Referral

1. Preheat grill to maximum. Season chicken with salt & pepper on both sides
2. Transfer crumb to large plate. Firmly press chicken into the crumb coating on both sides
3. Heat oil in large frying pan on a medium heat , fry each side of chicken for 3 minutes until chicken is cooked and crumb is golden
4. Remove lid from pot of marinara sauce, place back on loosely. Empty wooden tray to leave haricot vert & broccoli, add 2 tablespoons of water. Microwave the pot of sauce & tray of vegetables together for 5-6 minutes until vegetables are cooked & sauce is simmering.
5. Top chicken with grated cheese, grill for 2 to 3 minutes until cheese has melted
6. Serve chicken on bed of marinara sauce with vegetables

Stove top for best results 

1. Transfer the 2 pots of chowder to a stove top pot, warm through on a medium heat to a simmer. Remove any bay leaves & discard.
2. Remove film & all contents from wooden tray leaving haricot vert. Tip the haricot vert into the pot with the fish chowder, mix well & heat through for 3 minutes with the chowder until haricot vert are just cooked.
3. Add spinach to the chowder and heat through for a further 1 minute or until just wilted
4. To serve divide chowder between 2 bowls & top with croutons

1. Heat oil in large frying pan on a medium heat. Season chicken with salt & pepper on both sides, fry
   each side of chicken for 3 minutes
2. At the same time remove all items from the wooden tray, leaving the grease proof paper &
   vegetables. Microwave for 6-7 minutes until cooked
3. Cut cherry tomatoes in half. Add tomatoes & chickpeas to pan with chicken. Cook for 1 minutes
   squashing the tomatoes to release their juice
4. Smear 1 teaspoon of harissa over both sides of both chicken breasts, adding excess harissa to the pan, mix to
   coat the tomatoes & chickpeas. Squeeze over juice of half a lemon, mix well & cook for a further 1
   minute
5. To serve divide vegetables between 2 plates, top with chicken & chickpeas. Crumble over feta &
   scatter mint

1. Remove film from small tray of bean chili, reserve cilantro. Remove film from large tray, remove all contents leaving quinoa & greaseproof paper. Microwave both trays together for 3 minutes on full power. Remove tray of quinoa & then microwave bean chili for a further 3 minutes or until piping hot.
2. Slice tomatoes into quarters, slice avocado, half lime
3. Serve bean chili with quinoa in a bowl with avocado, tomatoes, scallions & a dollop of salsa tofu cream.
4. Finish with a squeeze of lime and garnish with reserved cilantro

Stove top for best results

1. Heat a dry frying pan over a medium heat
2. Reserve Parmesan, open film & transfer contents to the frying pan
3. Mix well, warming through for 3 minutes or until piping hot
4. Serve with a sprinkling of Parmesan

Microwave for speedy results

1. Reserve parmesan, open film, microwave on full power for 6 minutes until piping pot
2. Serve with a sprinkling of Parmesan

Microwave for best quality, speedy & most convenient results

1. Remove film from large tray, reserve cilantro, microwave pork & noodles on full power for 4- 5 minutes or until piping hot
2. Serve with Asian salad from small tray, peanuts, reserved cilantro as garnish & dress with lime rice vinegar dressing

Stove top 

1. Remove film from large tray, reserve cilantro, transfer pork & noodles to frying pan with 1 tablespoon1 water. Heat on medium heat mixing well to warm through until piping hot
2. Serve with Asian salad from small tray, peanuts, reserved cilantro as garnish & dress with lime rice vinegar dressing

Stove top for best results

1. Transfer the chicken and pot of laksa into a deep pot on the stove top, heat through to a simmer.
2. Remove film from tray, reserve some cilantro for garnishing.
3. Add the vegetables and noodles to the pot, mix well & heat through for a further 2-3 minutes.
4. To serve divide between 2 bowls using tongs to assist, garnish with reserved cilantro.

Microwave

1. Transfer the chicken & pot of laksa into your own large microwavable container, heat on full power for 4-5 minutes until piping hot. Remove from microwave & stir well.
2. Remove film from tray, reserve some cilantro for garnishing then add the vegetables and noodles to container with the laksa & chicken, mix well. Microwave for a further 2 minutes.
3. To serve divide between 2 bowls using tongs to assist, garnish with reserved cilantro.

