iCook™ cookware system
Cook healthier and live better
A versatile SYSTEM to meet every need...
Your iCook™ Stainless Cookware provides you with the right utensil for every job, everyday nutritional cooking, for entertaining, for those very special occasions.
But iCook Stainless Cookware is much more than a collection of quality cooking utensils - iCook is a SYSTEM.
Each component was selected to co-ordinate with the others in several ways.
The pans not only look good together, they work well together to meet your every cooking need.
The combinations give you almost unlimited versatility for synchronised meal preparation. You can even cook an entire meal on one burner, saving energy and space. For efficient storage, turn the lids upside down – and the pans nest inside each other!
iCook™ Sets available are:
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iCook™ Starter Set (7 piece)
If you are new to iCook this set is great for discovering the benefits of the VITALOK™ cooking method. Perfect for moving towards a healthier, more nutritious way of cooking.
Order no. 101094
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iCook™ Basic Set (10 piece)
The basic set includes utensils for food preparations and mixing.
Order No. 101095
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iCook™ Advance Set (10 piece)
If you enjoy being adventurous in the kitchen, this sets for you. Take low moisture and stack cooking to the next level using the VITALOK Cooking method. Includes our patented Pasta Inset for clever cooking and drainage.
Order no. 101096
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iCook™ Family Set (17 piece)
Cooking for a family? Then iCook Family Set is for you. Everything you need to create everday tasty and nutritious meals.
Order no. 101097
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iCook™ Family Prestige Set (27 piece)
The ultimate in iCook Cookware, everything you need for every occasion. From simple everyday healthy meals for you and your family, to creative menus for that very special occasion, you’ll love the efficiency and versatility of iCook.
Order no. 101098
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What is iCook™ Non-Stick Cookware?
Some of the toughest, longest lasting, most durable non-stick frying pans in the world.
iCook Non-Stick Cookware has been designed to off er superb performance year after year. Complementing the existing iCook™ Stainless Cookware range, Non-Stick off ers the OPTITEMP™ slab base for enhanced heat distribution and DURAMIC™ non-stick coating to give added durability and great release properties when cooking foods.
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Available to order as a complete set
iCook™ Non Stick Fry Pans
Three non-stick pans complete with lids. Perfect for cooking a tasty, low-fat breakfast, lunch or dinner.
Order no. 101083
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Also available to buy separately
iCook™ Non Stick Large Fry Pan
30 cm (12”) non-stick pan and tempered glass lid. Fry up chicken, steaks, fi sh or chops, all without adding unnecessary fats. A perfect size for one-pan dinners!
Order no. 101087
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iCook™ Knives
Designed for comfort, ease of use and performance, the iCook™ Knife Collection comes together with ergonomically designed handles and specific weight positioning to ensure they feel both well balanced and lively, ensuring control and stability whenever you use them.
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5 Piece Knife Set
Available as a complete set, they come complete with storage tray for protection and easy identification of knives.
Order no. 102709
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Each knife is also available to buy separately.
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Chef
A multi-purpose knife ideal for slicing, dicing and mincing.
Order no. 102713 |
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Petty
Best for boning meats, trimming fat and cutting fruit.
Order no. 102712 |
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Santoku
Best for foods that stick to knives such as potatoes. Good for cutting meats, fish and vegetables.
Order no. 102710 |
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Paring
Best for peeling fruits and vegetables, sculpting garnishes and ‘eyeing’ potatoes.
Order no. 102714 |
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Slicer
Best for slicing softer foods like bread, tomatoes and cake.
Order no. 102711 |
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iCook™ Knives Accessories
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iCook™ Multi-Purpose Kitchen Shears
A versatile tool for food preparation as well as many other tasks around the kitchen and home. This unique tool is a nutcracker, and home.
Order no. 102715 |
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iCook™ Storage Rack
A simple to use iCook Knives storage tray for protection of your knives when not in use. Holds all five knives.
