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7
FRESH VEGETABLE CHART
VEGETABLE AMOUNT COOKING PROCEDURE
MICROWAVE TIME
AT 10 0%
Artichokes 2 medium Trim. Rinse well. Place onto a dinner plate. Cover with plastic wrap. 3½-5 minutes
* Asparagus 250 g Wash and place in a freezer bag. 2-3 minutes
Beans 250 g Cut into 4cm pieces. Cook in 1-litre casserole dish with 1 tablespoon water. Cover. 3-4 minutes
* Broccoli 500 g Cut into uniform florets. Arrange with flower towards centre in a pie plate. Cover with plastic wrap. 6-7 minutes
Brussels sprouts 500 g Arrange in a pie plate. Arrange with stalk towards outside. Cover with plastic wrap. 3-4 minutes
* Cabbage 250 g Shred and cook in a 1.5-litre casserole dish with 2 tablespoons water. Cover. 3-5 minutes
* Carrots 250 g Cut carrots into circular pieces and place into a 1-litre casserole dish with 1 tablespoon of water. Cover. 3-4 minutes
* Cauliflower 500 g Cut into uniform florets. Arrange with flower towards centre in a pie plate with 1 tablespoon water. Cover with
plastic wrap.
4-5 minutes
Chokos 500 g (2) Peel, cut into quarters. Place in a pie plate with 1 tablespoon of water. Cover with plastic wrap. 6-7 minutes
* Corn (on cob) 2
4
Arrange in a pie plate with ¼ cup water. Cover with plastic wrap.
Arrange in a pie plate with cup water. Cover with plastic wrap.
7-9 minutes
14-15 minutes
Eggplant 500 g Cut into 2cm cubes. Place in a 1-litre casserole dish with 2 tablespoons water. Cover. 4-5 minutes
* Mushrooms 500 g Sliced or whole. Place in a 1-litre casserole dish with 2 teaspoons butter. Cover. 5-7 minutes
Peas - Green
- Snow
500 g
250 g
Cook in a 1-litre casserole dish with 1 teaspoon sugar and 1 tablespoon water. Cover.
Remove string from pod. Cook in a 1-litre casserole dish with 1 tablespoon water.
2-4 minutes
2½-3½ minutes
* Potatoes (jacket)
(steamed)
2 medium
4 small
2 medium
4 small
Pierce skin with a fork. Place on turntable. Turn over halfway through cooking. Stand wrapped in foil for
2-3 minutes.
Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with ½ cup water.
4-6 minutes
5-7 minutes
* Pumpkin 500 g Peel and cut into serving-size pieces. Place in a 1-litre casserole dish. Cover. 5-7 minutes
Spinach 250 g Wash and shred. Cook, covered, in a 1.5-litre casserole dish with 2 tablespoons water. 3-5 minutes
* Squash 250 g Wash and place in a 1 litre casserole dish with 1 tablespoon of butter or water. Cover. Pierce whole squash
with a fork.
4-5 minutes
Sweet Potato 500 g Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with ½ cup water. 5-7 minutes
Tomatoes 500 g Cut into quarters. Place in a 1-litre casserole dish. Season and cover. 4-5 minutes
* Zucchini 250 g Cut into uniform-size pieces. Place in a 1-litre casserole dish with 1 tablespoon water and 1 tablespoon butter.
Cover.
3½-5 minutes
* Stand vegetables for 1-2 minutes before serving.
R-291Z(ST) CKB [01-08].indd 7R-291Z(ST) CKB [01-08].indd 7 6/27/12 11:49:36 AM6/27/12 11:49:36 AM
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