sunflower oil
3 Add the apricots and cook for 3 more minutes, or until
You can replace the apricots with raisins the apples are tender.
or dried figs. You can also replace the
cinnamon with cardamom or powdered 4 Meanwhile, in a bowl, mix the sugar and cinnamon.
Serve the apple wedges hot, sprinkled with the
vanilla. cinnamon sugar.
112 | 113
RUSSIA Nutritious
GET THE IRON YOU NEED!
Beef is a good source of iron
and vitamin B12, which fight
anaemia.
Beef Stroganoff
600 g/1 lb 5 oz tender beef Slice the beef and marinate with the paprika.
steak (rump, fillet)
1
2 Heat the vegetable oil and add the onions.
1 vegetable oil
200 g/7 oz onions, sliced 3 When the onions are transparent, add the beef slices.
Cook for 3 to 4 minutes and add the cream.
1 paprika
4 Bring to a boil, season and serve.
100 ml/3 1/2 fl oz low-fat
whipping cream
salt and pepper
ActiFry
quickly convinced
me. Before, I only made
chips three or four times a Turkish cuisine is one of the richest
year because of the smell, and in the world, close to both Europe
how hard it was to clean up, and and the East, at the crossroad of
because chips are not really dietetic. Asian, Eastern and Mediterranean
Now, I make chips once a week and flavours. Further south, in the
that makes my son happy! Persian Gulf and the Emirates,
Omer, 44 years old
influences brought back in the
Ankara, Turkey caravans are highlighted, with a
symbol of this culture, coffee,
served in tiny glasses, that
traditionally accompany all
discussions and are part of this
region’s conviviality.
Quick Tour of
TURKEY
the Emirates UNITED ARAB EMIRATES
and Turkey
QUICK TOUR OF THE EMIRATES AND TURKEY
116 | 117
Nutritious TURKEY
AN ORIGINAL WAY TO ENJOY

AUBERGINES!
Take advantage of their
Turkish
nutritional properties, and
particularly the presence of
antioxidant vitamins E, A and
C. ActiFry allows you to make
this dish with very little fat.
Saksuka Salad
FOR THE SAUCE 1 For the sauce, mix the ingredients and cook in a skillet
1 glass tomato juice for 6 to 7 minutes to reduce.
1 tomato
1 teaspoon sugar
1 teaspoon salt
FOR THE SALAD 1 Dice the potatoes and cook with the olive oil and 2
2 aubergines (eggplants), cloves garlic for 15 minutes.
diced Add the aubergines and courgettes. Cook for another
2 courgettes (zucchini)
2 10 minutes. Add the peppers and cook for 10 more
minutes.
2 medium-sized potatoes
2 yellow peppers 3 Pour the cooked preparation into a bowl. Remove the
cooked garlic and mix it with the yoghurt. Pour this
200 g g/7 fl oz low-fat yoghurt
Turks call this aubergine (eggplant) mixture over the preparation.
Flavour is essential! 2 cloves garlic peeled
salad saksuka or kopeoglu. You can Then serve with the tomato sauce that you made
replace the peppers with carrots for a 1 olive oil 4 previously. Decorate with chopped parsley.
Sedef Iybar
change of pace.
118 | 119
[ Protein: 27 g ~ Fat: 7 g ~ Carbohydrates: 4.5 g ]
TURKEY Nutritious
LOW-FAT KEBAB!
The word "kebab" usually
makes you think of a fatty
dish. In this version, the
choice of veal tenderloin and
only a small amount of oil
make it perfectly balanced
and light.
ActiFried Kebab
500 g/1 lb 2 oz veal

1 Cut the veal tenderloin into cubes and marinate with a
tenderloin tablespoon of lemon juice and 1 teaspoon of red chilli
1 lemon powder.
1 teaspoon red chilli pepper 2 Slice the shallots and carrots finely and cook for 10
2 carrots minutes. Then add the marinated veal and cook for
another 10 minutes.
250 ml/9 fl oz tomato sauce
or passata 3 Add the tomato sauce and cook for another 5 minutes. This teskebab (which literally
Serve very hot.
1 clove garlic means stewed kebab) goes very
6 or 7 shallots Add some small whole cherry tomatoes in step 3, if well with white rice, mashed
Tip desired. aubergine or potatoes.
1 olive oil
Sedef Iybar
1 teaspoon salt
120 | 121
Nutritious TURKEY
THIS DESSERT IS DELICIOUS

AND USEFUL!
It allows you to fulfill your
supplies of complex
carbohydrates and calcium. In
addition, almonds contain
antioxidants.
Semolina Halva
250 g/9 oz semolina 1 Mix the semolina well with the olive oil and water in a
50 g/1 3/4 oz peeled white bowl.
almonds Cook the almonds with the semolina in the ActiFry for
2 15 minutes.
1 olive oil
1 butter
3 Mix the vanilla and sugar in the hot water, then add
1 water (to moisten the the milk and pour this mixture over the semolina-
semolina) almond mixture. Cook for 10 minutes and pour into a
shallow bowl. Cover with a tea towel. Set aside for 10
Before putting semolina in the ActiFry, 150 g/5 1/4 oz sugar minutes before serving.
first mix it with a spoonful of olive oil and 100 ml/3 1/2 fl oz boiling water
a spoonful of water to keep it from 250 ml/9 fl oz skimmed milk Tip Just before serving, sprinkle lightly with sugar.
splaterring. ½ vanilla essence
Sedef Iybar
122 | 123
[ Protein: 52 g ~ Fat: 9 g ~ Carbohydrates: 86 g ]
TURKEY Nutritious
VITAMINS AND LOW IN FAT!
Turkey meat has a large
amount of quality protein,
with the advantage of
having little fat, and the fatty
acids it contains are primarily
Turkey Breast monounsaturated

polyunsaturated, which
contribute to a healthy
cardiovascular system. The
and
with Three Peppers peppers supply vitamins,