Order no. 102717
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iCook™ Sharpener iCook Sharpener
To be used to sharpen both the iCook Knives and Kitchen Shears, the iCook Knives and Kitchen Shears, the iCook Sharpener helps maintain the quality and performance of the blades. Not suitable for use with Slicer.
Order no. 102716 |
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iCook™ Knife Block
Protect and present the iCook Knives and Kitchen Shears in this stylish beech storage block, exclusively designed for Amway.
Order no. 103169
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Delicious cooking with iCook™ Stainless Cookware
With iCook Stainless Cookware you can prepare delicious, nutritious meals for yourself and your family with the extra benefit of highly efficient kitchen tools. Not only that, but your premium quality iCook Stainless Cookware is both elegant and convenient.
Thanks to premium-grade materials, precision manufacturing and the thoughtful planning behind each feature, the iCook Stainless Cookware offers superb cooking performance, versatility and beauty that is compatible with all hobs and which will last for years to come.
The Vitalok™ Cooking Method
The Vitalok™ Cooking Method results in meals that you and your family will enjoy and that look good, taste delicious and contain more of the vitamins and minerals that you need. How? The water seal between the pan and its lid allows meats, fruits and vegetables to self-baste, locking in flavour and nutrients while keeping colour and texture.
Stack Cooking
You can also benefit from greater energy-efficiency with Stack Cooking. This lets you prepare more food on a single energy source, such as a gas or electric ring, by stacking a small utensil on top of a larger utensil. Base design and 3 ply stainless steel pan construction delivers uniform heat distribution and retention to both utensils for perfect results.
DURAMIC™ technology
With the DURAMIC™ technology in the iCook Non-stick Cookware range, less added fats are required when cooking. And due to the external and internal reinforcement process during manufacturing, the iCook Non-stick Frying Pans are some of the toughest, long lasting, most durable non-stick frying pans in the world.
VITALOK™ Cooking Method for Nutritious and Delicious Results
Although suited for any cooking style, your iCook™ Stainless Cookware is especially designed for the nutritious and delicious VITALOK Cooking Method.
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The VITALOK Cooking Method forms a water seal between the lid and pan that allows meats, fruits and vegetables to baste in their own natural oils and juices, locking in more natural flavours and valuable nutrients, while preserving colour and texture.
And the result? You and your family will enjoy meals that look good, taste delicious and deliver more of the vitamins and minerals essential for good nutrition. |
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Meats can be cooked without the addition of oil. Fresh vegetables and fruit contain enough natural moisture to cook without adding very much water. Simply rinse and place vegetables in utensil. The small amount of moisture still on the vegetables from rinsing is sufficient for the VITALOK Cooking Method.
Additional water is necessary for rice, pasta, dried cereals, dried fruit, dried vegetables and dried beans, which have had the natural moisture removed. |

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Quality of Construction - OPTITEMP™ Slab Base
Gentle, even heat distribution
The secret of good cooking lies in the ability of the utensil to conduct heat efficiently and evenly.
Your iCook™ and Non-Stick Stainless Cookware has an OPTITEMP™ base, with three layers of permanently bonded metal to allow heat to be distributed evenly throughout the pan. The extra thickness helps pans retain heat longer than most single ply cookware materials.
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iCook™ Stainless Cookware Pan Base |
Conventional Pan Base |
Your iCook and Non-Stick Stainless Cookware is crafted from special heavy-gauge stainless steel that is at least 18% chromium (for corrosion resistance) and 8–10% nickel (easy to form into cookware shapes).
Three beautiful and functional surface finishes include:
- Sides and Lid: Mirror finish
- Interiors: Sun-Ray finish/Sun-Ray DURAMIC™ finish for non-stick cookware
- Bottoms: Satin finish
The Science of the DURAMIC™ Non-Stick Coating
The iCook™ Non-Stick Pans use the exclusive iCook DURAMIC technology to give you great performance, meal after meal.
The durable, triple-reinforced non-stick surface is 50% stronger than Quantanium™† coating and each pan is reinforced both internally and externally for outstanding durability.
