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VEGETABLES
Guide for Cooking Fresh Vegetables
Nutrition research indicates that many microwaved vegetables and fruits lose less water soluble vitamin C
than 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
Food Water Cook on Standing Special Notes
Amount Power 100 Time
Asparagus
Spears (1lb) 1/4 cup 5 - 6 min. 2 min. Medium Casserole. Re-
Cuts (1lb)1/2 cup 5 - 6 min. 2 min. arrange once.
Beans
Fresh green (1/2 lb) 1/4 cup 4 - 5 min. 2 min. Stir twice.
Frozen green (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 cup6 - 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.
SOUPS
Guide for Cooking Soups
Satisfy appetites with savory soups prepared in your microwave oven. Adapt your favorites by using similar
cooking times and techniques.
Food Power Cooking Time Standing Special Notes
Level Time
Canned Condensed
Cream style, Bean, Pea
or Mushroom (10 1/2 -
11 1/2 oz)
With Water 100 4 1/2 - 5 1/2 min. 2 - 3 min. Stir halfway through
With Milk 80 5 1/2 - 6 1/2 min. 2 - 3 min. cooking time. Cover.
Dry Soup Mix 100 5 1/2 - 7 min. 2 - 3 min. Add water.
then Cover with lid.
1 envelope (10 1/2 oz) 50 3 - 4 min. Stir twice.
Broth (10 1/2 oz) 100 4 - 5 min. 2 - 3 min. Stir twice. Cover
COOKING GUIDE (CONTINUED)
23
potatoes, are already so tightly covered that they should be pricked with a fork
uniform pieces and stirred
during the cooking time. Always add salt to water before adding vegetables.
standing time of two to
five minutes after cooking because, as most foods do, vegetables will continue to cook
before cooking in order to
release excess steam. To assure even cooking, vegetables should be cut in
Reduce time a minute or
two for crisp-tender texture. Increase time for very soft texture. Remember to allow
after they are removed
from the microwave oven.
flavor. Vegetables should be covered with microwaveable cover. Vegetables
cooked in their skins, such as