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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 movement
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.
Food suitable for microwave cooking:
Many kinds of food are suitable for microwave cooking, including fresh or frozen
vegetables, 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 normally 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 frozen vegetables
Use a suitable glass pyrex bowl with lid. Cook covered for the minimum time - see
table. Continue cooking to get the result you prefer.
Stir twice during cooking and once after cooking. Add salt, herbs or butter after
cooking. Cover during standing time.
Food Portion Power Time
(min.)
Standing
Time(min.)
Instructions
Spinach
150g 600W 5½-6½ 2-3
Add 15 ml (1
tablespoon) cold water.
Broccoli
300g 600W 10-11 2-3
Add 15 ml (1 tbsp.) cold
water.
Peas
300g 600W 8-9 2-3
Add 15 ml (1 tbsp.) cold
water.
Green Beans
300g 600W 10-11 2-3
Add 15 ml (1 tbsp) cold
water.
Mixed
Vegetables
(carrots/peas/
corn)
300g 600W 9-10 2-3
Add 15 ml (1 tbsp.) cold
water.
Mixed
Vegetables
(Chinese style)
300g 600W 8½-9½ 2-3
Add 15 ml (1 tbsp) cold
water.
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