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20
MICROWAVE: FRESH VEGETABLE CHART
1. Wash vegetables under cold running water.
2. Cover required dishes with plastic wrap or a lid.
3. Drain any remaining water after standing, before serving.
VEGETABLE
AMOUNT
MICROWAVE
TIME 1200W
PROCEDURE
Asparagus
(halved)
500g
4-6 minutes
Place in a microwave safe dish. Cover. Stand for 2
minutes.
Beans
(top and tailed)
500g
4-6 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 2 minutes.
Broccoli
(uniform florets)
500g
4-6 minutes
Place in a microwave safe dish. Cover. Stand for 2
minutes.
Brussels Sprouts
500g
4-6 minutes
Place in a microwave safe dish. Cover. Stand for 2
minutes.
Cabbage
(shredded)
500g
6-8 minutes
Place in a microwave safe dish with 2 tablespoons
of water. Cover. Stand for 2 minutes.
Carrots
(sliced)
500g
5-7 minutes
Place in a microwave safe dish. Cover. Stand for 2
minutes (cook for longer for less crunch).
Cauliflower
(uniform florets)
500g
5-7 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 2 minutes.
Corn on the Cob
2 pieces
6-8 minutes
Rinse corn under cold water. Place corn in husk and
place directly on the turntable. Turn over during
cooking. Stand for 2 minutes.
Mushrooms
(quartered)
500g
4-6 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 2 minutes.
Potatoes – Jacket
4 medium
12-13 minutes
Pierce with a fork. Turn over during cooking. Stand
for 2 minutes.
Potatoes – Boiled
4 medium
14-16 minutes
Peel and quarter potatoes. Cook in a dish with ⅓
cup water. Cook covered. Stand for 2 minutes.
Pumpkin
(2cm cubes)
500g
7-8 minutes
Place in a microwave safe dish. Cover. Stand for 2
minutes.
Spinach
(shredded)
500g
3-4 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 2 minutes.
Snow Peas
(top and tailed)
500g
3-5 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 2 minutes (cook for longer
for less crunch).
Sweet Potato
(2cm cubes)
500g
5-7 minutes
Place in a microwave safe dish. Cover. Stand for 2
minutes.
Zucchini
(sliced)
500g
4-6 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 2 minutes.
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