particularly vitamin C,
because 200 g/7 oz of
cooked pepper contains
SERVES 4 • PREPARATION 15 min • COOKING 25 min more than 100 mg of
vitamin C, which is enough to
cover your daily needs.
600 g/1 lb 5 oz turkey
1 Cut the peppers into 2-cm
breast, cut into strips diamonds. Put them into
(1 cm by 3 cm) the ActiFry with onions,
3 peppers, seeded (1 red,
add olive oil and cook 10
minutes.
1 green, 1 yellow)
1 or 2 sliced onions Add garlic and cook 5
2 cloves garlic, finely
2 minutes. Season with salt
chopped and pepper.
2 virgin olive oil Add the turkey strips to the vegetables, along with the
½ glass white port
3 white port, the water, and the cider vinegar and cook for
½ cider vinegar 10 minutes, or until golden brown. Serve with Camargue
rice (500 g/1 lb 2 oz).
salt, pepper
100 ml/3 1/2 fl oz water
124 | 125
UNITED
Nutritious ARAB EMIRATES
HEALTHY MUSCLES!
This recipe provides good
quality proteins for healthy
muscles, and it allows you to
enjoy new flavours.
Shawarma Chicken
SERVES 4 • PREPARATION 12 min • COOKING 10/15 min
500 g/1 lb 2 oz boneless skinned 1 Slice the chicken. Mix all the ingredients and marinate
chicken breasts, the chicken for 12 hours in the refrigerator.
¼ ground cumin Put the marinated chicken in the ActiFry pan and cook
2 for 10 to 15 minutes.
¼ ground nutmeg
Serve with chopped parsley and sliced onion.
¼ ground cardamom
¼ fresh garlic, finely chopped
1 onion, finely chopped
2 vinegar
½ vegetable oil
pepper, salt
126 | 127
UNITED
ARAB EMIRATES Nutritious
NO SKIN!
Choosing skinless chicken and
cooking in the ActiFry gives a
recipe that is both low in fat
and rich in good quality
Chicken Drumsticks protein that is good for your

muscles. Using garlic give a
little extra touch: it helps your
with Garlic, digestion; you can improve

this by serving this dish with a
mixed vegetables and whole
Lemon and Coriander grains.
500 g/1 lb 2 oz skinless Wash the chicken drumsticks, drain and put them in the
chicken drumsticks
1 ActiFry pan.
1 fresh coriander leaves Sprinkle with olive oil and cook for 15 to 20 minutes,
¼ fresh garlic finely
2 then add the coriander leaves and garlic, and mix well
chopped with a wooden spoon. Add the lemon juice and cook for
1,5 lemon juice 5 more minutes.
1 vegetable oil
salt, to taste
(optional) Use saffron to add colour and flavour
to this dish. You can also replace garlic
with onion to soften the flavours.
Australia, where you pick grapes in
summer in February and
Christmas is in the middle of the
hot season. Today, the country's
original British culinary tradition
has dissolved in the melting pot of
Australian cultures, offering us a
cuisine that is open to the world,
inventive, daring and based on
European techniques with a
respect for Australian flavours.
Then we cross the ocean to
Thailand, whose famous Thai
cuisine resembles the nearby
Chinese, Indian and Burma
cuisines, but with flavours and
ingredients all its own: curry, mint,
coriander, red basil, lemongrass,
and more. The country offers a
whole variety of regional cuisines:
spicy in the south, milder on the
On the
ASIA
Indian AUSTRALIA
Ocean
central plains, influenced by

Burma in the North and
Laos in the north-east.
This great variety
makes a cuisine that is
more and more
popular.
ON THE INDIAN OCEAN
130 | 131
[ Protein: 42.9 g ~ Fat: 7 g ~ Carbohydrates: 2.7 g ]
ASIA Nutritious
BALANCED GOOD FATTY
ACIDS!
Contrary to popular belief, if
you choose the right cut, pork
is not that fatty. And, it has
balanced fatty acids.
Pork Sticks
SERVES 5 • PREPARATION 10 min • COOKING 15/20 min
750 g/1 lb 10 oz pork loin, cut Marinate the pork in a mixture of oyster sauce, soy
into sticks
1 sauce, oil and sugar for one hour.
2 oyster sauce Place the marinated pork in the ActiFry, and then pour
1½ soy sauce
2 some extra oil over it evenly. Cook for 15 to 20 minutes.
½ tablespoon sugar
¼ cooking oil
ON THE INDIAN OCEAN
132 | 133
Nutritious ASIA
A COMPLETE DINNER DISH!

This dish combines the
Rice with Shrimp

complex carbohydrates in the
rice, corn and peas so you feel
fill, and good quality protein
from the shrimp. It makes an
ideal, balanced dish to eat for
dinner to complete your day's
supply of protein.
Oil Sauce
12 fresh prawns 1 Put the shrimp oil paste, the sliced garlic, the oyster
600 g/1 lb 5 oz cooked rice sauce and the sugar in the ActiFry. Cook for 3 minutes.
2 spoonful sliced garlic 2 Add the prawns to the ActiFry and cook for 6 to 7
300 g/10 1/2 oz cooked minutes or until the prawns are cooked and mixed well
vegetables (corn, carrots, peas)
with the sauce.
6 shrimp oil paste 3 Add the cooked rice, the carrots, the corn and the peas.
Mix with a spatula. Cook for 5 minutes
1 sliced shallot
½ oyster sauce or soy sauce 4 Add the sliced shallot and the pepper and serve with
sliced cucumber and tomatoes.
½ fine sugar
salt Tip Shrimp oil paste is usually sold in Thai or Chinese
supermarkets. Alternatively, subsititute with fish sauce.
freshly ground white pepper
If you want a spicier dish, add a
chopped green chilli pepper. Fresh ingredients and
respecting cooking methods
Duangjai Angkulwaranyu always make the best dishes.
ON THE INDIAN OCEAN
134 | 135
ASIA Nutritious
BALANCED STIR-FRY!
With ActiFry, it is easy to
make perfectly balanced
fried rice. This recipe offers
both good quality proteins
Fried Rice and complex carbohydrates.
2 Chinese sausages, Sauté the onions with the soy oil in the ActiFry for 5
diced
1 minutes.
15 cooked, shelled prawns Add the dice of Chinese sausage. Cook for 3 minutes,
3 tablespoons canned
2 then add the cooked prawns, the peas and the beaten
peas eggs. Continue cooking for 2 minutes.
750 g/1lb 10 oz cooked rice Add the cooked rice. Sprinkle with a little cold water.
or 250 g/9 oz raw rice
3 Cook for 5 to 10 minutes. Adjust the seasoning and
2 beaten eggs serve hot.
2 chopped onions
½ soy oil
1 teaspoon salt
1 water
ON THE INDIAN OCEAN
136 | 137
Nutritious AUSTRALIA
KANGAROO IRON!
Kangaroo meat has very little
fat and a good quantity of
iron. As for macadamia nuts,
they have an interesting
distribution of fatty acids.
Kangaroo Medallions
with Red Wine
600 g/1 lb 5 oz kangaroo loin

