George Foreman Fat redusing health grill Quick guide

instructions and

recipes

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Read the instructions, keep them safe, pass them on if you pass the grill on.

Remove all packaging before use.

AIMPORTANT SAFEGUARDS

Follow basic safety precautions, including:

1 The grill must only be used by or under the supervision of a responsible adult. Use

and store the grill out of reach of children.

2 Don’t put the grill in liquid, don’t use it in a bathroom, near water, or

outdoors.

3 Some parts aren’t as hot as others, but they’re all hot. Don’t touch – use oven

gloves or a folded towel.

4 Bread, oil, and other foods may burn. Don’t use the appliance near or below

curtains or other combustible materials, and watch it while in use.

5 Sit the grill on a stable, level, heat-resistant surface, near a power socket.

6 Unwind the cable fully from the cable storage before connecting the grill to the

electricity supply.

7 Route the cable so it doesn’t overhang, and can’t be tripped over or caught.

8 This appliance must not be operated by an external timer or remote control system.

9 Don’t wrap food in plastic ﬁlm, polythene bags, or metal foil. You’ll damage the grill

and you may cause a ﬁre hazard.

10 Cook meat, poultry, and derivatives (mince, burgers, etc.) till the juices run clear.

Cook ﬁsh till the ﬂesh is opaque throughout.

11 Don’t use tools that might damage the non-stick surfaces.

12 Unplug the grill after use, before moving and before cleaning.

13 Don’t use the grill for any purpose other than cooking food.

14 Don’t use the grill if it’s damaged or malfunctions.

15 If the cable is damaged, return the grill, to avoid hazard.

household use only

UBEFORE USING FOR THE FIRST TIME

Wipe the grill plates with a damp cloth.

CFLAT OR TILTED?

1 You may raise the ﬂap, to tilt the grill, and speed the ﬂow of fat into the drip tray, or

leave it ﬂat, to prevent food drifting towards the front of the grill.

2 Grill meat, burgers, anything that exudes fat, on the tilt.

3 Grill sandwiches, panini, foods with ﬂuid ingredients like molten cheese, on the ﬂat.

4 Centre the drip tray under the front of the grill, to catch run-oﬀ.

CPREHEAT

5 Put the plug into the power socket – the power light will glow.

6 When the grill reaches operating temperature, the thermostat light will glow. It will

then cycle on and oﬀ as the thermostat operates to maintain the temperature.

CFILL THE GRILL

7 When the thermostat light glows, use an oven glove to open the grill.

8 Lay the food on the bottom grill plate with a spatula or tongs, not ﬁngers.

9 Close the grill. The hinge is articulated to cope with thick or oddly shaped foods.

10 The grill plates should be roughly parallel, to avoid uneven cooking.

11 Wait while the food cooks.

CREMOVE THE FOOD

12 Check that the food is cooked. If you’re in any doubt, cook it a bit more.

13 Use the oven glove to open the grill.

14 Use wooden or plastic tools to remove the food.

CFINISHED?

15 Unplug the grill.

CMORE?

16 Put on the oven glove, empty the drip tray into a heatproof bowl, give it a wipe with

kitchen paper, and replace it under the front of the grill.

CCARE AND MAINTENANCE

1 Unplug the grill and let it cool before cleaning and storing away.

2 Wipe all surfaces with a damp cloth or sponge. Use a paper towel with a dab of

cooking oil to remove stubborn stains.

3 Wash the drip tray in warm soapy water, or in the top rack of the dishwasher.

4 Take extra care with the non-stick cooking surfaces.

5 Don’t put the grill in water or any other liquid.

6 Don’t use harsh or abrasive cleaners, solvents, scourers, wire wool, or soap pads.

,Where the top and bottom plates make contact, the non-stick surfaces may show

signs of wear. This is purely cosmetic, and will not aﬀect the operation of the grill.

