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26 English
Using your microwave oven
Using your microwave oven
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
3 1 serving
Follow the package directions for
the recommended amount of wa-
ter needed. When the microwave
beeps, stir well, and then restart
the microwave.
4 2 servings
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
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