Fresh Vegetable Chart, Amount, Cooking Procedure

FRESH VEGETABLE CHART

VEGETABLE	AMOUNT	COOKING PROCEDURE	MICROWAVE TIME
VEGETABLE	AMOUNT	COOKING PROCEDURE	AT 100%
Artichokes	2 medium	Trim. Rinse well. Place onto a dinner plate. Cover with plastic wrap.	31/2-5 minutes
Asparagus	250 g	Wash and place in a freezer bag.	2-3 minutes
Beans	250 g	Cut into 4cm pieces. Cook in 1-litre casserole dish with 1 tablespoon water. Cover.	3-4 minutes
Broccoli	500 g	Cut into uniform florets. Arrange with flower towards centre in a pie plate. Cover with plastic wrap.	6-7 minutes
Brussels sprouts	500 g	Arrange in a pie plate. Arrange with stalk towards outside. Cover with plastic wrap.	3-4 minutes
Cabbage	250 g	Shred and cook in a 1.5-litre casserole dish with 2 tablespoons water. Cover.	3-5 minutes
Carrots	250 g	Cut carrots into circular pieces and place into a 1-litre casserole dish with 1 tablespoon of water. Cover.	3-4 minutes
Cauliflower	500 g	Cut into uniform florets. Arrange with flower towards centre in a pie plate with 1 tablespoon water. Cover with	4-5 minutes
		plastic wrap.
Chokos	500 g (2)	Peel, cut into quarters. Place in a pie plate with 1 tablespoon of water. Cover with plastic wrap.	6-7 minutes
Corn (on cob)	2	Arrange in a pie plate with 1/4 cup water. Cover with plastic wrap.	7-9 minutes
	4	Arrange in a pie plate with 1/3 cup water. Cover with plastic wrap.	14-15 minutes
Eggplant	500 g	Cut into 2cm cubes. Place in a 1-litre casserole dish with 2 tablespoons water. Cover.	4-5 minutes
Mushrooms	500 g	Sliced or whole. Place in a 1-litre casserole dish with 2 teaspoons butter. Cover.	5-7 minutes
Peas - Green	500 g	Cook in a 1-litre casserole dish with 1 teaspoon sugar and 1 tablespoon water. Cover.	2-4 minutes
- Snow	250 g	Remove string from pod. Cook in a 1-litre casserole dish with 1 tablespoon water.	21/2-31/2minutes
Potatoes (jacket)	2 medium	Pierce skin with a fork. Place on turntable. Turn over halfway through cooking. Stand wrapped in foil for 2-3	4-6 minutes
	4 small	minutes.
(steamed)	2 medium	Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with 1/2 cup water.	5-7 minutes
	4 small
Pumpkin	500 g	Peel and cut into serving-size pieces. Place in a 1-litre casserole dish. Cover.	5-7 minutes
Spinach	250 g	Wash and shred. Cook, covered, in a 1.5-litre casserole dish with 2 tablespoons water.	3-5 minutes
Squash	250 g	Wash and place in a 1 litre casserole dish with 1 tablespoon of butter or water. Cover. Pierce whole squash with	4-5 minutes
		a fork.
Sweet Potato	500 g	Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with 1/2 cup water.	5-7 minutes
Tomatoes	500 g	Cut into quarters. Place in a 1-litre casserole dish. Season and cover.	4-5 minutes
Zucchini	250 g	Cut into uniform-size pieces. Place in a 1-litre casserole dish with 1 tablespoon water and 1 tablespoon butter.	31/2-5 minutes
		Cover.

*Stand vegetables for 1-2 minutes before serving.

FRESH VEGETABLE CHART

VEGETABLE

AMOUNT

COOKING PROCEDURE