18
VEGETABLES
Vegetables are favorite foods when cooked in the
microwave. Because they cook for a shorter time and require
less water than conventional cooking, vegetables cooked by
microwave energy retain more vitamins than when cooked
by other methods.
To cook better in the microwave, vegetables should be cut
into evenly sized pieces. Baked potatoes, squash, or
vegetables with skins can be pierced with a fork and arranged
in a circle for the best cooking results. Uneven vegetables
such as asparagus or broccoli, can be arranged in the dish
alternating thick and thin ends. Stirring, rearranging, turning
over and rotating are effective techniques to maximize the
way microwave energy cooks vegetables.
Consult the “COOKING FRESH VEGETABLES” chart on
page 20 of this cookbook for preparation and stand time
suggestions and for directions to use the automatic FRESH
VEGETABLE pad. See this chart for suggested times for 4
ounce single serving of vegetables.
Use care in removing lid to prevent steam burn. Standing
time is an important element in successful cooking because
additional cooking will take place then. Make a decision
about desired doneness after the standing time then add more
time, if needed.

LIGHT BAKED POTATOES

4 baking potatoes, about 8 oz. each salt and pepper
2 cups low fat cottage cheese
1/2 cup sliced green onions
2 tablespoons chopped fresh parsley
Paprika
1. Scrub potatoes and pierce several times with a fork.
Arrange in a circle on a microwave rack.
2. Cook, uncovered, on P-HI for 8 minutes. Turn each
potato over. Continue cooking on P-HI for 7~9 minutes,
or until potatoes are soft if squeezed lightly. Let stand for
5 minutes. Cut slit on top of potato and press ends to
make opening for stuffing. Salt and pepper to taste.
3. Meanwhile in a small bowl, combine cottage cheese,
green onions and parsley. Divide mixture evenly among
potatoes. Arrange stuffed potatoes in a circle on a
serving platter. Sprinkle with paprika
4 servings

SPINACH AND ARTICHOKE DIP

2 tablespoons chopped onion
1 medium red bell pepper, chopped (about 1 cup)
1 clove garlic, minced
1 package (10 oz.) frozen chopped spinach, defrosted
1 can (14 oz.) artichoke hearts, drained and chopped
1 package (8 oz.) cream cheese, softened
1 tablespoon lemon juice
1 teaspoon seasoned salt
1/4 teaspoon hot pepper sauce
1. In a 2-quart casserole, combine onion, bell pepper, and
garlic.
2. Cook, uncovered, on P-HI for 3 minutes or until red
pepper is crisp-tender; drain spinach and squeeze dry.
Add spinach, artichokes hearts, cream cheese, lemon
juice, salt and hot pepper sauce to red pepper mixture;
stir to mix well. Serve warm.
3 cups
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