FRESH VEGETABLE CHART
| VEGETABLE | AMOUNT | COOKING PROCEDURE | MICROWAVE TIME |
| AT 100% | |||
| Artichokes | 2 medium | Trim. Rinse well. Place onto a dinner plate. Cover with plastic wrap. | |
* | Asparagus | 250 g | Wash and place in a freezer bag. | |
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| Beans | 250 g | Cut into 4cm pieces. Cook in | |
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Broccoli | 500 g | Cut into uniform florets. Arrange with flower towards centre in a pie plate. Cover with plastic wrap. | ||
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| Brussels sprouts | 500 g | Arrange in a pie plate. Arrange with stalk towards outside. Cover with plastic wrap. | |
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Cabbage | 250 g | Shred and cook in a | ||
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Carrots | 250 g | Cut carrots into circular pieces and place into a | ||
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Cauliflower | 500 g | Cut into uniform florets. Arrange with flower towards centre in a pie plate with 1 tablespoon water. Cover with | ||
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| plastic wrap. |
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| Chokos | 500 g (2) | Peel, cut into quarters. Place in a pie plate with 1 tablespoon of water. Cover with plastic wrap. | |
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Corn (on cob) | 2 | Arrange in a pie plate with 1/4 cup water. Cover with plastic wrap. | ||
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| 4 | Arrange in a pie plate with 1/3 cup water. Cover with plastic wrap. | |
| Eggplant | 500 g | Cut into 2cm cubes. Place in a | |
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Mushrooms | 500 g | Sliced or whole. Place in a | ||
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| Peas - Green | 500 g | Cook in a | |
| - Snow | 250 g | Remove string from pod. Cook in a | |
* | Potatoes (jacket) | 2 medium | Pierce skin with a fork. Place on turntable. Turn over halfway through cooking. Stand wrapped in foil for | |
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| 4 small | minutes. |
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| (steamed) | 2 medium | Peel and cube potatoes. Cook, covered, in a | |
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| 4 small |
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* | Pumpkin | 500 g | Peel and cut into | |
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| Spinach | 250 g | Wash and shred. Cook, covered, in a | |
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* | Squash | 250 g | Wash and place in a 1 litre casserole dish with 1 tablespoon of butter or water. Cover. Pierce whole squash with | |
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| a fork. |
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| Sweet Potato | 500 g | Peel and cube potatoes. Cook, covered, in a | |
| Tomatoes | 500 g | Cut into quarters. Place in a | |
* | Zucchini | 250 g | Cut into | |
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| Cover. |
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*Stand vegetables for 1-2 minutes before serving.
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