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A. Three coats of non-stick
B. Steel peaks
C. Toughened substrate |
Because of the iCook DURAMIC technology, fewer added fats are required when cooking and foods can be released from the pan for turning and lifting, leaving them easy to clean and resistant to scratching.
The iCook™ Non-Stick Cookware range will help to make foods taste good and make them good for you!
Note: † Quantanium is a registered trademark of Whitford Worldwide Co, Wilmington, Delaware, USA
Stack cooking wit iCook™ Stainless Cookset
Stack Cooking is a wonderfully convenient feature of your iCook Stainless Cookset. You can prepare more foods at one time by stacking a small pan on top of a larger one. Your cookset is specially designed to provide the uniform heat distribution necessary for Stack Cooking.
Simple steps for Stack cooking:
1. When placing one pan on top of another, always have the larger pan on the bottom. The appropriately sized Dome Lid must be used to cover the lower pan.
2. The bottom pan should contain foods with more weight and volume or require longer cooking times, such as meat, poultry and stews.
3. The second, or upper pan, should be used for foods that have less weight and volume or need a shorter cooking time, such as fruit, fresh or frozen vegetables, sauces or puddings, for melting butter or chocolate, for reheating leftovers or for keeping foods warm.
4. Place lower pan on MEDIUM heat until the water seal forms, then reduce heat to LOW. (If cooking meat, preheat pan and brown meat on both sides on MEDIUM, cover and reduce to LOW after the water seal forms.)
5. Vegetables (or other foods) can be heated in the Double Boiler Inset Pan. Remove lid from lower pan and place the Double Boiler inside. Replace the Dome Lid immediately so that the moisture already evaporating in the lower pan will re-form the water seal.
6. You can cook vegetables or other foods in a smaller pan placed on top of a larger one designed for it. Synchronise cooking times so that everything is ready at the same time. Before stacking your smaller pan on top of a larger one, heat it on another cooker ring until the water seal forms. (Forming a water seal is not necessary if you’re melting, reheating, or keeping foods warm for serving.)
7. Do not place a small pan inside a larger pan, or within pans with similar diameters, to use as a double boiler or for any other cooking function. The Double Boiler Inset Pan is especially designed for double boiling.
Recipes
A delicious risotto dish from the German region
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Serves: 4 Preparation Time: 15 minutes Cooking Time: 1 hour
Ingredients:
- 2 shallots
- 2 dessertspoons olive oil
- 250g risotto rice
- 150ml white wine
- 750ml vegetable stock
- 250g Chanterelles mushrooms
- 350g chicken fillets
- 1 pinch salt
- 1 pinch ground pepper
- 75g parmesan cheese
- 1 bunch tarragon
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Steps:
- Peel and cube the shallots.
- Heat half the oil and sauté the shallots and rice in a large frying or sauté pan
until they are transparent but not brown.
- Mix the wine with the vegetable stock and add half to the rice. Bring to the boil,
and then simmer for about 35 minutes.
- As the rice absorbs the liquid, gradually add the remainder of the stock.
- Trim and wash the mushrooms.
- Rinse the meat, pat dry and slice into strips.
- Heat the rest of the oil. Fry the mushrooms, season and remove.
- Then fry the meat in the oil until it is crisp. Season.
- Grate the parmesan and strip the tarragon leaves from the stalk and chop.
- Stir the mushrooms, meat, tarragon and parmesan into the risotto. Season
to taste and serve.
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A tasty, baked French classic
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Serves: 4 Preparation Time: 30 minutes Cooking Time: 40 minutes
Ingredients:
- 12 slices white bread (approximately 300g, slightly dry)
- 125ml dry white wine
- 750g pears
- 100g grated Gouda cheese
- 160g Roquefort cheese
- 100g ham
- 2 eggs
- 125ml creme fraîche
- 125ml milk
- salt and pepper to taste
- 80g butter
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Steps:
- Coat a (5cm high) baking dish with 30g soft butter. Arrange half of the bread slices in the bottom of the dish in a single layer.
- Pour half of the wine over the bread.