Oven cook for best results & a golden brown topping

1. Preheat oven to 350F, remove film. Bake for 25 minutes or until golden brown
2. Remove salad dressing from fridge to allow it to become liquid again
3. Remove from oven & allow to stand for 5 minutes before serving
4. Serve using a fish spatula, with arugula & tomatoes drizzled with Italian dressing

Microwave for speedy results

1. Remove salad dressing from fridge to allow it to become liquid again
2. Remove film, microwave on full power for 7 minutes or until piping hot
3. Remove from microwave & allow to stand for 5 minutes before serving
4. Serve using a fish spatula, with arugula & tomatoes drizzled with Italian dressing

1. Remove film from tray of stew, cover with paper towel, microwave on full power for 6-7 minutes or until piping hot
2. Remove film from mash, cover with paper towel, microwave on full power for 3 minutes or until piping hot

Stove top for best results

1. Remove salad dressing from fridge to allow it to become liquid again
2. Transfer pot of risotto to large frying pan on the stove top with 2 tablespoons water, heat over medium heat for 3-4 minutes stirring regularly.
3. Remove film from wooden tray & remove contents to leave empty tray. Add ingredients from pot called 'Risotto finishing pot' to risotto, mix well & cook for further 1 minute.
4. Cut open bag of kale & mushrooms, tip into empty wooden tray, microwave for 30-40 seconds to warm through.
5. Divide risotto between 2 plates, top with warmed mushrooms & kale, sprinkle over hazelnuts & Parmesan serving with side of arugula & Italian dressing.

Microwave 

1. Remove salad dressing from fridge to allow it to become liquid again
2. Remove lid from pot of risotto, add 2 tablespoons of water and mix well. Microwave on high for 5 minutes.
3. Remove film from wooden tray & remove contents to leave empty tray. Add ingredients from pot called 'Risotto finishing pot' to risotto, mix well & microwave for further 1 minute. Remove pot and place lid back on to keep warm.
4. Cut open bag of kale & mushrooms, tip into wooden tray, microwave for 30-40 seconds to warm through.
5. Divide risotto between 2 plates, top with warmed mushrooms & kale, sprinkle over hazelnuts & Parmesan serving with side of arugula & Italian dressing.

1. For best results, remove tray of slaw & daikon noodles from refrigerator 10 minutes before preparing so they come up to room temperature
2. Transfer the chicken to a microwavable bowl. Cover with plastic wrap and microwave on high for 2 minutes until piping hot
3. Tip the slaw, daikon noodles, warm chicken, peanuts and lime rice wine vinegar dressing into a large mixing bowl
4. Toss all ingredients together to mix well land divide the slaw mix between 2 plates

1. Heat oil in a large frying pan, Fry chicken on each side for 4 minutes
2. Add lemon olive marinade to the pan and cook for a further 2-3 minutes
3. Remove film from vegetables, sprinkle with tablespoon of water, microwave on full power for 4 minutes
4. Serve by drizzling over the remaining marinade from the pan

Stove top for best results

1. Heat tablespoon of oil in a large frying pan over medium heat, add tomatoes, cook for 2-3 minutes. As tomatoes cook squash with the back of a wooden spoon
2. Add the garlic butter & zucchini, cook for a further 2-3 minutes
3. Add shrimps & the tray of linguine, mix well & cook for a further 2-3 minutes to warm through
4. Season with salt & pepper
5. Serve with a squeeze of lemon 

Microwave

1. Remove film from both trays. Tip the tomatoes, zucchini & garlic butter on top of the linguine in the tray
2. Cover with paper towel, microwave on full power for 6-7 minutes until piping hot
3. Place shrimps on top of vegetables, microwave for a further 1-2 minutes to warm through
4. Transfer to a large bowl. Mix everything together & season with salt & pepper
5. Serve with a squeeze of lemon

1. Transfer crumb to a large plate. Firmly press turkey into the crumb coating on both sides
2. Heat oil in a large frying pan on a high heat and fry each side of turkey for 2 minutes until crispy and golden
3. Remove film, lemon, aioli & pot of cranberries/nuts from tray of vegetables. Sprinkle vegetables with 1 tablespoon of water, microwave on full power for 4 minutes.
4. Serve with arugula, sprinkling of cranberries, toasted almonds, a squeeze of lemon & aioli