1 Heat the macadamia oil in the ActiFry and add the
cut into medallions nuts to brown. Drain.
weighing 50 g/1 3/4 oz each
2 Put the seasoned kangaroo in the ActiFry that is still
2 red plum jelly hot and brown well. Cook for about 5 minutes so they
125 ml/4 fl oz red wine Cabernet are still rare, since you will cook again at the end of the
Sauvignon recipe.
250 ml/9 fl oz thickened veal stock 3 Remove them from the ActiFry. Add the crushed
1 macadamia nut oil peppercorns. Add the red wine and reduce a little. Add
the veal stock and reduce again. Add the plum jelly.
25 g/just under 1 oz macadamia
nuts, coarsely chopped 4 Reheat the kangaroo meat in the sauce and serve with
fine salt
the sautéed macadamia nuts.
freshly ground pepper
You can replace the kangaroo loin crushed black peppercorns
with beef loin, and macadamia
nuts with almonds.
ON THE INDIAN OCEAN
138 | 139
[ Protein: 1.3 g ~ Fat: 0.5 g ~ Carbohydrates: 50 g ]
AUSTRALIA Nutritious
FIBRE AND VITAMINS!
This dessert contains fibre
(pineapple and figs) for good
digestion, and vitamins such as
vitamin C (pineapple) for
vitality, and vitamin A
(pineapple) for healthy skin.
Roasted Pineapple also has vitamin C in
it. This vitamin is fragile and
Pineapple and Figs oxidises in contact with light,

but is protected by the fruits
thick skin until it is cut open.
with Honey
1 pineapple 1 Cut off the top and bottom of the pineapple. Cut into
4 fresh figs eight pieces lengthwise. Remove the core and the peel
and cut the fruit into small cubes.
1 lemon juice
3 honey 2 Put the pineapple into the ActiFry, pour in 2 spoonfuls of
honey and cook for 10 minutes.
1 pinch ground
cinnamon 3 Meanwhile, wash the figs and cut into four.
4 Add the figs with a spoonful of additional honey, the

lemon juice and the cinnamon. Cook for 4 to 5 minutes. You can also use dry figs to
Serve warm. replace fresh ones; if so, soak
them in lemon water to soften
them.
The immigrants and variety of
landscapes and cultures that form
the United States and Canada
have generated a very diversified
cuisine. It is certainly a
combination of all the different
cuisines you find around the
world!
Around
CANADA
North UNITED STATES
America
AROUND NORTH AMERICA
142 | 143
Nutritious CANADA
A BOWL FROM THE SEA!

An original way to increase your
seafood and fish intake.
East Coast
125
1
g large shelled, deveined,
headless prawns
can of 80 g/2 3/4 oz whole
small crabs, drained
Clam Chowder
1 can of 100 g/3 1/2 oz
salmon, drained and cut into SERVES 2 • PREPARATION 15 min • COOKING 45 min
large pieces
50 g/1 3/4 oz peeled, diced Put the potatoes, onion, celery and garlic in the
potatoes 1 ActiFry. Pour the oil over them evenly. Cook for 5
40 g/1 1/2 oz onions and celery, minutes. Add the chicken stock and 200 ml/7 fl oz of
cut into small pieces the milk. Cook for 25 minutes.
40 g/1 1/2 oz canned sweetcorn,
2 Whisk the remaining milk with the corn flour until
drained smooth and pour into the ActiFry. Cook for 10 minutes
½ corn flour (cornstarch) or until the soup is thick and the potatoes are tender
when poked with a fork.
chopped fresh parsley
1 clove garlic, finely chopped 3 Add the prawns, clams, salmon and corn; cook for
another 5 minutes, or until the prawns are transparent
200 ml/7 fl oz low-salt chicken and the other seafood hot. Season with salt, pepper
For a stronger taste of clams, replace half the
stock and chilli sauce to taste. Decorate with a little parsley.
chicken stock with clam juice or with the juice you
retain from the can of clams. For a richer soup, chop 450 ml/16 fl oz milk
a slice of bacon and add it to the ActiFry at the salt, pepper, chilli sauce
same time you add the vegetables. Dana McCauley 1 vegetable oil
144 | 145
Nutritional information per serving 315Cal
CANADA Nutritious
SIMPLE AND ORIGINAL!
ActiFried Chicken This recipe provides all the

benefits offered by chicken:
good quality protein, vitamin
B12 and little fat, to which it
with Peanuts and Orange Juice adds the original touch of

