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COOKING GUIDE
VEGETABLES
Vegetables are favorite foods when cooked in the
microwave. Because they cook for a shorter time and
require less water than conventional cooking, vegetables
cooked by microwave energy retain more vitamins than
when cooked by other methods.
To cook better in the microwave, vegetables should be
cut into evenly sized pieces. Baked potatoes, squash, or
vegetables with skins can be pierced with a fork and
arranged in a circle for the best cooking results. Uneven
vegetables such as asparagus or broccoli, can be
arranged in the dish alternating thick and thin ends.
Stirring, rearranging, turning over and rotating are
effective techniques to maximize the way microwave
energy cooks vegetables.
Use care in removing lid to prevent steam burn.
Standing time is an important element in successful
cooking because additional cooking will take place then.
Make a decision about desired doneness after the
standing time then add more time, if needed.
LIGHT BAKED POTATOES
4 baking potatoes, about 8 oz. each salt and pepper
2 cups low fat cottage cheese
1/2 cup sliced green onions
2 tablespoons chopped fresh parsley
Paprika
1. Scrub potatoes and pierce several times with a fork.
Arrange in a circle on a microwave rack.
2. Cook, uncovered, on P-HI for 8 minutes. Turn each
potato over. Continue cooking on P-HI for 6 to 8
minutes, or until potatoes are soft if squeezed lightly.
Let stand for 5 minutes. Cut slit on top of potato and
press ends to make opening for stuffing. Salt and
pepper to taste.
3. Meanwhile in a small bowl, combine cottage cheese,
green onions and parsley. Divide mixture evenly
among potatoes. Arrange stuffed potatoes in a circle
on a serving platter. Sprinkle with paprika
4 servings
SPINACH AND ARTICHOKE DIP
2 tablespoons chopped onion
1 medium red bell pepper, chopped (about 1 cup)
1 clove garlic, minced
1
package (10 oz.) frozen chopped spinach, defrosted
1 can (14 oz.) artichoke hearts, drained and chopped
1 package (8 oz.) cream cheese, softened
1 tablespoon lemon juice
1 teaspoon seasoned salt
1/4 teaspoon hot pepper sauce
1. In a 2-quart casserole, combine onion, bell pepper,
and garlic.
2. Cook, uncovered, on P-HI for 3 minutes or until red
pepper is crisp-tender; drain spinach and squeeze
dry.
Add spinach, artichokes hearts, cream cheese,
lemon juice, salt and hot pepper sauce to red pepper
mixture; stir to mix well. Serve warm.
3 cups