1. Remove film from tray of curry, microwave on full power for 7 minutes or until piping hot
2. Remove film from rice and microwave on full power for 4 minutes or until piping hot

1. Season salmon with salt and pepper. Heat oil in a pan, and cook the salmon to your liking
2. Remove lid from the pot of rice, microwave for 4 minutes or until piping hot, place lid back on to keep warm
3. Remove film from vegetables, sprinkle with tablespoon of water, microwave on full power for 4 minutes
4. To serve, drizzle the soy, honey & ginger dressing over the salmon, vegetables, and rice

(3 tacos per person)

1. Cut the fish into 6 pieces. Toss the fish in the coating
2. Heat oil in a large frying pan on a high heat and Fry each side of fish for 2 minutes
3. Place tortillas on a plate, cover with damp paper towel & microwave for 30 seconds
4. Serve with yoghurt salsa, pickled vegetables, and fresh herbs

1. Cut the fish into 2 thick chunky pieces, season with salt & pepper
2. Heat a large frying pan, add chorizo & cook for 2 - 3 minutes until it releases its oils. Add cod & cook for 4 minutes on 1 side
3. Turn cod over to cook on the other side, pour pot of sauce over cod, put a lid on the frying pan and cook for a further 4- 5 minutes or until cod is cooked
4. Add tablespoon water to seasonal greens, microwave on high for 4 minutes or until cooked through. Serve with cod & sauce

1. Remove film, microwave on full power for 6 to 7 minutes or until piping hot
2. Serve with arugula, pickled vegetables, and tahini dressing

1. The Harissa sweet potato
   For best results:
   Preheat oven to 350F, transfer to baking tray, season with salt & pepper, roast for 20-25 minutes or until soft.
   For speedy results:
   Remove film, season with salt & pepper in the tray, cover with paper towel and microwave on full power for 6-7
   minutes or until soft.
2. Remove chimichurri from fridge to allow it to become liquid again
3. Season steaks with salt & pepper. Heat oil in a pan and cook steak to your liking. Rest for 5 minutes.
4. Remove film from vegetables, sprinkle with tablespoon of water, microwave on full power for 4 minutes.
5. Serve with chimichurri.

1. Remove the film, microwave on full power for 6 minutes or until piping hot
2. Add shrimps and microwave for a further 1 minute
3. Serve with a squeeze of lemon and aioli

Stove Top for best results

1. Empty container of broth into a large saucepan & simmer
2. Remove film from tray, reserve some cilantro. Empty meatballs, vegetables & noodles into saucepan, & bring to the boil
3. Serve with reserved cilantro & a squeeze of lime

Microwave

1. Empty container of broth into your own large microwaveable container. Microwave on high for 4 minutes or until piping hot.
2. Remove film from tray, reserve some cilantro. Empty meatballs, vegetables & noodles into container with hot broth. Microwave for a further 2 -3 minutes.
3. Serve with reserved cilantro & a squeeze of lime

Oven for best results

1. Preheat oven to 350F, remove pumpkin seeds & film. Bake for 30 minutes
2. To serve place baby kale on plate, top with Mac n’ Greens and sprinkling of pumpkin
   seeds

Microwave for speedy results

1. Microwave on full power for 6 minutes or until piping hot
2. To serve place baby kale on plate, top with Mac n’ Greens and sprinkling of pumpkin seeds

For best results

1. Preheat your oven to 400 F
2. Remove shallot dressing from fridge to allow it to become liquid again
3. Remove film from vegetables. Transfer to baking tray, season with salt & pepper. Bake for 10 minutes
4. Spread pesto over salmon, place salmon on top of vegetables and bake
   for a further 12 - 15 minutes.
5. Serve salmon & vegetables with arugula and shallot dressing

For Speedy results

1. Remove shallot dressing from fridge to allow it to become liquid again
2. Remove film from vegetables. Season vegetables with salt & pepper in the tray, cover with paper towel. Microwave on full power for 6 – 7 minutes
3. Heat oil in a pan, cook salmon to your liking. For the last 2 minutes of cooking spread pesto over salmon
4. Serve salmon & vegetables with arugula and shallot dressing

