A U T O M A T I C C O O K I N G
HEALTHY COOKING CHART
F O O D | A M O U N T | P R O C E D U R E | F O O D P O S I T O N |
Vegetables |
| Place vegetables in the steam tray on | 2 |
1. Quick cooking | 1 - 6 servings | the glass tray. |
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Asparagus spears (medium) | 1 - 4 (1serving = 6spears) |
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Broccoli fl orets | 1 - 6 (cups) |
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Caulifl ower fl orets | 1 - 6 (cups) |
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Zucchini | 1 - 6 (cups) |
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2. Med. cooking | 1 - 6 servings |
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Carrots (Sliced: | 1 - 6 (cups) |
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Green beans (Cut into | 1 - 6 (cups) |
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3. Long cooking | 1 - 6 servings |
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Carrots (Baby) | 1 - 6 (cups) |
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Corn on the cob | 1 - 6 (ears) |
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Acorn squash (Small, Cut into halves) | 1 - 4 (halves) |
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Fish |
| Spray the steam tray with nonstick | 2 |
1. Fish steaks | 0.3 - 2 lb | cooking spray. Place fish in the steam |
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2. Fish fi llets | 0.3 - 2 lb | tray on the glass tray. |
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Eggs |
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1. Poached eggs | 1 - 4 eggs | Put each egg into a greased custard | 2 |
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| cup and place custard cup(s) on the |
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| 1 - 6 eggs | rack in the steam tray on the glass tray. | 2 |
2. Hard boiled eggs | Place eggs in the steam tray on the | ||
* You don't need to select quantity. |
| glass tray. |
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Steam defrost |
| Place fi sh on | 1 |
1. Fish steaks | 0.3 - 1 lb | dish. Place the dish on the oven fl oor |
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2. Fish fi llets | 0.3 - 1 lb | directly. When the oven stops, turn over |
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| the fi sh. After defrosting, remove any |
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| water and icy glace and allow to stand |
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Combination meal |
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1. Quick veg + Fish/Chicken fi llets | 1 - 4 portion | Place vegetables in the steam tray. | Vegetable:3 |
<1 portion of Vegetables> |
| Place fi sh fi llets or chicken fi llets in | Fish/Chicken:2 |
6 Asparagus spears (medium) |
| the other steam try on the glass tray. |
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1cup Broccoli fl orets |
| Place the glass tray with fi sh fi llets or |
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1cup Caulifl ower |
| chicken fi llets on the steam tray into |
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1cup Zucchini |
| the oven. Start to cook. |
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<1 portion of Fish fi llets> |
| When the oven stops, place the |
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0.5lb Fish fi llet |
| steam tray with vegetables into the |
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<1 portion of Chicken fi llets> |
| oven. Continue to cook. |
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2 fi llets (around 0.2lb per 1fi llet) |
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2. Med veg + Fish/Chicken fi llets | 1 - 4 portion | Place vegetables in the steam tray. | Vegetable:3 |
<1 portion of Vegetables> |
| Place fi sh fi llets or chicken fi llets in | Fish/Chicken:2 |
1cup Carrots (Sliced: |
| the other steam tray on the glass tray. |
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1cup Green beans (cut into |
| Place the trays into the oven. Start to |
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<1 portion of Fish fi llets> |
| cook. |
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0.5lb Fish fi llet |
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<1 portion of Chicken fi llets> |
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2 fi llets (around 0.2lb per 1fi llet) |
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3. Long veg + Fish/Chicken fi llets | 1 - 4 portion | Place vegetables in the steam tray. | Vegetable:3 |
<1 portion of Vegetables> |
| Place fi sh fi llets or chicken fi llets in | Fish/Chicken:2 |
1cup Carrots (Baby) |
| the other steam tray on the glass tray. |
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1ears Corn on the cob |
| Place the trays into the oven. Start to |
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half Acorn squash (Small, Cut into halves) |
| cook. |
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<1 portion of Fish fi llets> |
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0.5lb Fish fi llet |
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<1 portion of Chicken fi llets> |
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2 fi llets (around 0.2lb per 1fi llet) |
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*Standard setting is for chicken fi llets. For fi sh fi llets, please select Less setting. See page 29.
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