CSTORAGE

7 To save space, lower the ﬂap, wind the cable round the cable storage, then store the

grill upright.

cooking times & food safety

Use these times purely as a guide. They’re for fresh or fully defrosted food. When

cooking frozen foods, add 2-3 minutes for seafood, and 3-6 minutes for meat and

poultry, depending on the thickness and density of the food.

Check food is cooked through before serving. If in doubt, cook it a bit more.

Cook meat, poultry, and any derivatives (mince, burgers, etc.) till the juices run clear.

Cook ﬁsh till the ﬂesh is opaque throughout.

When cooking pre-packed foods, follow any guidelines on the package or label.

beef min

ﬁllet 5-7

loin steak 7-8

burger, 50g 5-6

burger, 100g 7-8

burger, 200g 8-9

kebabs, 25mm cube 7-8

round steak 5-7

sausages (thin) 5-6

sausages (thick) 7-8

sirloin 7-9

T-Bone 8-9

fruit

apple, halve/slice 6-8

bananas, slice lengthwise 3-4

nectarines, halve/slice 3-5

peaches, halve/slice 3-5

pineapple, slice 3-7

pork

chops, 12mm 5-6

gammon steak 5-6

kebabs, 25mm cube 7-8

minced 7-8

sausages (thin) 5-6

sausages (thick) 7-8

tenderloin, 12mm 4-6

chicken/turkey

chicken breast pieces 5-7

burger, 50g, fresh 4

burger, 50g, frozen 5

burger, 100g, fresh 5

burger, 100g, frozen 6

kebabs, 25mm cube 7-8

thighs (chicken) 5-7

minced 7-8

turkey breast, thin sliced 3-4

lamb min

kebabs, 25mm cube 7-8

minced 6-7

loin chops 4-6

sandwiches

cheese 2-3

ham (cooked) 5-6

roast beef (cooked) 6-7

sausage (cooked) 6-7

turkey (cooked) 6-7

seafood

halibut steak, 12-25mm 6-8

kebabs, 25mm cube 4-6

prawn 1-2

red snapper ﬁllet 3-5

salmon ﬁllet 3-4

salmon steak, 12-25mm 6-8

scallops 4-6

sea bass ﬁllet 3-5

swordﬁsh steak, 12-25mm 6-9

tuna steak, 12-25mm 6-8

snacks

calzone 8-9

hot dogs 2-3

quesadillas 2-3

tacos, meat ﬁlling 6-8

vegetables

asparagus 3-4

carrots, sliced 5-7

aubergine, slice/cube 8-9

onions, thin slice 5-6

peppers, thin slice 6-8

peppers, grill then skin 2-3

whole peppers brushed with oil 8

potatoes, slice/cube 7-9

squash, slice/cube 6-8

a few recipes to get you started

•Preheat the grill before cooking.

•When times are shown as a range (e.g. 5-7 minutes), we suggest you cook for the minimum

time, then start checking the food for readiness.

sausage and herb stuﬀed pork serves a family of 4

250g/½lb low-fat sausage, uncooked

½ cup fresh breadcrumbs

2 tbsp fresh parsley

½ tsp thyme

½ tsp marjoram

1 tsp fresh ground black pepper

2 whole pork tenderloins (ﬁllets)

8 cocktail sticks, soaked in water then patted dry

Remove the sausage skins. Mix the sausagemeat, marjoram,

thyme, parsley, and pepper in a bowl. Cut each tenderloin in

two, then cut a slit sideways into each piece to make a

pocket. Stuﬀ the pockets with the mixture, and fasten the

edges with cocktail sticks. Grill till the pork and stuﬃng are cooked through (6-8 minutes).

chicken tandoori with yogurt-based marinade serves a family of 4

2 boneless, skinless chicken breasts

200-250g carton plain low-fat yogurt

1 tbsp lemon juice

2 tsp paprika

2 garlic cloves, minced

½ tsp ground ginger

½ tsp cumin

½ tsp cayenne pepper

½ tsp cinnamon

Use a lidded casserole dish big enough to hold the chicken and

the marinade. Mix the yogurt, lemon juice, paprika, garlic,

ginger, cumin, cayenne and cinnamon in the dish. Cut each chicken breast into two, add them to

the dish, and turn till they’re well coated. Cover and refrigerate for 1-8 hours, turning at least

every hour. Grill the chicken till it’s cooked through (5-7 minutes). Discard the marinade.