- Peel the pears, remove the seeds and slice.
- Spread Gouda on the pears.
- Dice the Roquefort and arrange half of it on the first layer in the dish.
- Cut ham in slices and add to the dish.
- Make a new bread layer and pour the rest of wine over it.
- Top with remaining pear slices and Roquefort.
- Combine milk, creme fraîche, eggs, salt and pepper in a bowl. Stir well with a whisk. Pour over the bread mixture.
- Preheat oven to 200°C, 400oF, Gas Mark 6. Bake strata for 20 minutes.
- Remove from oven, sprinkle with remaining 50g butter and bake for an additional 20-30 minutes until golden brown.
- Serve with a salad (corn salad with garlic vinaigrette) and cold Sancerre.
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Steamed Catfish (Delicious and healthy catfish served with spinach)
Delicious and healthy catfish served with spinach
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Serves:2 Preparation Time: 30 minutes Cooking Time: 1 hour
Ingredients:
- 400g catfish
- 2 large leeks
- 175g olive oil
- 50g Dijon mustard
- salt and black pepper
- 125ml soya sauce
- 40g sesame seeds
- 3 garlic cloves
- 1 teaspoon grated ginger root (or 2 teaspoon ginger powder)
- 1 medium sized lemon
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Steps:
- Boil water in a large pan or pot. Add lemon peel to taste.
- Separate leek leaves and blanch them in boiling water. Put the leaves into a bowl with cold water to keep them green.
- Place the leek leaves onto a chopping board and pour the olive oil and Dijon mustard over them.
- Wrap the catfish, spiced with salt and pepper, with the leek leaves. Put it into the 4 litre steamer, cover with a lid and boil until it gets soft.
- In the meantime roast the sesame seeds in a hot frying or sauté pan.
- After boiling, remove the catfish from the 4 litre steamer and keep warm.
- Steam spinach with chopped garlic cloves in the steamer for approximately 7 minutes.
- Take the spinach out and blend with soya sauce and ginger.
- Arrange small portions of spinach on individual plates. On top of each portion put a helping of catfish. Sprinkle with roasted sesame seeds.
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Papanasi (Romanian Cheese Pancakes)
Romanian Cheese Pancakes
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Serves: 4 Preparation Time: 5 minutes Cooking Time: 10 minutes
Ingredients:
- 900g Farmers or Cottage Cheese
- 50g plain flour
- 8 eggs
- 1 teaspoon salt
- 6 tablespoons sugar
- 2 teaspoons lemon zest
- 120ml vegetable oil
- 360ml sour cream or Creme Frâiche
- 2 tablespoons vanilla extract
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Steps:
- Heat some oil in a small frying or sauté pan until sizzling.
- In a bowl whip together the cheese, eggs, flour, 1 of the sugar, lemon zest, and salt.
- Scoop approximately 1 cup of the pancake mix into the pan for each pancake.
- Cook until golden brown on each side and the batter does not spring back when touched with a finger.
- Mix the sour cream with the remaining sugar and the vanilla extract.
- Top the pancakes with the sour cream mix.
- Drizzle a teaspoon of raspberry or strawberry sauce if desired.
- Serve hot.
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Pan fried herrings served with a delicious creamy sauce
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Serves:1-2 Preparation Time: 20 minutes Cooking Time: 10 minutes
Ingredients:
- 8 medium sized herrings
- 2 eggs
- Breadcrumbs
- 4 tablespoons flour
- 3 onions finely chopped
- Milk
- Salt to taste
- Sugar to taste
- Butter
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Steps:
For the Herrings
- Rinse and bone the herrings.
- Dip the herrings in 2 tablespoons of the flour, the beaten eggs and the breadcrumbs.
- Fry in a little oil/butter in a medium frying or sauté pan.
- Serve with onion sauce and boiled potatoes.
For the Onion Sauce
- Melt 2 tablespoons of butter in a saucepan over a LOW heat.
- Stir in 2 tablespoons of flour and add some milk, keeping mixture smooth. Cook until thickened.
