Guide for Cooking Fresh Vegetables

COOKING GUIDE (CONTINUED)

VEGETABLES

Nutrition research indicates that many microwaved vegetables and fruits lose less water soluble vitamin C than when cooked conventionally. This is due to shorter cooking time and to the fact that less cooking water is needed when microwaving fruits and vegetables. Best of all, vegetables keep their fresh color, texture and flavor. Vegetables should be microwaved covered with vented plastic wrap or a casserole lid. Vegetables cooked in their skins, such as potatoes, are already so tightly covered that they should be pricked with a fork before cooking in order to release excess steam. To assure even cooking, vegetables should be cut in uniform pieces and stirred during the cooking time. Always add salt to water before adding vegetables. Reduce time a minute or two for crisp-tender texture. Increase time for very soft texture. Remember to allow standing time of two to five minutes after cooking because, as most foods do, vegetables will continue to cook after they are removed from the microwave oven.

Food	Water	Cook on		Standing	Special Notes
	Amount	Power 100		Time

Asparagus

Spears (1 lb.)	1/4 cup	5 - 6 min.		2 min.	Medium Casserole. Rearrange
Cuts (1 lb.)	1/2 cup	5	- 6 min.	2 min.	once.

Fresh green beans (1/2 lb.)	1/4 cup	4	- 5 min.	2 min.	Stir twice.

Frozen green beans (1/2 lb.)	2 Tbsp.	5	1/2 - 6 1/2 min.	2 min.	Stir twice.

Green Peas (2 cups)	1/4 cup	4	- 5 min.	2 min.	Small casserole. Stir twice.

Broccoli (2 cups)	1/4 cup	4	- 5 min.	2 min.	Medium casserole.
					Rearrange once during cooking.

Brussels Sprouts (1 lb.)	1/4 cup	6	- 7 1/2 min.	2 - 3 min.	Medium casserole. Stir once.

Cabbage (1 lb.)	1/4 cup	5 - 6 min.		2 - 5 min.	Rearrange once during cooking.

Cauliflower pieces (1 head)	1/4 cup	6	- 7 min.	2 - 5 min.	Cover with microwaveable cover.
					Stir once.
Mushroom slices (1/2 lb.)	2 Tbsp.	3	- 4 min.	2 - 3 min.	Small casserole. Stir once.

CASSEROLES

Casseroles may require occasional stirring to distribute heat. They cook more evenly when made with ingredients of similar size and shape. Because of their shorter cooking time, casseroles cooked in the microwave oven generally need less liquid. Casseroles with cream and cheese sauces, or meats which need slower cooking to tenderize, cook best on power level 40.

When cooking a favorite casserole, make two and freeze the second for future use. Line a casserole or baking dish with plastic wrap. Transfer the cooked food to the lined container and freeze. As soon as the food is frozen in the shape of the dish, remove it and wrap with freezer paper. Later it can be unwrapped and returned to the container for defrosting and heating.

Dry Casserole Mixtures

Many prepared box type casseroles are available on the grocery shelves. Many have freeze dried foods or evaporated foods included. Cooking periods are so short there may not be time for the foods to absorb the moisture sufficiently and reconstitute the foods. To prepare this type, boil the amount of water recommended on the package. Add the noodles (when included), cover and cook for approximately 10 minutes. Allow noodles to stand covered for an additional 10 minutes, rinse with warm water and drain. Then follow package directions for preparing the mix. Reheat four to six minutes before serving.