Fresh Vegetable Chart
1.Cover required dishes with plastic wrap or a lid.
2.Drain any remaining water after standing before serving.
Vegetable | Amount | Microwave Time at | Cooking Procedure | ||
|
|
| 500g | 100% |
|
Asparagus | 5 minutes | Place in a shallow microwave safe dish. Cover. | |||
(halved) |
| 500g |
| Stand for 3 minutes | |
Beans |
|
| 7 minutes | Place in a shallow casserole dish with 1 tablespoon | |
(top and tailed) | 500g |
| of water. Cover. Stand for 3 minutes | ||
Broccoli |
| Place in a shallow casserole dish. Cover. Stand for 3 | |||
(uniform florets) | 500g |
| minutes | ||
Brussels |
| Place in a shallow casserole dish. Cover. Stand for 3 | |||
Sprouts |
| 500g |
| minutes | |
Cabbage |
| 7 minutes | Place in a shallow casserole dish with 2 tablespoons | ||
(shredded) | 500g |
| of water. Cover. Stand for 3 minutes | ||
Carrots |
|
| Place in a shallow microwave safe dish. Cover. | ||
(sliced) |
|
| 500g |
| Stand for 3 minutes (cook for longer for less crunch) |
Cauliflower | Place in a shallow casserole dish with 1 tablespoon | ||||
(uniform florets) | 2 pieces |
| of water. Cover. Stand for 3 minutes | ||
Corn | on | the | Rinse corn under cold water. Place corn in husk and | ||
Cob |
|
|
|
| place directly on the turntable. Turn over during |
|
|
|
|
| cooking. Stand for 3 minutes. |
| 500g |
|
| ||
Mushrooms | Place in a shallow casserole dish with 2 tablespoons | ||||
(quartered) | 500g |
| of butter. Cover. Stand for 3 minutes | ||
Peas | (green; | 6 minutes | Place in a shallow casserole dish with 1 tablespoon | ||
top and tailed) |
|
| of water and 1 teaspoon of sugar. Cover. Stand for 3 | ||
|
|
| 4 Medium |
| minutes |
Potatoes | – | Pierce with a fork. Turn over during cooking. Stand | |||
Jacket |
|
| 4 small |
| for 3 minutes |
Potatoes | – | 8 Minutes | Peel and quarter potatoes. Cook in a dish with ⅓ cup | ||
Baked |
|
|
|
| water. Cook covered. Stand for 3 minutes. |
Pumpkin |
| 500g | 9 minutes | Place in a shallow casserole dish. Cover. Stand for 3 | |
(2cm cubes) | 500g |
| minutes | ||
Spinach |
| Place in a shallow casserole dish with 2 tablespoons | |||
(shredded) | 500g |
| of water. Cover. Stand for 3 minutes | ||
Snow |
| Peas | 3½ | Place in a shallow casserole dish with 1 tablespoon | |
(top and tailed) |
|
| of water. Cover. Stand for 3 minutes (cook for longer | ||
|
|
| 500g |
| for less crunch) |
Squash (whole) | 7 minutes | Pierce with a fork. Place in a shallow casserole dish. | |||
|
|
| 500g |
| Cover. Stand for 3 minutes |
Sweet | Potato | Place in a shallow casserole dish. Cover. Stand for 5 | |||
(2cm cubes) | 500g |
| minutes | ||
Zucchini (sliced | 7 minutes | Place in a shallow casserole dish with 1 tablespoon | |||
or quartered) |
|
| of water and 1 tablespoon of butter. Cover. Stand for | ||
|
|
|
|
| 3 minutes |
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