peanuts.
600 g/1 lb 5 oz cubed boneless Cook the onion for 5 minutes in the ActiFry and
chicken breast
1 add the seasoned chicken cubes and the peanuts.
60 g/2 oz unsalted peanuts, Cook for another 2 minutes and add the garlic and
coarsely chopped 2 coriander leaves. Continue cooking for 1 minute.
100 ml/3 1/2 fl oz orange
3 Add the orange juice and the vinegar. Cook for 2
juice minutes and add the chicken stock. Cooking for 5
1 to 2 sherry vinegar minutes. Thicken with cornflour if you want.
300 ml/10 fl oz low-salt chicken Adjust the seasoning and serve with white rice.
stock 4
½ cooking oil
fresh coriander leaves
(cilantro)
1 chopped onion
chopped
¼ cornflour (optional)
salt and pepper
146 | 147
Nutritious CANADA
A DELICIOUS DESSERT
Here is a delicious and
inventive way to finish off a
meal, while benefiting from
the vitamins and antioxidants
found in the berries.
Stewed Fruit
with Ice Wine
125 g/4 1/2 oz cranberries or 1 Put the apricots, cranberries or cherries, blueberries, ice
Morello cherries, canned or wine and fruit juice in a bowl. Soak for 30 minutes.
frozen Transfer the fruit and juice to the ActiFry. Cook for 20
125 g/4 1/2 oz fresh or frozen
2 minutes or until the fruit is plum and the juice slightly
blueberries thick.
175 g/6 oz dried apricots, cut Add the orange zest. Serve hot. You can keep these
ActiFry offers the solution consumers were waiting for: the
For a no-alcohol in two 3 stewed fruits for a week in the refrigerator in a sealed
possibility of considerably changing one's eating habits
without changing one's lifestyle. This singular advantage version, replace the 250 ml/ 9 fl oz ice wine or container.
not only places ActiFry as a trendsetter, but also at the ice wine with an sweet dessert wine
forefront of innovation additional glass of 250 ml/9fl oz white grape juice
white grape juice. 1 orange zest
Dana McCauley.
148 | 149
USA Nutritious
THE VIRTUES OF PRAWNS!
Prawns have a number of
nutritional properties. They
Very Spicy are low in fat and have a lot

of good quality protein,
which is essential for healthy
Creole Shrimp muscles. In addition, they

have a lot of vitamins, in
particular B12, which
contributes for forming red
blood cells, and B3, which
frees up energy for your
SERVES 4 • PREPARATION 10 min • COOKING 27 min body's cells. They also have
zinc, which is recognized for
its antioxidant properties.
30 large king prawns, shelled
1 Heat the oil in the ActiFry pan. Add the onion, green
150 g/5 1/4 oz large pepper and chopped garlic. Cook for 6 minutes.
mushrooms, sliced Add the Cajun spice mix and cook for 1 minute, then
2 add the tomatoes. Cook for another 15 minutes.
1 sliced green pepper Add the seasoned prawns and cook for another 5
3 minutes.
chopped Serve in a shallow bowl with the cooking liquid.
2. tablespoons
4
Cajun spice mix
300 ml/10 fl oz tomato puree
To make a spicier dish, add dried, ground chillies. Cajun spice mix
1 Oil is a Louisiana speciality made with garlic, onion, paprika, black
salt, pepper pepper, cumin, powdered mustard, Cayenne pepper, thyme and
oregano. If you cannot find the prepared mixture, use all or part of
these ingredients to season your prawns.
150 | 151
Nutritious USA
LIGHT AND EASY TO DIGEST!

This recipe provides you with
good quality protein to
maintain your muscles, very
little fat, and some complex
carbohydrates. It will make
ActiFried Chicken
sure you don't feel hungry
before your next meal. In
addition, the cumin has
with Corn
digestive properties.
2 skinless, boned chicken 1 Heat the oil in the ActiFry pan. Cook the onion for 5
breasts, cut into cubes minutes. Add the seasoned chicken, the potatoes and
the crushed garlic. Brown for 5 minutes.
4 cloves garlic, peeled and 2 Add cumin and cook for another 1 minute. Add the
crushed chicken stock and cook for 10 to 15 more minutes.
¼ bunch parsley, chopped 3 Add the corn flour mixed with water, stir well and cook
200 g/7 oz canned sweetcorn,
for 2 minutes.
drained Finish off by adding the corn, parsley and cook for 3
4 minutes.
200 g/7 oz potatoes, cubed
300 ml/10 fl oz low-fat chicken
stock
1 ground cumin
You can replace the ½ corn flour (cornstarch),
chicken stock with mixed with a little water
tomato sauce. 1 Oil
salt, pepper
152 | 153
USA Nutritious
A PERFECT MARRIAGE!
The marriage of pumpkin,
Turkey with Pumpkin thyme and turkey gives this

recipe a number of strong
points, especially its
antioxidant properties
and Nutmeg (vitamin A), its digestive

qualities and its useful
proteins for healthy muscles.
By using turkey and cooking
in the ActiFry, you can limit
SERVES 4 • PREPARATION 10 min • COOKING 24 min fat and calories.
400 g boneless turkey Heat the oil in the ActiFry pan. Add the onion, the
breast, cut in cubes
1 seasoned turkey pieces and brown for 5 minutes.
350 g/12 1/3 oz pumpkin Add the maple syrup and let caramelise. Add the
cut into cubes 2 pumpkin and nutmeg. Cook all together for 2 minutes.
4 tablespoons maple
3 Add the chicken stock and the herbs. Cook for 15 minutes.
syrup
1 sliced onion 4 Bind the sauce with the cherry jelly and cook for another
2 minutes. Serve.
1 bay leaf
1 sprig fresh thyme Tip If you cannot buy cherry jely, try substituting
chopped
cranberry sauce instead.
½ nutmeg
6 cherry jelly
300 ml/10 fl oz low-fat You can replace the maple
chicken stock syrup with brown sugar if
1 Oil you want.
salt, pepper
COOKING TIMES
154 | 155
Cooking Times
Fish - Shellfish
TYPE QUANTITY ADD COOKING TIME
Potatoes Breaded squid Frozen 300 g/10 ½ oz None 12-14 min
TYPE QUANTITY ADD COOKING TIME Angler-fish or monkfish Fresh 500 g/1 lb 2 oz 1 s. oil 20-22 min
Fresh 1,000 g/2 lb 4 oz 1 s. oil 40-45 min Prawns (cooked) Fresh 400 g/14 oz None 10-12 min
Standard sized chips Fresh 750 g/1 lb 11 oz ¾ s. oil 35-37 min King prawns (uncooked) Frozen and thawed 300 g/10 ½ oz (16) None 12-14 min
10 mm x 10 mm Fresh 500 g/1 lb 2 oz ½ s. oil 28-30 min
Fresh 250 g/9 oz ¼ s. oil 24-26 min
Fresh 1,000 g/2 lb 4 oz 1 s. oil 40-42 min Vegetables
Potatoes (quartered) TYPE QUANTITY ADD COOKING TIME
Frozen 750 g/1 lb 11 oz None 14-16 min
Fresh 1,000 g/2 lb 4 oz 1 s. oil 40-42 min Courgettes Fresh slices 750 g/1 lb 11 oz 1 s. oil+150 ml/5 fl oz water 10-12 min
Diced potatoes Peppers Fresh slices 650 g/1 lb 7 oz 1 s. oil+150 ml/5 fl oz water 15-20 min
Frozen traditional chiips Frozen 750 g/1 lb 11 oz None 30-32 min Mushrooms Fresh quarters 650 g/1 lb 7 oz 1 s. oil+150 ml/5 fl oz water 15-20 min
Frozen thin cut chips Frozen 750 g/1 lb 11 oz None 25-27 min Tomatoes Fresh quarters 650 g/1 lb 7 oz 1 s. oil+150 ml/5 fl oz water 15-18 min
Onions Fresh slices 500 g/1 lb 2 oz 1 s. oil 12-15 min
s. = ActiFry spoonful Frozen Dishes

