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VEGETABLES
Guide for Cooking Fresh Vegetables
Nutrition researchindicates that manymicrowaved vegetables and fruitslose less watersoluble vitamin Cthan
when cooked conventionally. This is due to shorter cooking time and to the fact that less cooking water is
needed when microwaving fruits and vegetables. Best of all, vegetables keep their fresh color, texture and
flavor. Vegetables should be microwaved covered with vented plastic wrap or a casserole lid. Vegetables
cooked in their skins, such as potatoes, are already so tightly covered that they should be pricked with a fork
before cookingin order torelease excess steam.To assureeven cooking, vegetablesshould be cutin uniform
pieces and stirred during the cooking time.Always add salt to water before adding vegetables. Reduce time
a minute or twofor crisp-tender texture. Increase time for verysoft texture. Remember to allow standing time
of two to five minutes after cooking because, as most foods do, vegetables will continue to cook after they
are removed from the microwave oven.
COOKING GUIDE
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CONTINUED
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CASSEROLES
Casseroles may require occasional stirring to distribute heat. They cook more evenly when made with
ingredients of similar size and shape. Because of their shorter cooking time, casseroles cooked in the
microwave ovengenerally need lessliquid. Casseroles withcream and cheese sauces,or meats whichneed
slower cooking to tenderize, cook best on power level 40.
When cookinga favorite casserole, maketwo and freeze thesecond for futureuse. Line a casseroleor baking
dish with plastic wrap. Transfer the cooked food to the lined container and freeze. As soon as the food is
frozen inthe shape ofthe dish, remove itand wrap withfreezer paper. Laterit can be unwrappedand returned
to the container for defrosting and heating.
Dry Casserole Mixtures
Many prepared box type casseroles are available on the grocery shelves. Many have freeze dried foods or
evaporated foods included. Cooking periods are so short there may not be time for the foods to absorb the
moisture sufficiently and reconstitute the foods. To prepare this type, boil the amount of water recommended
on thepackage.Add thenoodles (when included),cover andcook for approximately10 minutes.Allow noodles
to standcovered foran additional 10minutes, rinse withwarm waterand drain.Then follow packagedirections
for preparing the mix. Reheat four to six minutes before serving.
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Food Water Cook on Standing Special Notes
Amount Power 100 Time
Asparagus
Spears (1 lb.) 1/4 cup 5 - 6 min. 2 min. Medium Casserole. Rearrange
Cuts (1 lb.) 1/2 cup 5 - 6 min. 2 min. once.
Fresh green beans (1/2 lb.) 1/4 cup 4 - 5 min. 2 min. Stir twice.
Frozen green beans (1/2 lb.) 2 Tbsp. 5 1/2 - 6 1/2 min. 2 min. Stir twice.
Green Peas (2 cups) 1/4 cup 4 - 5 min. 2 min. Small casserole. Stir twice.
Broccoli (2 cups) 1/4 cup 4 - 5 min. 2 min. Medium casserole.
Rearrange once during cooking.
Brussels Sprouts (1 lb.) 1/4 cup 6 - 7 1/2 min. 2 - 3 min. Medium casserole. Stir once.
Cabbage (1 lb.) 1/4 cup 5 - 6 min. 2 - 5 min. Rearrange once during cooking.
Cauliflower pieces (1 head) 1/4 cup 6 - 7 min. 2 - 5 min. Cover with microwaveable cover.
Stir once.
Mushroom slices (1/2 lb.) 2 Tbsp. 3 - 4 min. 2 - 3 min. Small casserole. Stir once.