- Add onions and bring to a boil.
- Season with salt and sugar.
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Meatballs (A popular dish from Scandanavia)
A popular dish served throughout Scandanavia
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Serves: 2-4 Preparation Time: 15 minutes Cooking Time: 30 minutes
Ingredients:
- 250g Veal
- 250g Pork
- 1 onion
- 200ml milk
- 2 tablespoons flour or 100ml breadcrumbs
- 1 egg
- Salt and pepper to taste
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Steps:
- Put veal and pork together through a grinder/mincer 4 or 5 times.
- Add the flour or breadcrumbs, milk, egg, onion, salt and pepper. Mix thoroughly.
- With damp hands, form into round balls.
- Melt some butter in a large frying or sauté pan. Fry the meatballs over a LOW/MEDIUM heat until brown and cooked through.
- Serve with potatoes and vegetables.
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Jota (A bean and sauerkraut soup)
A bean and sauerkraut soup
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Serves: 4 Preparation Time: 20 minutes Cooking Time: 45 minutes
Ingredients:
- 225g sauerkraut, drained
- 150g canned red kidney beans drained
- 300g potato, cut into chunks
- 320g ham or pork
- 950ml water<
- 2 cloves garlic
- Salt and pepper to taste
- 1 bay leaf
- 1 medium onion chopped
- Vegetable oil
- 2 teaspoons flour
- 175ml sour cream
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Steps:
- Fill a large pot with water, and bring to the boil. Add the sauerkraut, beans, potatoes, and meat. Cook for about 20 minutes until vegetables are tender.
- Add the garlic and bay leaf. Season with salt and pepper.
- Meanwhile, in a frying pan, melt the shortening over MEDIUM heat. Sauté the onions for about 3 minutes.
- Add the flour and cook for 2 minutes, stirring frequently.
- Add the onion and flour mixture to the stew. Stir and simmer over LOW heat for about 15 minutes.
- Just before serving, add the sour cream and stir. Heat over LOW heat for 2 to 3 minutes. Serve.
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Winter warming dish served with a traditional pot roast
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Serves: 4 Preparation Time: 20 minutes Cooking Time: 30 minutes
Ingredients:
- 1kg potatoes
- 500g carrots
- 500g onions
- 1 litre meat stock (or water and a stock cube)
- 1-2 tablespoons butter or margarine (add to taste)
- 1 teaspoon pepper and salt (season to taste)
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Steps:
- Peel and quarter the potatoes and rinse.
- Cut off the top of the carrots. Scrape them with a knife or use a peeler. Cut the carrots in little pieces (approximately 2-3cms).
- Peel the onions and cut up roughly.
- Add the potatoes, carrots and onions to the stock in a large pan and bring to the boil. Cook for about 20 minutes.
- Cook the potatoes until they are tender. Pour off the excess cooking water in a bowl and keep the liquid.
- Using a masher, mash the carrots, potatoes and onions and make sure they’re mixed well.
- Stir in the butter or margarine, if desired, and add, if necessary, some milk or cooking water until the hotchpotch is nice and creamy. Heat it through and season to taste with pepper and salt.
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Serves: 4
Preparation Time: 30 minutes
Cooking Time: 31 hours
Ingredients:
- 500g stewing steak or 600-750g marbled braising steak
- Salt and pepper to taste
- 2-6 tablespoons butter (or margarine)
- 200ml water
- 1 stock cube (for 1 litre stock)
- 3 tablespoons vinegar
- 1 large onion
- 3 bay leaves
- 2 cloves garlic
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Steps:
- Rub salt and pepper all over the meat. Peel and shred the onion.
- Heat the butter in a large pan/Dutch oven.
- Cook a part of the meat (it must fit easily into your pan) in a Dutch oven over HIGH heat until the meat is sealed and brown. Turn over the meat, seal the other side and put the meat on a plate. Cook the remainder of the meat the same way (add extra butter if necessary) and put this meat on the plate, too.
