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FRESH VEGETABLE CHART
MANUAL CHART GUIDES
A-2
1. Cover required dishes with plastic wrap or a lid.
2. Drain any remaining water after standing before serving.
Vegetable Amount Microwave Time
at 100%
Cooking Procedure
Asparagus (halved) 500g 4-6 minutes Place in a shallow microwave safe dish. Cover.
Stand for 3 minutes
Beans
(top and tailed)
500g 5-7 minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes
Broccoli
(uniform florets)
500g 7-9 minutes Place in a shallow casserole dish. Cover. Stand for
3 minutes
Brussels Sprouts 500g 6-8 minutes Place in a shallow casserole dish. Cover. Stand for
3 minutes
Cabbage
(shredded)
500g 6-8 minutes Place in a shallow casserole dish with 2
tablespoons of water. Cover. Stand for 3 minutes
Carrots
(sliced)
500g 8-10 minutes Place in a shallow microwave safe dish. Cover.
Stand for 3 minutes
Cauliflower
(uniform florets)
500g 8-10 minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes
Corn on the Cob 2 whole cobs,
each cut into
quarters
8-10 minutes Rinse corn under cold water and remove the silk
and husk. Cut into quarters. Place all 8 pieces of
corn into a shallow casserole dish. Cover. Stand for
3 minutes.
Mushrooms
(quartered)
500g 6-8 minutes Place in a shallow casserole dish with 2
tablespoons of butter. Cover. Stand for 3 minutes
Peas (green; top
and tailed)
500g 5-7 minutes Place in a shallow casserole dish with 1 tablespoon
of water and 1 teaspoon of sugar. Cover. Stand for
3 minutes
Potatoes – Jacket 3 Large
(230g each)
12-14 minutes Pierce with a fork. Turn over during cooking. Stand
for 3 minutes.
Potatoes – Baked 4 small 7-9 minutes Peel and quarter potatoes. Cook in a dish with ⅓
cup water. Cook covered. Stand for 3 minutes.
Pumpkin
(2cm cubes)
500g 7-9 minutes Place in a shallow casserole dish. Cover. Stand for
3 minutes
Spinach (shredded) 500g 7-9 minutes Place in a shallow casserole dish with 2
tablespoons of water. Cover. Stand for 3 minutes
Snow Peas
(top and tailed)
0g 2-3 minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes (cook for
longer for less crunch)
Squash (whole) 500g 5-7 minutes Pierce with a fork. Place in a shallow casserole dish.
Cover. Stand for 3 minutes
Sweet Potato (2cm
cubes)
500g 9-11 minutes Place in a shallow casserole dish. Cover. Stand for
5 minutes
Zucchini (sliced or
quartered)
500g 5-7 minutes Place in a shallow casserole dish with 1 tablespoon
of water and 1 tablespoon of butter. Cover. Stand
for 3 minutes
25
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