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26 English
Using your microwave oven
Using your microwave oven
Category
Food
Amount
Instructions
2 Fit Choice
6
Bone-in
Chicken
Pieces
1 2 servings
Brush the chicken pieces with oil and
seasonings. Arrange chicken pieces in dish with
meatiest portions toward the outside edge of
dish, and then cover with wax paper. Place the
dish on the center of the turntable.
2 4 servings
7
Fresh Fish
Fillets
1 1 serving
Put the llets (cod, pollack, etc.) in a dish, and
then cover with plastic wrap. Place the dish on
the center of the turntable.
2 2 servings
8
Fresh Salmon
Fillets
1 1 serving
Put the salmon llets in a dish, and then cover
with plastic wrap. Place the dish on the center of
the turntable.
2 2 servings
9
Fresh Prawns
1 2 servings
Put the prawns in a dish, and then cover with
plastic wrap. Place the dish on the center of the
turntable.
2 4 servings
3 Kids Meal 1
Chicken
nuggets
(frozen)
1 1 serving
Place a paper towel on a plate and arrange the
nuggets in a spokelike fashion on the paper
towel. Do not cover. Let stand for 1 minute after
heating.
NOTE
Refer to the package directions for the serving
size and the amount of food.
2 2 servings
Category
Food
Amount
Instructions
2 Fit Choice
1
Spinach
1 1 serving
Wash and clean the spinach. Place the spinach in
a microwave safe bowl. Add 1 - 4 tablespoons of
water (1 Tbsp per serving). Cover during cooking
and stir afterwards.
2 2 servings
3 3 servings
4 4 servings
2
Squash
1 1 - 2 lbs.
Slice the squash in half and remove the seeds.
Place the squash cut side down in a microwave
safe dish and cover with the plastic wrap. If
needed, add a ¼ cup of water.
2 2 - 3 lbs.
3
Brown Rice
1 1 serving
Place 0.5 cups brown rice + 1 cup water for
2 servings or 1 cup brown rice + 2 cups water for
4 servings in a microwave safe bowl. Stir well
before and uff with a fork afterwards. Let stand
5 minutes before serving.
2 2 servings
4
Oatmeal
1 1 package
Follow the package directions for the
recommended amount of water needed. Stir well
before and afterwards.
2 2 packages
5
Quinoa
1 1 serving
Follow the package directions for the recom-
mended amount of water needed. When the
microwave beeps, stir well, and then restart the
microwave.
2 2 servings
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