- Cook the onion in the residue cooking fat until it’s pale brown. Add the water, stock cube, vinegar, bay leaves and cloves to the onion and bring to boil.
- Add the meat pieces to the stock and bring to boil. Let the meat simmer over LOW heat with the lid on. This will take about three hours.
- Check occasionally to see if there is enough liquid in the pan (add some water if the pieces of meat on top are more than half dry) and turn the meat halfway through the cooking time.
- Serve with the Hotchpotch.
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Cottage Pie ( A classic British dish)
A simple but tasty classic British dish
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Serves:4 Preparation Time: 20 minutes Cooking Time: 1–1 1 hours
Ingredients:
- 450g minced beef
- 1 tablespoon olive oil
- medium onions chopped
- 100g carrots chopped
- 1 teaspoon chopped thyme
- 1 tablespoon chopped parsley
- 1 tablespoon plain flour
- 275ml beef stock
- 1 tablespoon tomato purée
- salt and pepper
For the topping:
- 50g Cheddar or other hard cheese, grated
- 900g potatoes
- 50g butter
- salt and pepper
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Steps:
- Heat the olive oil, over a MEDIUM heat, in a large frying or sauté pan. Fry the onions for about 5 minutes until they are brown.
- Add the chopped carrot and cook for 5 minutes. Remove the vegetables and put them to one side.
- Turn the heat up and brown the meat. Season with salt and pepper.
- Add the cooked vegetables, thyme and parsley. Next, stir in the flour, which will soak up the juice, then gradually add the stock to the meat mixture until it is all incorporated.
- Stir in the tomato purée. Now turn the heat right down to LOW, put the lid on the pan and let it cook gently for about 30 minutes.
- Meanwhile peel the potatoes, cut them into even-sized pieces and cook until tender.
- Pre-heat the oven to 200°C, 400°F, gas mark 6.
- When the potatoes are done, drain off the water, return them to the saucepan, and add the butter. Mash them to a purée. Taste and add more salt and pepper if necessary.
- Spoon the meat into a baking dish and spread the mashed potato evenly all over. Sprinkle with the grated cheese and bake until the top is crusty and golden.
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Nordic Salmon Soup (A traditional Scandinavian fish soup)
A traditional Scandanavian fish soup
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Serves: 4 Preparation Time: 15 minutes Cooking Time: 30 minutes
Ingredients:
- 1 salmon fillet (500–600g)
- 1 1 litres water
- 1kg potatoes
- 2 onions
- 200ml cream
- 1 teaspoon salt<
- 10 white or black peppercorns
- 3 tablespoons shredded dill
- 3 - 4 tablespoons butter
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Steps:
- Peel and cube the potatoes.
- Cut each onion into 4 pieces.
- Pour water into a saucepan and add the salt, peppercorns, onions and cubed potatoes. Bring to a boil and allow to simmer at a LOW heat for approximately 15 minutes.
- Cut the salmon fillet into 6 - 8 slices.
- Add the cream and the shredded dill to the saucepan. Place the salmon fillet slices in the soup and boil for approximately 5 more minutes.
- Add the butter and decorate the soup with some shredded dill.
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A simple but delicious Italian classic
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Serves:4
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Ingredients:
- 450g Pappardelle pasta
- 6 ripe Roma/plum tomatoes
- 60ml extra Virgin olive oil
- 1 tablespoon oregano<
- 1 teaspoon marjoram<
- 1 teaspoon of crushed red pepper<
- 250g chopped black olives
- 65g capers
- 4 cloves garlic chopped
- 10 anchovy fillets chopped
- 6 thin slices Fontina/Gruyere/Emmental cheese<
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Steps:
- Place the tomatoes and olive oil in a small frying or sauté pan and simmer.
- Boil some water for the pasta, and cook the pasta.<
- Add the remainder of the ingredients slowly to the tomato sauce, stirring with a wooden spoon.
- Serve over the cooked pasta.
