Healthy cooking guide

The following table presents quantities and appropriate instructions about 15 Healthy Cooking programmes. This is composed of Grain/Pasta(1), Vegetables(2) and Poultry/Fish(3).

CAUTION

Use oven gloves when taking out food.

1. Grain/Pasta

Code/Food

Serving Size

Instructions

 

 

 

1-1

150-200 g

Use a large glass ovenware dish with lid. Add cold water

Brown Rice

200-250 g

of double quantity. Cook covered.

 

 

Stir before standing time and add salt and herbs.

 

 

Stand for 5-10 minutes.

 

 

 

1-2

150-200 g

Use a large glass ovenware dish with lid. Add cold water

Quinoa

200-250 g

of double quantity. Cook covered. Stir before standing

 

 

time and add salt and herbs. Stand for 1-3 minutes.

 

 

 

1-3

100-150 g

Use a large glass ovenware dish with lid. Add hot boiling

Macaroni

200-250 g

water of 4 times, a pinch of salt and stir well.

 

 

Cook uncovered. Stir before standing time and drain

 

 

thoroughly afterwards. Stand for 1-3 minutes.

 

 

 

2. Vegetables

 

 

 

 

 

Code/Food

Serving Size

Instructions

2-1

200-250 g

Rinse and clean green beans. Put them evenly into a glass

Green Beans

300-350 g

bowl with lid. Add 30 ml (2 tbsp) water when cooking for

 

 

200-250 g and add 45 ml (3 tbsp) for 300-450 g.

 

 

Put bowl in the centre of turntable. Cook covered.

 

 

Stir after cooking. Stand for 1-2 minutes.

2-2

100-150 g

Rinse and clean spinach. Put into a glass bowl with lid.

Spinach

200-250 g

Do not add water. Put bowl in the centre of turntable.

 

 

Cook covered. Stir after cooking. Stand for 1-2 minutes.

2-3

300-350 g

Wash and peel potatoes, cut into halves and put into a

Peeled

400-450 g

glass bowl with lid. Add 15-30 ml of water (1-2 tbsp).

Potatoes

500-550 g

Stir after cooking. When cooking higher quantities stir

 

 

once during cooking. Stand for 3-5 minutes.

 

 

 

Oven use

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2014-12-22 ￿￿ 11:00:20