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FRESH VEGETABLE CHART
SMART MANUAL COOKING
CHARTS
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
in a shallow microwave safe dish with 1
tablespoon of water.
Beans
(top and tailed)
500g
Broccoli
(uniform florets)
500g
Brussels Sprouts 500g
Cabbage
(shredded)
500g
Carrots
(sliced)
500g
Cauliflower
(uniform florets)
500g
Corn on the Cob 2 pieces Rinse corn under cold water. Cut into quarters and
place in casserole dish. Cook covered. Turn over
during cooking. Stand for 3 minutes.
Mushrooms
(quartered)
500g
Potatoes – Jacket
4 Medium
Pierce with a fork. Turn over during cooking. Stand
for 3 minutes
Potatoes – Steamed Peel and quarter potatoes. Cook in a dish with
cup water. Cook covered. Stand for 3 minutes.
Pumpkin
(2cm cubes)
500g
Spinach (shredded) 300g
Snow Peas
(top and tailed)
500g
Squash (whole) 500g
Sweet Potato (2cm
cubes)
500g Place i n a shallow m icrowave safe d ish with 1
Zucchini (sliced or
quartered)
500g Place in a shallow microwave safe dish with 1
Results will depend on variances such as the shape and size of the food and your personal preference in
regards to cooking results. If you are not happy with the results please adjust cooking time to match your
requirement
.
A-2
4 - 6 minutes
4 - 6 minutes
5 - 7 minutes
5 - 7 minutes
6 - 8 minutes
5 - 7 minutes
Place
Cover. Stand for 3 minutes
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
(cook for longer for less crunch)
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
1/4
5 - 7 minutes
6 - 8 minutes
8 - 10 minutes
6 - 8 minutes
2- 4 minutes
4 - 6 minutes
8 - 10 minutes
4 - 6 minutes
in a shallow microwave safe dish with 1
tablespoon of butter.
Place
Cover. Stand for 3 minutes
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
(cook for longer for less crunch)
in a shallow microwave safe dish with 1
tablespoon of water.
Place
Cover. Stand for 3 minutes
safe dish with 1 tablespoon of water. Cover. Stand
Pierce with a fork. Place in a shallow microwave
for 3 minutes
tablespoon of water. Cover. Stand for 5 minutes
tablespoon of water and 1 tablespoon of butter.
cover. Stand for 3 minutes
5 - 7 minutes
3 - 5 minutes
4 Medium
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