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A dessert dumpling with cherries
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Serves: 4 Preparation Time: 30 minute Cooking Time: 5-7 minutes
Ingredients:
- 400g flour
- 1 egg
- 3 glass of water a pinch of salt
- 1 teaspoon butter
- 800g cherries
- 1 glass sugar
- 3 tablespoons potato flour
- 200g sour cream
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Steps:
- Remove stones from the cherries and mix with the sugar, and potato flour, letting the juice flow out.
- In a bowl mix the water, egg, flour, butter and salt. Knead thoroughly, then cover with a hot pot turned upside down. Let it rest for approximately 10 minutes.
- After 10 minutes cut the dough into 3 equal parts. Shape each of the parts into a roll as thick as a finger the cut again into pieces of equal thickness.
- On a board sifted with flour, shape each of these small pieces into flat round shapes (like scones).
- Put 3 or 4 cherries onto each of the scones. Bring together the opposite edges of the scone and pinch them so that they don't come apart. Your finished semicircular shape with the filling inside is the Varenyk.
- Fill a big pot with water, add a little salt to it and bring to the boil. Put the Varenyks into the boiling water and boil them for 5 or 7 minutes.
- Serve chilled with sour cream.
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Tender chicken simmered in a wine and tomato sauce
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Serves: 4 - 6 Preparation Time: 20 minutes Cooking Time: 45 minutes
Ingredients:
- 6 chicken legs, 6 chicken thighs
- 1 teaspoon salt, 1 teaspoon pepper
- 2 tablespoons olive oil
- 2 tablespoons butter
- 1 large onion finely chopped
- 3 garlic cloves crushed
- 225g dry red wine
- 1 large can Italian peeled tomatoes, drained and chopped
- 1 teaspoon dried oregano
- 2 tablespoons finely chopped parsley
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Steps:
- Clean and dry the chicken and season with salt and pepper.
- In a large pan, heat olive oil and butter over MEDIUM-HIGH heat. Add 1 clove of garlic crushed and sauté lightly.
- Add the chicken, fry until golden brown on all sides.
- Add the onion to the pan and continue to cook until softened.
- Add the remaining garlic and cook for 30 seconds.
- Add the wine, tomatoes, and oregano.
- Bring to the boil, then reduce heat and simmer for 30 minutes.
- Season with additional salt and pepper.
- Sprinkle with parsley just before serving
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Hints for Healthy Cooking
- Lower intake of saturated fat by replacing it with polyunsaturated or monounsaturated oil in recipes. Use reduced amounts of oil whenever possible.
- Scrub vegetables; peeling can remove nutrients. If you need peeled vegetables for a recipe, make a vegetable stock from peelings to use in soups, sauces, casseroles, and other recipes.
- Use fresh herbs and spices to enhance flavours instead of salt.
- Add flavour to rice without adding calories by cooking rice in defatted chicken stock or vegetable stock.<
- Rinse browned minced beef with hot water and drain on paper towels to eliminate excess fat before incorporating it into a recipe, such as spaghetti sauce, chilli, pizza topping.
- Use fresh instead of canned fruit, and substitute natural fruit juices for cooking liquid in recipes when applicable to increase flavour and nutritional value.
- Choose lean meats and fresh fish; remove skin from poultry or fowl to reduce fat consumption.
- Cool stock, soup or broth (refrigerate overnight, if possible) so that you can easily remove excess congealed fat.
- Use cooked and pureed rice or vegetables as a natural thickener for soups and sauces.
- Replace whole milk products with skimmed milk products. Skimmed milk can be whipped for a dessert topping or blended with fresh fruit for a refreshing drink.
- Use low-fat or non-fat yoghurt instead of sour cream as a moistening ingredient or topping on foods to reduce fat calories. <
- Herb-flavoured yoghurt cheese or blended low-fat cottage cheese is an excellent substitute for cream cheese in snack dips.
- Check the label for fat and sugar content before adding processed ingredients to a recipe.
- Avoid fried foods; experiment with other healthier cooking methods such as steaming, poaching, braising, pan broiling, or sautéing.
- Substitute defatted chicken broth or vegetable broth for oil to sauté vegetables or meat.
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