TYPE QUANTITY ADD COOKING TIME
Ratatouille Frozen 750 g/1 lb 11 oz None 20-22 min
Meat and Poultry Fish and noodle stir-fry
Country fry
Frozen
Frozen
750 g/1 lb 11 oz
750 g/1 lb 11 oz
None
None
20-22 min
25-30 min
TYPE QUANTITY ADD COOKING TIME Savoy fry Frozen 750 g/1 lb 11 oz None 20-25 min
Fresh 750 g/1 lb 11 oz None 18-20 min
Chicken nuggets Carbonara pasta Frozen 750 g/1 lb 11 oz None 15-20 min
Paëlla Frozen 650 g/1 lb 7 oz None 15-20 min
Chicken drumsticks Fresh 4 to 6 None 30-32 min
Fried rice Frozen 650 g/1 lb 7 oz None 15-20 min
Chicken legs Fresh 2 None 30-35 min
Chili con carne Frozen 750 g/1 lb 11 oz None 12-15 min
Boneless chicken breast Fresh 6 (about 750 g/1 lb 11 oz) None 10-15 min
Spring rolls Fresh 4 to 8 small 1 s. oil 10-12 min
Veal rolls Fresh 2 to 6 1 s. oil 15-20 min Desserts
Lamb chops Fresh 2 to 6 1 s. oil 15-20 min* TYPE QUANTITY ADD COOKING TIME
Pork chops Fresh 2 to 4 1 s. oil 15-18 min* Slices 500 g/1 lb 2 oz (5 bananas) 1 s. oil + 1 s. brown sugar 4-6 min
Bananas
Pork tenderloin Fresh 2 to 6 slices 1 s. oil 12-15 min Foil wrapped 2 bananas None 20-25 min
Sausages Fresh 4 to 8 (pierced) None 10-12 min Cherries Whole Up to 1,000 g/2 lb 4 oz 1 s. oil + 1 to 2 s. sugar 12-15 min
Rabbit back Fresh 2 to 6 1 s. oil 15-20 min Strawberries Cut in four Up to 1,000 g/2 lb 4 oz 1 to 2 s. sugar 5-7 min
Fresh 600 g/1 lb 5 oz 1 s. oil 10-15 min Apples Cut in two 3 1 s. oil + 2 s. sugar 10-12 min
Minced meat
Frozen 400 g/14 oz None or 1 s. oil 12-15 min Pears Cut in pieces Up to 1,000 g/2 lb 4 oz 1 to 2 s. sugar 8-12 min
Meatballs Frozen 750 g/1 lb 11 oz 1 s. oil 18-20 min Pineapple Cut in pieces 1 1 to 2 s. sugar 8-12 min
ALPHABETICAL INDEX
156 | 157
Alphabetical Index
A S
ActiFried chicken with corn . . . . . 151 Crispy whitebait with bread and Mushroom tarragon chicken . . . . .47 Saffron risotto . . . . . . . . . . . . . . . . . .50
ActiFried chicken with peanuts . . . . tomatoes . . . . . . . . . . . . . . . . . . . . . . .87
Sarladaise potatoes . . . . . . . . . . . . .34
and orange juice . . . . . . . . . . . . . . 144 N
ActiFried kebab . . . . . . . . . . . . . . . 118 E New potatoes with garlic, tomatoes
Seafood fritto-misto with cocktail
sauce . . . . . . . . . . . . . . . . . . . . . . . . 108
ActiFried scrambled tortilla . . . . . .80 East coast clam chowder . . . . . . 143 and shrimp . . . . . . . . . . . . . . . . . . . . .36
Semolina halva . . . . . . . . . . . . . . . 121
Alentejo-style pork . . . . . . . . . . . . . .75
F P Shawarma chicken . . . . . . . . . . . . 125
Algarve-style squid . . . . . . . . . . . . . .76
Flambéed Valais apricots . . . . . . . .53 Peanut bacon chips . . . . . . . . . . . . .38 Sirloin steak cooked in wine . . . . .92
Angler-fish cheek stew . . . . . . . . . . . .
with vanilla . . . . . . . . . . . . . . . . . . . . .44 Fried marinated trout . . . . . . . . . 102 Pineapple chicken . . . . . . . . . . . . . . .69 Spicy chicken drumsticks and fennel
salad . . . . . . . . . . . . . . . . . . . . . . . . 105
Aubergines with sheep's milk . . . . . . Fried meatballs . . . . . . . . . . . . . . . 101 Pork sticks . . . . . . . . . . . . . . . . . . . . 130
cheese and cumin . . . . . . . . . . . . . . .98 Spicy rabbit . . . . . . . . . . . . . . . . . . . .83
Fried rice . . . . . . . . . . . . . . . . . . . . . 134 Pork tenderloin with beer and red
cabbage, mustard vinaigrette . . .61 Stewed fruit with ice wine . . . . . . 147
B G Potato wedges and cocktail sauce 33 Stuffed pork medallions, rosemary
Beef stroganoff . . . . . . . . . . . . . . . 112 vegetable skewer and
Green beans with fresh sage, pears Potatoes with garlic . . . . . . . . . . . . . . . cabbage-carrot salad . . . . . . . . . . .57
Beef with beans . . . . . . . . . . . . . . . .70 and peanuts . . . . . . . . . . . . . . . . . . . .65 and coriander . . . . . . . . . . . . . . . . . . .39
Sweet and sour pork . . . . . . . . . . . .95
Bolognaise sauce . . . . . . . . . . . . . . .88 Potatoes with mushrooms . . . . . . .35
K T
Braised fish with tomatoes and
fennel . . . . . . . . . . . . . . . . . . . . . . . . . .66 Kangaroo medallions . . . . . . . . . . . . . R
with red wine . . . . . . . . . . . . . . . . . . 137 Tex-Mex chips . . . . . . . . . . . . . . . . . .30
Real homemade chips . . . . . . . . . . .29
C L Rhubarb and pistachio . . . . . . . . . . . .
Turkey breast with three peppers 122
Cherry beer cherries . . . . . . . . . . . . .62 yoghurt cake . . . . . . . . . . . . . . . . . . .48 Turkey with pumpkin . . . . . . . . . . . . . .
Light ham and pea risotto . . . . . . .84 and nutmeg . . . . . . . . . . . . . . . . . . 152
Chicken drumsticks with garlic, Rice with shrimp oil sauce . . . . . 133
lemon and coriander . . . . . . . . . . 126 Lower fat poutine . . . . . . . . . . . . . . .41 Turkish saksuka salad . . . . . . . . . 117
Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58
Chicken stuffed with cheese and
paprika . . . . . . . . . . . . . . . . . . . . . . . 107
M Roasted pineapple and figs with V-W
honey . . . . . . . . . . . . . . . . . . . . . . . . 138
Cinnamon apples . . . . . . . . . . . . . .11 Mediterranean vegetable stir-fry .79 Very spicy creole prawns . . . . . . 148
Coconut-flavoured chips . . . . . . . .31 Mediterranean vegetable tomato Wiener Schnitzel . . . . . . . . . . . . . . . .54
