This recipe shows how vibrant vegetables are when they are cooked in the microwave oven, not to mention how nutritious they are. And of course the quick and easy, lump-free sauce is guaranteed – if it’s made a microwave oven. 21st Century cooking at its best!
This recipe serves 8 as a vegetable accompaniment or 4 – 6 as a vegetarian main course.
Ingredients
- 1 large head broccoli and
- 1 large head of cauliflower – total weight of both vegetables approximately 750g, both divided into large florets and well washed
Bechamel Sauce:
- 400ml milk
- 35g butter
- 35g plain flour
- 2 tsps mustard
- black pepper to taste
- 100g mature cheddar cheese, grated
Cooking Instructions for 1100 watt oven
- Place the prepared vegetables into a large shallow microwaveable and grill-proof dish, or 4 smaller individual ones. Cover with a well-fitting lid or cling wrap and cook for 6 minutes in an 1100 watt oven, until just tender – but offering a little resistance when the stalks are pierced with a sharp knife. Leave to stand while making the sauce.
- Place all the sauce ingredients into a large microwaveable jug and stir well. Cook sauce for 4 minutes in a 1100 watt oven, stirring well after each minute, to ensure that the butter melts, the flour thickens evenly, does not acquire any lumps and the sauce comes to the boil. Beat well on removal from the oven until sauce is smooth.
- Pour sauce over vegetables, then cover the top with the grated cheese.
- Brown for 5 – 6 minutes under a hot grill before serving.
- If using individual dishes, divide the vegetables equally between the dishes, cover each with a little sauce and grated cheese before browning.
1500 watt oven
- Cook vegetables for 3 – 4 minutes on HIGH power, turning dish halfway through cooking time until evenly cooked through.
- Cook sauce for 3 minutes on HIGH power, watching and stirring after every minute, to ensure that sauce cooks evenly and doesn’t boil over during cooking.
1850 watt oven
- Cook vegetables for 3 – 4 minutes on MEDIUM power (70% – 1295 watts), turning dish halfway through cooking time, to ensure vegetables are evenly cooked.
- Cook sauce for 2 – 2 ½ minutes, watching and stirring after every 30 seconds, to ensure that sauce cooks evenly and doesn’t boil over.
Samsung is one of the world’s largest microwave oven brands. Samsung Professional Appliances distributes throughout the UK and Europe and offers a comprehensive choice of commercial microwave ovens, from large-capacity, ‘super-heavy duty’ 1850W units down to light-commercial, budget-priced 1100W models. All are backed by a full three year parts & labour warranty.
RB Distributors is the UK wholesaler of Samsung commercial microwave ovens. For more information visit www.rbdistributors.co.uk, tel 0845 146 2604 or email sales@rbdistributors.co.uk
See more recipes from Samsung at their Professional Microwave Cookbook website