![](/images/new-backgrounds/1091387/9138733x1.webp)
FRESH VEGETABLE CHART
| VEGETABLE | AMOUNT | COOKING PROCEDURE | MICROWAVE TIME |
| AT 100% | |||
|
|
|
| |
| Artichokes | 2 medium | Trim. Rinse well. Place onto a dinner plate. Cover with plastic wrap. | |
|
|
|
|
|
* | Asparagus | 250 g | Wash and place in a freezer bag. | |
|
|
|
|
|
| Beans | 250 g | Cut into 4cm pieces. Cook in | |
|
|
|
|
|
* | Broccoli | 500 g | Cut into uniform florets. Arrange with flower towards centre in a pie plate. Cover with plastic wrap. | |
|
|
|
|
|
| Brussels sprouts | 500 g | Arrange in a pie plate. Arrange with stalk towards outside. Cover with plastic wrap. | |
|
|
|
|
|
* | Cabbage | 250 g | Shred and cook in a | |
|
|
|
|
|
* | Carrots | 250 g | Cut carrots into circular pieces and place into a | |
|
|
|
|
|
* | Cauliflower | 500 g | Cut into uniform florets. Arrange with flower towards centre in a pie plate with 1 tablespoon water. Cover with | |
|
|
| plastic wrap. |
|
|
|
|
|
|
| Chokos | 500 g (2) | Peel, cut into quarters. Place in a pie plate with 1 tablespoon of water. Cover with plastic wrap. | |
|
|
|
|
|
* | Corn (on cob) | 2 | Arrange in a pie plate with ¼ cup water. Cover with plastic wrap. | |
|
| 4 | Arrange in a pie plate with cup water. Cover with plastic wrap. | |
|
|
| ||
|
|
|
|
|
| Eggplant | 500 g | Cut into 2cm cubes. Place in a | |
|
|
|
|
|
* | Mushrooms | 500 g | Sliced or whole. Place in a | |
|
|
|
|
|
| Peas - Green | 500 g | Cook in a | |
| - Snow | 250 g | Remove string from pod. Cook in a | |
|
| |||
|
|
|
|
|
* | Potatoes (jacket) | 2 medium | Pierce skin with a fork. Place on turntable. Turn over halfway through cooking. Stand wrapped in foil for | |
|
| 4 small |
| |
| (steamed) | 2 medium | Peel and cube potatoes. Cook, covered, in a | |
|
| |||
|
| 4 small |
|
|
|
|
|
|
|
* | Pumpkin | 500 g | Peel and cut into | |
|
|
|
|
|
| Spinach | 250 g | Wash and shred. Cook, covered, in a | |
|
|
|
|
|
* | Squash | 250 g | Wash and place in a 1 litre casserole dish with 1 tablespoon of butter or water. Cover. Pierce whole squash | |
|
|
| with a fork. |
|
|
|
|
|
|
| Sweet Potato | 500 g | Peel and cube potatoes. Cook, covered, in a | |
|
|
|
|
|
| Tomatoes | 500 g | Cut into quarters. Place in a | |
|
|
|
|
|
* | Zucchini | 250 g | Cut into | |
|
|
| Cover. |
|
|
|
|
|
|
* Stand vegetables for
7