smoked mackerel panini with tomatoes and crème fraiche serves 1

2 small cooked smoked mackerel ﬁllets

2 thick slices wholegrain/wholewheat

4 cherry tomatoes, halved

1 large handful watercress

dressing

2 tbsp reduced fat crème fraiche

½ tsp lemon zest, grated

squeeze lemon juice

1 tsp black pepper

Mix the dressing ingredients and refrigerate.

Flake the mackerel on a slice of bread, top with

tomatoes and watercress, then the other slice, cook

for 2-3 minutes, add the dressing, and serve.

Mediterranean beef and vegetable grill serves a family of 4

500g/1lb hindquarter ﬂank steak

1 small courgette, cut into 8 pieces

1 small tomato, cut into 8 pieces

1 small onion, cut into 8 pieces

1 green pepper, cut into 8 pieces

1 tbsp balsamic vinegar

1 tsp fresh ground black pepper

1 tsp garlic granules

8 wooden skewers, soaked in water then patted dry

Mix the vinegar, pepper and garlic granules in a bowl.

Freeze the steak for 30 minutes, then cut it into thin

strips, across the grain. Discard any fat. Thread the

steak on 4 skewers, and the tomato and vegetables on

the other 4. Grill the steak skewers for 4 minutes, then

add the vegetable skewers to the grill. Sprinkle the

skewers with the vinegar, pepper and garlic mixture, and grill for 3-4 minutes more.

herbed chicken and mushroom kebabs serves 4

2 boneless, skinless chicken breasts

500g/1lb fresh whole mushrooms

1 tsp dried rosemary

1 tbsp dried parsley

½ tsp dried thyme

¼ cup lemon juice

2 tbsp white vinegar

½ cup nonfat chicken broth

1 tsp black pepper

8 wooden skewers, soaked in water then patted dry

Use a lidded casserole dish big enough to hold the chicken,

mushrooms and marinade. Mix the rosemary, parsley, thyme,

juice, vinegar, broth, salt and pepper in the dish. Cut the chicken

into 25mm/1” cubes, add to the dish, and turn till they’re well coated. Add the mushrooms, and

turn gently. Cover and refrigerate for 4-12 hours, turning occasionally. Thread the chicken and

mushrooms on the skewers, and grill till cooked through (5-7 minutes). Discard the marinade.

healthy pizza pitta pockets serves 2

2 slices lean ham or turkey (cooked)

50g/1½oz reduced fat mozzarella

2 wholemeal pitta breads

2 tomatoes, thinly sliced

2 mushrooms, thinly sliced

¼ small onion, thinly sliced

1 tbsp sweetcorn

¼ green pepper, diced

1 tbsp tomato purée

1 tsp olive oil

1 tsp dried mixed herbs

Slit open each pitta bread to form pockets, and spread the tomato purée inside each pocket.

Cut the ham/turkey into strips, turn them in a bowl with the other ingredients, rest for half an

hour to rehydrate the herbs, then ﬁll the pitta pockets and grill for 3-5 minutes.

goujons of ﬁsh with carrot sticks and sweet potato wedges serves 2

1 large tuna, cod or salmon steak

1 medium carrot

1 small sweet potato

25g/1oz wholemeal ﬂour

1 egg white

breadcrumbs from 1 slice of wholemeal bread

1 tsp white pepper

½ tsp medium curry powder (optional)

1 tsp clear honey

1 tsp olive oil

1 tsp paprika

Put the olive oil in a bowl. Cut the sweet potato into thin wedges. Toss the wedges in the bowl

to coat them with oil, then put them on a plate.

Stir the paprika and honey into the bowl. Cut the carrot into sticks about the same width as the

thick ends of the potato wedges, and toss them in the bowl to coat them. Put the wedges and

sticks on the grill, and cook for 4 minutes.

