Healthy cooking guide

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).

CAUTION

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
Brown Rice	200-250 g	of 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 300-450 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.
Spinach	200-250 g	Do 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
Peeled	400-450 g	glass bowl with lid. Add 15-30 ml of water (1-2 tbsp).
Potatoes	500-550 g	Stir after cooking. When cooking higher quantities stir
		once during cooking. Stand for 3-5 minutes.

Oven use

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2014-12-22 11:00:20