sauce for pasta and pilaf . . . . . . . .91
INGREDIENT INDEX
158 | 159
Ingredient Index
Apricots Bolognaise sauce . . . . . . . . . . . . . . . .88 Carrots Chicken
Cinnamon apples . . . . . . . . . . . . . . 111 Sirloin undercut cooked in wine . .92 ActiFried kebab . . . . . . . . . . . . . . . 118 ActiFried chicken with corn . . . . . 151
Flambéed Valais apricots . . . . . . . .53 Angler-fish cheek stew . . . . . . . . . . . . ActiFried chicken with peanuts . . . .
Stewed fruit with ice wine . . . . . . 147 Peppers with vanilla . . . . . . . . . . . . . . . . . . . . .44 and orange juice . . . . . . . . . . . . . . 144
Bolognaise sauce . . . . . . . . . . . . . . . .88 Chicken drumsticks with garlic,
ActiFried scrambled tortilla . . . . . .80 lemon and coriander . . . . . . . . . . 126
Angler-fish Mediterranean vegetable tomato
Algarve-style squid . . . . . . . . . . . . . .76 sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91 Chicken stuffed with cheese . . . . . . .
Angler-fish cheek stew . . . . . . . . . . . . Mediterranean vegetable stir-fry .79 and paprika . . . . . . . . . . . . . . . . . . . 107
Rice with shrimp oil sauce . . . . . . 133
with vanilla . . . . . . . . . . . . . . . . . . . . .44 Mushroom tarragon chicken . . . . .47
Mediterranean vegetable . . . . . . . . . Stuffed pork medallions,rosemary
Braised fish with tomatoes . . . . . . . . tomato sauce . . . . . . . . . . . . . . . . . . .91 vegetable skewer and Pineapple chicken . . . . . . . . . . . . . . .69
and fennel . . . . . . . . . . . . . . . . . . . . . .66 cabbage-carrot salad . . . . . . . . . . . .57
Potato wedges Shawarma chicken . . . . . . . . . . . . 125
and cocktail sauce . . . . . . . . . . . . . . .33
Apples Sirloin steak cooked in wine . . . . . .92
Celery Spicy chicken drumsticks . . . . . . . . . .
and fennel salad . . . . . . . . . . . . . . 105
Cinnamon apples . . . . . . . . . . . . . . 111 Spicy rabbit . . . . . . . . . . . . . . . . . . . . .38 Angler-fish cheek stew . . . . . . . . . . . .
Spicy chicken drumsticks . . . . . . . . . . with vanilla . . . . . . . . . . . . . . . . . . . . .44 Clams
and fennel salad . . . . . . . . . . . . . . 105 Stuffed pork medallions, rosemary
vegetable skewer and Bolognaise sauce . . . . . . . . . . . . . . . .88 Alentejo-style pork . . . . . . . . . . . . . .75
Stuffed pork medallions, . . . . . . . . . . cabbage-carrot salad . . . . . . . . . . . .57
Spicy chicken drumsticks . . . . . . . . . . East coast clam chowder . . . . . . . 143
rosemary vegetable skewer Turkey breast with three peppers 122 and fennel salad . . . . . . . . . . . . . . 105
and cabbage-carrot salad . . . . . . . .57
Turkish saksuka salad . . . . . . . . . . 117 Corn
Aubergines (eggplant) Very spicy Creole prawns . . . . . . 148
Cheese ActiFried chicken with corn . . . . . 151
Aubergines with sheep's . . . . . . . . . . . East coast clam chowder . . . . . . . 143
Aubergines with sheep's milk
cheese and cumin . . . . . . . . . . . . . . .98
Berries and red fruit milk cheese and cumin . . . . . . . . . . .98 Rice with shrimp oil sauce . . . . . . 133
Cherry beer cherries . . . . . . . . . . . . .62 Chicken stuffed with cheese and
Mediterranean vegetable stir-fry .79 paprika . . . . . . . . . . . . . . . . . . . . . . . 107 Courgettes (zucchini)
Mediterranean vegetable stir-fry .91 Stewed fruit with ice wine . . . . . . 147
Fried meatballs . . . . . . . . . . . . . . . . 101 Mediterranean vegetable stir-fry .79
Turkish saksuka salad . . . . . . . . . . 117 Cabbage Light ham and pea risotto . . . . . . .48 Mediterranean vegetable tomato
Lower fat poutine . . . . . . . . . . . . . . .41 sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91
Beef Pork tenderloin with beer and red
cabbage, mustard vinaigrette . . . .60 Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58 Stuffed pork medallions, rosemary
Beef Stroganoff . . . . . . . . . . . . . . . 112 vegetable skewer and
Stuffed pork medallions, rosemary Sirloin undercut cooked in wine . .92 cabbage-carrot salad . . . . . . . . . . . .57
Beef with beans . . . . . . . . . . . . . . . . .70 vegetable skewer and
cabbage-carrot salad . . . . . . . . . . . .57 Turkish saksuka salad . . . . . . . . . . 117
INDEX PAR INGRÉDIENTS
160 | 161
Fennel Mushroom tarragon chicken . . . . .47 Pork tenderloin with beer and red
B
Braised fish with tomatoes and cabbage, mustard vinaigrette . . . .60 Prunes
Pork tenderloin with beer . . . . . . . . . .
fennel
fe . . . . . . . . . . . . . . . . . . . . . . . . . .66 and red cabbage, mustard Stuffed pork medallions, rosemary Stuffed pork medallions, rosemary
Mediterranean
M vegetable tomato vinaigrette . . . . . . . . . . . . . . . . . . . . . .60 vegetable skewer and vegetable skewer and
sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91 cabbage-carrot salad . . . . . . . . . . . .57 cabbage-carrot salad . . . . . . . . . . . .57
Potatoes with mushrooms . . . . . . .35
Spicy chicken drumsticks and fennel Sweet and sour pork . . . . . . . . . . . . .95
salad . . . . . . . . . . . . . . . . . . . . . . . . . 105
Stuffed pork medallions, rosemary
vegetable skewer and
Pumpkin
cabbage-carrot salad . . . . . . . . . . . .57 Potatoes Turkey with pumpkin
Figs Very spicy creole prawns . . . . . . . 148
ActiFried chicken with corn . . . . . 151 and nutmeg . . . . . . . . . . . . . . . . . . . 152
