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21
FROZEN VEGETABLE CHART
RICE AND PASTA COOKING CHART
SCRAMBLED EGG GUIDE
1. Place vegetables in a medium/large microwave safe bowl and cover with plastic wrap.
2. Halfway through cooking, stir the vegetables to ensure even cooking.
3. Allow to stand for 2 minutes before draining any water and serving.
VEGETABLE
AMOUNT
MICROWAVE TIME 1200W
PROCEDURE
Beans (green,
cut)
500g
8-10 minutes
Broccoli
500g
8-10 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Carrots (sliced)
500g
9-11 minutes
Stir halfway through.
Cauliflower
500g
8-10 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Corn on the Cob
4 pieces
7-9 minutes
Peas (green)
500g
7-9 minutes
Spinach
250g
6-8 minutes
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots,
beans and corn
kernels)
500g
13-14 minutes
Break apart as soon as
possible.
1. Wash and strain rice before measuring amounts.
2. Place rice/pasta in a medium/large microwave safe bowl with water. Cook uncovered,
stirring halfway through cooking. Allow to stand for 2 minutes before straining any
remaining water and serving.
FOOD
OTHER INGREDIENTS
MICROWAVE TIME 1200W
Pasta
1 cup
2 cups hot water
12-13 minutes
2 cups
4 cups hot water
16-17 minutes
4 cups
6 cups hot water
20-21 minutes
White Rice
1 cup
2 cups hot water
14-15 minutes
2 cups
4 cups hot water
19-20 minutes
4 cups
6 cups hot water
24-25 minutes
Brown Rice
1 cup
2 cups hot water
23-24 minutes
2 cups
4 cups hot water
34-35 minutes
4 cups
6 cups hot water
44-45 minutes
Quick Oats
1 cup
2 ¼ cups milk
5 minutes
Place butter, eggs and milk in a small/medium microwave safe bowl. Beat with a fork until well
combined and yolks of eggs are completely stirred in. Cook uncovered, stirring halfway through
cooking.
EGG(S)
BUTTER
MILK
MICROWAVE TIME 770W
1
1 tsp
1 tbsp
1 minute
2
2 tsp
1 tbsp
1 minute 30 seconds
3
1 tbsp
2 tbsp
2 minutes 30 seconds
4
1 tbsp
¼ cup
4 minutes
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