1. Season chicken on both sides with salt & pepper
2. Heat oil in a pan. Fry chicken on one side for 4 minutes, add shiitake mushrooms, turn chicken, cook on other side for 4 minutes or until chicken and mushrooms are cooked 
3. Remove film from vegetables, sprinkle with tablespoon of water, microwave on full power for 4 minutes
4. Add creamy mushroom sauce to pan, heat for 2 minutes to warm through
5. Serve vegetables topped with chicken & sauce

1. The Root vegetables
   For best results:
   Preheat oven to 400F. Transfer vegetables to baking tray, leave rosemary whole, 
   season with salt & pepper, roast for 15-20 mins or until soft.
   For speedy results:
   Season vegetables in tray with salt & pepper, leave rosemary whole, microwave on full power for 6-7
   minutes or until soft
2. Season pork with salt & pepper. Heat a dessert spoon of oil in large pan. Cook pork for 3 minutes on each side. Add the garlic butter for the last minute of cooking, basting the pork.
3. Add baby kale to pan, turn off heat, toss in garlic butter for 20 seconds then serve immediately
4. Serve pork with apple, root vegetables & kale

1. Remove salsa verde from fridge to allow it to become liquid  again
2. Season salmon with salt and pepper. Heat oil in a pan, and cook the salmon to your liking
3. Remove film from vegetables, sprinkle with tablespoon of water, microwave on full power for 4 minutes
4. Serve with salsa verde

1. Season chicken with salt & pepper. Transfer chipotle spice mix to a large plate
2. Firmly press chicken breasts into the spices on both sides
3. Heat oil in frying pan on a medium heat and fry chicken on each side for 4 minutes or until cooked through
4. Remove film from tray of vegetables, microwave on high for 7 minutes or until cooked 
5. Remove cilantro from bag of spinach, reserve. Divide spinach between 2 plates
6. To serve top spinach with vegetables & chicken, a squeeze of lime, yogurt finishing with reserved fresh cilantro

1. Remove film from large tray, cover with paper towel, microwave on full power for 6 -7 minutes or until piping hot
2. Divide the zucchini noodles between 2 plates, top with meatballs, marinara sauce
3. Serve with arugula & parmesan

Oven for best results 

1. Preheat oven to 350F, bake for 30 minutes or until piping hot
2. Plate using a large fish spatula
3. Serve with arugula drizzled with the juices from the bottom of the tray

Microwave for speedy results

1. Microwave on full power for 6-7 minutes or until piping hot
2. Plate using a large fish spatula
3. Serve with arugula drizzled with juices from the bottom of the tray

Microwave for best results

1. Remove film from tray of bean chili, cover with paper towel, microwave on full power for 6-7 minutes or until piping hot
2. Remove lid from pot from cauliflower rice microwave on full power for 2-3 minutes or until piping hot
3. Serve with a squeeze of fresh lime and a dollop of yoghurt

Stove top

1. Remove film from tray of chili, transfer to stove top pot. Add tablespoon of water, mix well, heat through on medium heat until piping hot
2. At the same time transfer cauliflower rice to a second stove top pot, add tablespoon water, mix well, heat through on medium heat until piping hot

1. Remove film from tray of curry, microwave on full power for 7 minutes or until piping hot
2. Remove film from rice and microwave on full power for 4 minutes or until piping hot

1. Remove film, microwave on full power for 6 -7 minutes or until piping hot
2. Serve with a squeeze of lime and yoghurt

Stove top for best results

1. Empty container of mushroom ramen into a large saucepan and simmer
2. Empty vegetables and noodles into the saucepan, bring to the boil and serve

Microwave

1. Empty container of mushroom ramen into a microwaveable bowl, microwave for 5 minutes.
2. Empty vegetables and noodles into the bowl & microwave for a further 2-3 minutes and serve

1. Remove film & nuts, microwave on full power for 6 to 7 minutes or until piping hot
2. Serve with a squeeze of lemon, nuts & yoghurt

1. The sweet potato fries
   For best results:
   Preheat oven to 350F, transfer to baking tray, season with salt
   & pepper, roast for 20-25 minutes or until soft.
   For speedy results:
   Remove film, season with salt & pepper in the tray, cover with
   paper towel and microwave on full power for 6-7 minutes or until
   soft.
2. Season steak with salt & pepper, Heat oil in a pan and cook steak to your liking. Rest for 5 minutes
3. Remove film from vegetables, sprinkle with tablespoon of water and microwave on full power for 4 minutes
4. Serve with Romesco sauce