Mix the ﬂour, curry powder and pepper on a plate. Put the egg white on another plate, and mix

with a fork. Put the breadcrumbs on a third plate.

Cut the ﬁsh into goujons (ﬁngers), and dip the ﬁsh goujons into the seasoned ﬂour, then into the

egg white, then the breadcrumbs.

When the wedges and sticks have cooked for 4 minutes, add the goujons to the grill, and cook

for another 3-4 minutes, or till the breadcrumbs turn golden.

warm Asian-style noodle and tofu salad serves 2

60g/2oz buckwheat or soba noodles

250g/8oz pre-cooked tofu, drained and cubed

1 carrot, peeled and grated into long strips

1 head pak choi, shredded

½ courgette, cut into long strips

½ red onion, cut into strips

small handful fresh coriander leaves, torn

marinade

1 garlic clove, crushed

1 red chilli, de-seeded and ﬁnely chopped

2 tbsp reduced sodium soy sauce

1 tsp sweet chilli dipping sauce

1 tsp sesame oil

juice of ½ lime

Combine the marinade ingredients in a bowl, add the tofu, and refrigerate overnight.

Boil two litres of water in a large pan, add the noodles, bring back to the boil, and boil for 10

minutes, drain, transfer to a serving dish, and keep warm.

Grill the marinated tofu till golden brown (2-3 minutes), then remove and set aside.

Grill the carrot, courgette, pak choi and onion for 30-60 seconds to wilt them.

Lay the wilted vegetables on the noodles, top with the grilled tofu, and garnish with the

coriander and a squeeze of lime juice.

creamy cheesy chicken parcels with hidden green stuﬀ serves 2

1 lean skinless chicken breast

2 ﬂour tortilla wraps

75-100g/2½-3oz reduced fat cream cheese

100g/3oz fresh baby spinach leaves

1 tsp mustard powder

1 tsp grated nutmeg

1 tsp pepper

Grill the chicken till it’s cooked through (6-8 minutes).

Remove it from the grill, let it cool, and cut it into strips.

Wash and dry the spinach, wilt the leaves on the grill for

20-30 seconds, remove, and dry with kitchen paper.

Mix the cream cheese and spinach in a bowl, then fold in

the chicken strips.

Spoon the mixture into the centre of the tortilla wraps, fold one end of each wrap over, roll the

wraps up, and warm the ﬁlled wraps on the grill for 2-3 minutes.

wholegrain panini with feta, red onions and red pepper serves 1

2 thick slices wholegrain or wholewheat bread

50g reduced fat feta cheese

½ red onion, cut into thin strips

½ red pepper, cut into strips

2 tbsp balsamic vinegar

½ tsp fresh ground black pepper

Mix the onion, red pepper, balsamic vinegar and black

pepper in a bowl. Spoon the mixture on to the grill, cook

till softened (1-2 minutes), and lay it on a slice of bread.

Tear the feta, sprinkle over the mixture, and top with the

other slice of bread. Clean the grill, then grill the panini

for 2-3 minutes. Serve with a watercress and tomato salad.

quick and easy grilled bananas serves 2

2 bananas, peeled

2 tbsp walnuts, ﬁnely chopped

2 tbsp sugar

½ tsp cinnamon

Mix the walnuts, sugar and cinnamon in a bowl. Split the

bananas lengthwise, then across their width. Lay the

bananas on the grill, ﬂat sides uppermost, and spoon the

mixture on top of them. Grill till the bananas are warm and

the cinnamon and walnuts are slightly glazed (3-4 minutes).

grilled strawberry maple shortcake serves 4

1 low-fat shortcake, cut into 8 slices

¼ cup maple syrup

2 cups fresh strawberries, cleaned and sliced

1 cup non-fat whipped cream topping

Lay the shortcake pieces on the grill, brush with maple syrup,

and grill for 3-5 minutes. Remove, top with strawberry slices

and whipped cream topping.

vanilla fruit kebabs with a quick creamy dip serves 4

½ fresh pineapple or a tin of pineapple chunks

1 small orange

2 bananas

2 peaches or nectarines

1 tsp brown sugar

4 tbsp orange juice

2 small tubs fruit fromage frais

1 tsp vanilla extract

8 wooden skewers, soaked in water then patted dry

Cut the fruit into chunks and marinade for 10 minutes in

the orange juice, brown sugar, and half the vanilla extract.