Roasted pineapple and figs . . . . . . . . ActiFried scrambled tortilla . . . . . .80
with honey . . . . . . . . . . . . . . . . . . . . 138 Pears Rabbit
Coconut-flavoured chips . . . . . . . . .31
Green beans with fresh sage, . . . . . . Spicy rabbit . . . . . . . . . . . . . . . . . . . . .38
Green beans pears and peanuts . . . . . . . . . . . . . . .65 East coast clam chowder . . . . . . . 143
Lower fat poutine . . . . . . . . . . . . . . .41 Red beans
Green beans with fresh sage, . . . . . .
pears and peanuts . . . . . . . . . . . . . . .65 Peas Mediterranean vegetable stir-fry .79
New potatoes with garlic, . . . . . . . . . Beef with beans . . . . . . . . . . . . . . . . .70
Fried rice . . . . . . . . . . . . . . . . . . . . . . 134
Ham tomatoes and prawns . . . . . . . . . . .36
Light ham and pea risotto . . . . . . .84
Peanut bacon chips . . . . . . . . . . . . . .38 Rice and risotto
ActiFried scrambled tortilla . . . . . .80 Rice with shrimp oil sauce . . . . . . 133
Pork tenderloin with beer and red Fried rice . . . . . . . . . . . . . . . . . . . . . . 134
Light ham and pea risotto . . . . . . .84 cabbage, mustard vinaigrette . . . .60
Saffron risotto . . . . . . . . . . . . . . . . . .50 Pineapple Potato wedges and . . . . . . . . . . . . . . .
Light ham and pea risotto . . . . . . .84
cocktail sauce . . . . . . . . . . . . . . . . . . .33 Rhubarb and pistachio . . . . . . . . . . . .
Roasted pineapple and figs with yoghurt cake . . . . . . . . . . . . . . . . . . . .48
Kangaroo honey . . . . . . . . . . . . . . . . . . . . . . . . 138 Potatoes with garlic . . . . . . . . . . . . . . .
and coriander . . . . . . . . . . . . . . . . . . .39 Rice with shrimp oil sauce . . . . . . 133
Kangaroo medallions . . . . . . . . . . . . . . Pineapple chicken . . . . . . . . . . . . . . .69
Potatoes with mushrooms . . . . . . .35 Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58
with red wine . . . . . . . . . . . . . . . . . . 137
Pork Real homemade chips . . . . . . . . . . .29 Saffron risotto . . . . . . . . . . . . . . . . . .50
Mushrooms Alentejo-style pork . . . . . . . . . . . . . .75
Sarladaise potatoes . . . . . . . . . . . . .34
Rhubarb
Angler-fish cheek stew . . . . . . . . . . . . . Sirloin undercut cooked in wine . .92
Fried meatballs . . . . . . . . . . . . . . . . 101
with vanilla . . . . . . . . . . . . . . . . . . . . .44 Tex-Mex chips . . . . . . . . . . . . . . . . . . .30 Rhubarb and pistachio . . . . . . . . . . . .
Pork sticks . . . . . . . . . . . . . . . . . . . . . 130 yoghurt cake . . . . . . . . . . . . . . . . . . . .48
Mediterranean vegetable . . . . . . . . . . Turkish saksuka salad . . . . . . . . . . 117
stir-fry . . . . . . . . . . . . . . . . . . . . . . . . . .79
INGREDIENT INDEX & NOTES
162 | 163
Notes
Salmon Beef with beans . . . . . . . . . . . . . . . . .70
Braised fish with tomatoes . . . . . . . . Bolognaise sauce . . . . . . . . . . . . . . . .88
and fennel . . . . . . . . . . . . . . . . . . . . . .66
Braised fish with tomatoes . . . . . . . .
East coast clam chowder . . . . . . . 143 and fennel . . . . . . . . . . . . . . . . . . . . . .66
Seafood fritto-misto . . . . . . . . . . . . . . New potatoes with garlic, . . . . . . . . .
with cocktail sauce . . . . . . . . . . . . 108 tomatoes and prawns . . . . . . . . . . .36
Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58
Semolina Saffron risotto . . . . . . . . . . . . . . . . . .50
ActiFried kebab . . . . . . . . . . . . . . . 118 Turkish saksuka salad . . . . . . . . . . 117
Semolina Halva . . . . . . . . . . . . . . . 121
Trout
Shrimp Fried marinated trout . . . . . . . . . . 102
East coast clam chowder . . . . . . . 143 Turkey
Fried rice . . . . . . . . . . . . . . . . . . . . . . 134
Spicy chicken drumsticks . . . . . . . . . .
New potatoes with garlic, . . . . . . . . . and fennel salad . . . . . . . . . . . . . . 105
tomatoes and prawns . . . . . . . . . . .36
Turkey breast . . . . . . . . . . . . . . . . . . . . .
Rice with shrimp oil sauce . . . . . . 133 with three peppers . . . . . . . . . . . . 122
Seafood fritto-misto . . . . . . . . . . . . . . Turkey with pumpkin . . . . . . . . . . . . . .
with cocktail sauce . . . . . . . . . . . . 108 and nutmeg . . . . . . . . . . . . . . . . . . . 152
Very spicy Creole prawns . . . . . . 148
Veal
Squid ActiFried kebab . . . . . . . . . . . . . . . 118
Fried meatballs . . . . . . . . . . . . . . . . 101
Algarve-style Squid . . . . . . . . . . . . . .76
Saffron risotto . . . . . . . . . . . . . . . . . .50
Seafood fritto-misto . . . . . . . . . . . . . .
with cocktail sauce . . . . . . . . . . . . 108 Wiener Schnitzel . . . . . . . . . . . . . . . .54
Tomatoes Whitebait
Aubergines with sheep's . . . . . . . . . . . Crispy whitebait with bread . . . . . . .
milk cheese and cumin . . . . . . . . . . .98 and tomatoes . . . . . . . . . . . . . . . . . . .87
Acknowledgements:
Doctor Peter Minárik
Professor Doctor Osman Müftüolu
Doctor Christian Recchia
Doctor Marianna Trifonova
Doctor Trent Watson
Duangjai Angkulwaranyu
Stéphanie Biteau
Carlo Cracco
Jérôme Duport
Nathalie Hutter Lardeau
Sedef Iybar
Kollár János
Ilias Mamalakis
Dana McCauley
Glenis Noble
Rosa Pertierra
Reinhard Üblacker
Mathijs Vrieze
Ivan Zvezdev
SA SEB - 21261 SELONGEY CEDEX - RCS B 302 412 226

