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FRESH VEGETABLE CHART
MANUAL CHART GUIDES
A-2
Place vegetables in a microwave safe dish with 1 tablespoon of water
Cover with plastic wrap or a lid
Stand for 2 minutes
1.
2.
3.
Note: Weights are based on a serving size for approx. 2 people
Vegetable Amount Microwave Time at
100%
Cooking Procedure
Asparagus
1 bunch
(approx.130g)
1 – 3 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Beans
(top and tailed)
250g 5 - 6 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Broccoli
(uniform orets)
250g 2 - 4 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Cabbage (shredded) 250g 5 – 7 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Carrots (sliced)
(approx. 1 large)
200g 3 – 5 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Cauliower (uniform
orets)
250g 3 – 5 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Corn on the Cob
2 pieces
(cut In half)
6 – 8 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Mushrooms (button) 200g 2 – 4 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Potatoes 2 medium 5 – 7 minutes
Place in a shallow microwave safe dish with ½ cup of
water. Cover. Stand for 2 minutes.
Pumpkin
(2cm cubes)
350g 3 – 4 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Spinach (shredded) 250g 5 – 7 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Snow Peas
(top and tailed)
200g 2 – 4 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Squash (whole) 200g 3 – 4 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Sweet Potato
(2cm cubes)
350g 5 – 6 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
Zucchini
(sliced)
200g 2 – 3 minutes
Place in a shallow microwave safe dish with 1
tablespoon of water. Cover. Stand for 2 minutes.
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