Thread the marinaded fruit chunks on the skewers, and grill for 4-6 minutes.

Mix the fromage frais with the other half of the vanilla extract as a dip for the kebabs.

the original burger serves 4

500g/1lb lean minced beef

1 tbsp Worcestershire sauce

1 tsp black pepper

1 red onion

4 wholegrain burger buns

tomato, lettuce, dill pickles, etc. to garnish

Combine the mince, Worcestershire sauce and pepper,

and shape into 4 burgers.

Slice the onion into 12mm/½” thick slices.

Grill the burgers for 4 minutes, top each with an onion

slice, then grill for 3-4 minutes more.

Serve the burgers on the buns with your choice of

garnish (tomato, lettuce, dill pickles, etc.).

Santa Fé veggie-burger serves 4

1 cup steamed white rice

½ cup of canned corn kernels

1 green pepper, seeded

1 large white onion

1 tsp fresh ground black pepper

1 tsp lemon juice

1 tsp chilli powder

4 wholegrain hamburger buns

non-fat cooking spray

Use a blender or food processor to process the rice,

corn, green pepper, onion, pepper, juice and chilli

powder to a coarse, mealy texture.

Shape the mixture into 4 burgers and refrigerate for 2 hours.

Spray the grill lightly with non-fat cooking spray, grill the burgers till well browned (6-7 minutes),

then serve in the buns.

chicken ﬁllets with a Thai curry sauce serves 4

4 large chicken ﬁllets, trimmed of fat and skin

375g Thai curry sauce

½ cup coconut milk

2 spring onions, ﬁnely chopped

½ handful torn coriander leaves

steamed jasmine rice or noodles mixed with

grated lemon or lime peel

additional ½ handful torn coriander leaves

Flatten the chicken ﬁllets to an even thickness. Preheat the grill.

Lightly spray the grill plates with cooking oil.

Grill the chicken ﬁllets till cooked (5-7 minutes).

Meantime, heat the sauce in a pan, stir in the coconut milk, spring onions and coriander leaves.

Stir till cooked (don’t let it boil).

Put a portion of sauce on a plate, lay a chicken ﬁllet on the sauce, then put a little more sauce on

top. Add the rice/noodles and torn coriander leaves, and serve with crisp green vegetables.

ﬁllet steak with tomato concasse serves 6

6 ﬁllet steaks

1 clove garlic

tomato concasse

2 large onions, ﬁnely chopped

2 tbsp olive oil

450g tin of tomatoes, drained and chopped

1 bay leaf

¼ tsp thyme

grated zest of ½ orange

pinch of saﬀron (optional)

1 large clove garlic, crushed

salt and pepper

Sauté the onions in a pan till they’re just translucent. Add the tomatoes, then the other concasse

ingredients, and simmer, stirring occasionally, till the concasse is thick and rich.

Preheat the grill.

Trim the ﬁllets, then ﬂatten gently. Cut the garlic clove in half, and rub the cut side over the

surfaces of the ﬁllets.

Lay the ﬁllets on the grill, and cook for 2-5 minutes, depending on how rare you want them.

,Remember – it’s ﬁllet steak – it doesn’t take a lot of cooking!

Put a portion of concasse on a plate, lay a steak on top, then pour a little more concasse over it.

Accompany with creamy mashed potatoes, boiled baby new potatoes in butter, carrot sticks

and a green vegetable.

chicko caramba serves 3-4

3-4 tortilla wraps

500g skinless chicken breast ﬁllets

shredded lettuce

tomato slices

avocado slices

spring onions, shredded lengthwise

little salt and pepper

fresh coriander leaves

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