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COOKING PROCEDUREAMOUNT
VEGETABLE
MICROWAVE TIME
AT 100%
FRESH VEGETABLE CHART
*Stand vegetables for 1-2 minutes before serving.
*
*
*
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Artichokes
Asparagus
Beans
Broccoli
Brussels sprouts
Cabbage
Carrots
Caulifl ower
Chokos
Corn (on cob)
Eggplant
Mushrooms
Peas - Green
- Snow
Potatoes (jacket)
(steamed)
Pumpkin
Spinach
Squash
Sweet Potato
Tomatoes
Zucchini
2 medium
250 g
250 g
500 g
500 g
250 g
250 g
500 g
500 g (2)
2
4
500 g
500 g
500 g
250 g
2 medium
4 small
2 medium
4 small
500 g
250 g
250 g
500 g
500 g
250 g
3
1
/2-5 minutes
2-3 minutes
3-4 minutes
6-7 minutes
3-4 minutes
3-5 minutes
3-4 minutes
4-5 minutes
6-7 minutes
7-9 minutes
14-15 minutes
4-5 minutes
5-7 minutes
2-4 minutes
2
1
/2-3
1
/2 minutes
4-6 minutes
5-7 minutes
5-7 minutes
3-5 minutes
4-5 minutes
5-7 minutes
4-5 minutes
3
1
/2-5 minutes
Trim. Rinse well. Place onto a dinner plate. Cover with plastic wrap.
Wash and place in a freezer bag.
Cut into 4 cm pieces. Cook in 1-litre casserole dish with 1 tablespoon water. Cover.
Cut into uniform fl orets. Arrange with fl ower towards centre in a pie plate. Cover with plastic wrap.
Arrange in a pie plate. Arrange with stalk towards outside. Cover with plastic wrap.
Shred and cook in a 1.5-litre casserole dish with 2 tablespoons water. Cover.
Cut carrots into circular pieces and place into a 1-litre casserole dish with 1 tablespoon of water. Cover.
Cut into uniform fl orets. Arrange with fl ower towards centre in a pie plate with 1 tablespoon water.
Cover with plastic wrap.
Peel, cut into quarters. Place in a pie plate with 1 tablespoon of water. Cover with plastic wrap.
Arrange in a pie plate with
1
/4 cup water. Cover with plastic wrap.
Arrange in a pie plate with
1
/3 cup water. Cover with plastic wrap.
Cut into 2 cm cubes. Place in a 1-litre casserole dish with 2 tablespoons water. Cover.
Sliced or whole. Place in a 1-litre casserole dish with 2 teaspoons butter. Cover.
Cook in a 1-litre casserole dish with 1 teaspoon sugar and 1 tablespoon water. Cover.
Remove string from pod. Cook in a 1-litre casserole dish with 1 tablespoon water.
Pierce skin with a fork. Place on turntable. Turn over halfway through cooking. Stand wrapped in foil for
2-3 minutes.
Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with
1
/2 cup water.
Peel and cut into serving-size pieces. Place in a 1-litre casserole dish. Cover.
Wash and shred. Cook, covered, in a 1.5-litre casserole dish with 2 tablespoons water.
Wash and place in a 1 litre casserole dish with 1 tablespoon of butter or water. Cover. Pierce whole
squash with a fork.
Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with
1
/2 cup water.
Cut into quarters. Place in a 1-litre casserole dish. Season and cover.
Cut into uniform-size pieces. Place in a 1-litre casserole dish with 1 tablespoon water and 1 tablespoon
butter. Cover.
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