Vegetables, Guide for Cooking Soups, Beans

COOKING GUIDE (CONTINUED)

VEGETABLES

Guide for Cooking Fresh 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 covered with microwaveable cover. 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 (1lb)	1/4 cup	5 - 6 min.	2 min.	Medium Casserole. Re-
Cuts (1lb)1/2 cup		5 - 6 min.	2 min.	arrange once.

Beans

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

Frozen green (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.

SOUPS

Guide for Cooking Soups

Satisfy appetites with savory soups prepared in your microwave oven. Adapt your favorites by using similar cooking times and techniques.

Food	Power	Cooking Time		Standing	Special Notes
	Level			Time

Canned Condensed

Cream style, Bean, Pea
or Mushroom (10 1/2 -
11 1/2 oz)
With Water	100	4	1/2 - 5 1/2 min.	2 - 3 min.	Stir halfway through
With Milk	80	5	1/2 - 6 1/2 min.	2 - 3 min.	cooking time. Cover.

Dry Soup Mix	100	5	1/2 - 7 min.	2 - 3 min.	Add water.
	then				Cover with lid.
1 envelope (10 1/2 oz)	50	3	- 4 min.		Stir twice.

Broth (10 1/2 oz)	100	4 - 5 min.		2 - 3 min.	Stir twice. Cover