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
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 |
|
|
|
|
|
|
|
|
24
