Healthy cooking guide

Oven use

The following table presents quantities and appropriate instructions about 15 Healthy Cooking programmes. This is composed of Grain/Pasta(1), Vegetables(2) and Poultry/Fish(3).

IMPORTANT

Use oven gloves when taking out food.

1.Grain/Pasta

Code/Food	Serving Size	Instructions

1-1	150-200 g	Use a large glass ovenware dish with lid. Add cold water of
Brown Rice	200-250 g	double quantity. Cook covered.
		Stir before standing time and add salt and herbs. Stand for
		5-10 minutes.

1-2	150-200 g	Use a large glass ovenware dish with lid. Add cold water
Quinoa	200-250 g	of double quantity. Cook covered. Stir before standing time
		and add salt and herbs. Stand for 1-3 minutes.
1-3	100-150 g	Use a large glass ovenware dish with lid. Add hot boiling
Macaroni	200-250 g	water of 4 times, a pinch of salt and stir well. Cook
		uncovered. Stir before standing time and drain thoroughly
		afterwards. Stand for 1-3 minutes.

2. Vegetables

Code/Food	Serving Size	Instructions

2-1	200-250 g	Rinse and clean green beans. Put them evenly into a glass
Green Beans	300-350 g	bowl with lid. Add 30 ml (2 tbsp) water when cooking for
		200-250 g and add 45 ml (3 tbsp) for 300-350 g. Put bowl
		in the centre of turntable. Cook covered. Stir after cooking.
		Stand for 1-2 minutes.

2-2	100-150 g	Rinse and clean spinach. Put into a glass bowl with lid. Do
Spinach	200-250 g	not add water. Put bowl in the centre of turntable. Cook
		covered. Stir after cooking. Stand for 1-2 minutes.
2-3	300-350 g	Wash and peel potatoes, cut into halves and put into a glass
Peeled	400-450 g	bowl with lid. Add 15-30 ml of water (1-2 tbsp). Stir after
Potatoes	500-550 g	cooking. When cooking higher quantities stir once during
		cooking. Stand for 3-5 minutes.
2-4	400-450 g	Put the fresh potato gratin into a glass pyrex dish. Put the
Potatoes	800-850 g	dish on the low rack. Stand for 2-3 minutes.
Gratin

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2015-01-12 9:35:02