MICROWAVE: 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 | COOKING PROCEDURE | |
AT MEDIUM HIGH (70%) | ||||
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Asparagus | 500 g | Place in a shallow microwave safe dish. | ||
(halved) |
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| Cover. Stand for 3 minutes. | |
Beans | 500 g | 6 minutes | Place in a shallow casserole dish with 1 | |
(top and tailed) |
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| tablespoon of water. Cover. Stand for 3 | |
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| minutes. | |
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Broccoli | 500 g | Place in a shallow casserole dish. Cover. | ||
(uniform florets) |
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| Stand for 3 minutes. | |
Brussels | 500 g | Place in a shallow casserole dish. Cover. | ||
sprouts |
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| Stand for 3 minutes. | |
Cabbage | 500 g | 51/2 minutes | Place in a shallow casserole dish with 2 | |
(shredded) |
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| tablespoons of water. Cover. Stand for 3 | |
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| minutes. | |
Carrots | 500 g | 6 minutes | Place in a shallow microwave safe dish. | |
(sliced) |
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| Cover. Stand for 3 minutes (cook for | |
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| longer for less crunch). | |
Cauliflower | 500 g | Place in a shallow casserole dish with 1 | ||
(uniform florets) |
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| tablespoon of water. Cover. Stand for 3 | |
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| minutes. | |
Corn on the | 2 pieces | 7 minutes | Rinse corn under cold water. Place corn in | |
Cob |
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| husk and place directly on the turntable. | |
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| Turnoverduringcooking.Standfor3minutes. | |
| 4 pieces | 15 minutes | Rinse corn under cold water. Place corn in | |
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| husk and place directly on the turntable. | |
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| Turnoverduringcooking.Standfor5minutes. | |
Mushrooms | 500 g | Place in a shallow casserole dish with 2 | ||
(quartered) |
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| tablespoons of butter. Cover. Stand for 3 | |
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| minutes. | |
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VEGETABLE | AMOUNT | MICROWAVE TIME | COOKING PROCEDURE | |
AT MEDIUM HIGH (70%) | ||||
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Peas (green; | 500 g | Place in a shallow casserole dish with | ||
top and tailed) |
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| 1 tablespoon of water and 1 teaspoon | |
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| of sugar. Cover. Stand for 3 minutes. | |
Potatoes - | 4 medium | 9 minutes | Pierce with a fork. Turn over during | |
Jacket |
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| cooking. Stand for 3 minutes. | |
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Potatoes - | 4 small | 7 minutes | Peel and quarter potatoes. Cook in a | |
Baked |
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| dish with 1/3 cup water. Cook covered. | |
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| Stand for 3 minutes. | |
Pumpkin | 500 g | 6 minutes | Place in a shallow casserole dish. | |
(2cm cubes) |
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| Cover. Stand for 3 minutes. | |
Spinach | 500 g | Place in a shallow casserole dish with | ||
(shredded) |
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| 2 tablespoons of water. Cover. Stand | |
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| for 3 minutes. | |
Snow Peas | 500 g | Place in a shallow casserole dish with 1 | ||
(top and tailed) |
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| tablespoon of water. Cover. Stand for 3 | |
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| minutes(cookforlongerforlesscrunch). | |
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Squash | 500 g | Pierce with a fork. Place in a shallow | ||
(whole) |
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| casserole dish. Cover. Stand for 3 minutes. | |
Sweet Potato | 500 g | 8 minutes | Place in a shallow casserole dish. | |
(2cm cubes) |
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| Cover. Stand for 5 minutes. | |
Zucchini | 500 g | 5 minutes | Place in a shallow casserole dish with | |
(sliced or |
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| 1tablespoonofwaterand1tablespoon | |
quartered) |
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| of butter. Cover. Stand for 3 minutes. |
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