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Cooking Guide
MICROWAVES
Microwave energy actually penetrates food, attracted and absorbed by its water, fat
and sugar content.
The microwaves cause the molecules in the food to move rapidly. The rapid move-
ment of these molecules creates friction and the resulting heat cooks the food.
COOKING
Cookware for microwave cooking:
Cookware must allow microwave energy to pass through it for maximum efficiency.
Microwaves are reflected by metal, such as stainless steel, aluminium and copper, but
they can penetrate through ceramic, glass, porcelain and plastic as well as paper and
wood. So food must never be cooked in metal containers.
Foods suitable for microwave cooking:
Many kinds of food are suitable for microwave cooking, including fresh or frozen veg-
etables, fruit, pasta, rice, grains, beans, fish, and meat. Sauces, custard, soups,
steamed puddings, preserves, and chutneys can also be cooked in a microwave oven.
Generally speaking, microwave cooking is ideal for any food that would normal-ly be
prepared on a hob. Melting butter or chocolate, for example (see the chapter with tips,
techniques and hints).
Covering during cooking
To cover the food during cooking is very important, as the evaporated water rises as
steam and contributes to cooking process. Food can be covered in different ways: e.g.
with a ceramic plate, plastic cover or microwave suitable cling film.
Standing times
After cooking is over food the standing time is important to allow the temperature to
even out within the food.
Cooking Guide for fresh vegetables
Use a suitable glass pyrex bowl with lid. Add 30-45 ml cold water (2-3 tbsp.) for every
250 g unless another water quantity is recommended - see table. Cook covered for the
minimum time - see table. Continue cooking to get the result you prefer. Stir once
during and once after cooking. Add salt, herbs or butter after cooking. Cover during a
standing time of 3 minutes.
Hint: Cut the fresh vegetables into even sized pieces. The smaller they are
cut, the quicker they will cook.
All fresh vegetables should be cooked using full microwave power (900 W).
Food Portion. Time
(min.)
Standing
Time
(min.)
Instructions
Broccoli
250g
500g
3½-4
6-7
3
Prepare even sized florets. Arrange
the stems to the centre.
Brussels
Sprouts
250g 5-5½ 3
Add 60-75 ml (5-6 tbsp.) water.
Carrots
250g 3½-4 3
Cut carrots into even sized slices.
Cauliflower
250g
500g
4-4½
6½-7½
3
Prepare even sized florets. Cut big
florets into halves. Arrange stems to
the centre.
Courgettes
250g 3-3½ 3
Cut courgettes into slices. Add 30
ml (2 tbsp.) water or a knob of
butter.
Cook until just tender.
Egg Plants
250g 2½-3 3
Cut egg plants into small slices and
sprinkle with 1 tablespoon lemon
juice.
Leeks
250g 3-3½ 3
Cut leeks into thick slices.
Mushrooms
125g
250g
1-1½
2-2½
3
Prepare small whole or sliced
mushrooms. Do not add any water.
Sprinkle with lemon juice. Spice
with salt and pepper. Drain before
serving.
Cebolas
250g 4-4½ 3
Cut onions into slices or halves.
Add only 15 ml (1 tbsp.) water.
Pepper
250g 3½-4 3
Cut pepper into small slices.
Potatoes
250g
500g
3-4
6-7
3
Weigh the peeled potatoes and cut
them into similar sized halves or
quarters.
Turnip Cabbage
250g 4½-5 3
Cut turnip cabbage into small
cubes.
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