reference: 5086311
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Nutritional content:
Atlantic Santé
Graphic design and layout:

JPM & Associés
Photo credits:
Image & Associés - Fotolia - Inmagine - Photodisc - Marc Muller
Translation:
Pro-fusion
Production:
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Actifry 1kg Recipes PDF

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Taste the world

Do not alter the quantities of ingredients and liquid mentioned

Tefal: Nutritious & Delicious Cooking

The story of ActiFry

What professionals say

Golden Rules for Healthy Eating

Eat... and enjoy! The 7 food groups

Vary your oils Leading the linoleic

Potatoes: How do potatoes

Week 1: balanced meals

Breakfast Freshly squeezed Pancake Fresh French bread

Soft-boiled egg with Mushroom and

Week 2: balanced meals

Citrus salad Homemade pound cake

Tomato, avocado Potato, carrot and leek Peppers and

aux saucisses Tex-Mex chips fritto-misto with

3 Cook for 40-45 minutes depending on the thickness of

Tex-Mex Chips Coconut-flavoured

SERVES 6 • PREPARATION 10 min • COOKING 40 min

Sarladaise Potatoes Potatoes

SERVES 4 • PREPARATION 5 min • COOKING 22 min

New Potatoes Nutritious

POTATOES AROUND THE WORLD

IDEAL FOR LUNCH!

Peanut Bacon Chips Potatoes

4 Divide the chips onto 4 plates. Sprinkle each with equal

Renée, 56 years old

Angler-fish Cheek GET YOUR PROTEIN!

4 Top with the angler-fish cheeks you have "breaded"

SERVES 4 • PREPARATION 10 min • COOKING 12 min

Rhubarb and Pistachio Rhubarb is both rich in

Yoghurt Cake contains vitamin C for

100 g/3 1/2 oz sugar

Saffron Risotto controlled amount of fat. It

Tip Any type of good quality apricot brandy can be

Wiener COMBINING PROTEINS!

Schnitzel fatty acids (canola and veal)

528 Cal 107 Cal

Cherry Beer riches in vitamin C for vitality

Cherries interesting fatty acids for

SERVES 4 • PREPARATION 25 min • COOKING 15 min

100 ml/3 1/2 fl oz cherry

AN ORIGINAL WAY TO ENJOY

SERVES 6 • PREPARATION 8 min • COOKING 20 min

A passion for balanced cooking is For more flavour, use leeks

Braised Fish (salmon) balances the fatty

with Tomatoes and Fennel omega-3 fatty acids that

SERVES 4 • PREPARATION 15 min • COOKING 20 min

500 g/1 lb 2 oz fish

600 g/1 lb 5 oz boneless

Beef marriage of animal protein,

with Beans muscles to function properly.

500 g/1 bl 2 oz lean steak Trim the fat from the

Serve with green beans

3 Add the clams and cook for an additional 10 to 15

600 g/1 lb 5 oz squid, cut

SERVE AS A SIDE DISH

Tortilla D to fix calcium to the bones.

60 g/2 oz Serrano cured ham Peel the potatoes and

Rabbit is particularly interesting

Light Ham fullness, while the ham has

and Pea Risotto

70 g/2 1/4 oz parmesan