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Fresh Vegetable Chart
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 5 minutes Place in a shallow microwave safe dish. Cover.
Stand for 3 minutes
Beans
(top and tailed)
500g 7 minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes
Broccoli
(uniform florets)
500g 8-8½ minutes Place in a shallow casserole dish. Cover. Stand for 3
minutes
Brussels
Sprouts
500g 6½-7 minutes Place in a shallow casserole dish. Cover. Stand for 3
minutes
Cabbage
(shredded)
500g 7 minutes Place in a shallow casserole dish with 2 tablespoons
of water. Cover. Stand for 3 minutes
Carrots
(sliced)
500g 8-9 minutes Place in a shallow microwave safe dish. Cover.
Stand for 3 minutes (cook for longer for less crunch)
Cauliflower
(uniform florets)
500g 8-9 minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes
Corn on the
Cob
2 pieces 8-9 minutes Rinse corn under cold water. Place corn in husk and
place directly on the turntable. Turn over during
cooking. Stand for 3 minutes.
Mushrooms
(quartered)
500g 6-6½ minutes Place in a shallow casserole dish with 2 tablespoons
of butter. Cover. Stand for 3 minutes
Peas (green;
top and tailed)
500g 6 minutes Place in a shallow casserole dish with 1 tablespoon
of water and 1 teaspoon of sugar. Cover. Stand for 3
minutes
Potatoes –
Jacket
4 Medium 7-7½ minutes Pierce with a fork. Turn over during cooking. Stand
for 3 minutes
Potatoes –
Baked
4 small 8 Minutes Peel and quarter potatoes. Cook in a dish with ⅓ cup
water. Cook covered. Stand for 3 minutes.
Pumpkin
(2cm cubes)
500g 9 minutes Place in a shallow casserole dish. Cover. Stand for 3
minutes
Spinach
(shredded)
500g 7-8 minutes Place in a shallow casserole dish with 2 tablespoons
of water. Cover. Stand for 3 minutes
Snow Peas
(top and tailed)
500g 3½ -4 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 7 minutes Pierce with a fork. Place in a shallow casserole dish.
Cover. Stand for 3 minutes
Sweet Potato
(2cm cubes)
500g 9-10 minutes Place in a shallow casserole dish. Cover. Stand for 5
minutes
Zucchini (sliced
or quartered)
500g 7 minutes Place in a shallow casserole dish with 1 tablespoon
of water and 1 tablespoon of butter. Cover. Stand for
3 minutes
11
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