Grain
Oatmeal
1 pack
2 packs
Follow package directions for recommended amount
of water; stir well before/after cooking.
Brown, white rice
1 cup
2 cups
In large glass bowl, add 1 cup rice, then 2 cups cold water;
cover with
plastic wrap, and cut 1-in. vent in plastic; when
done, stir, let stand, then salt or add herbs and butter.
Bulgur
½ cup, 1 cup
Follow package directions for recommended amount of
water; stir well, cook, then fluff with fork.
Quinoa
1 cup, 2 cups
Whole-wheat
macaroni, couscous
Follow package directions for recommended amount of
water; carefully remove from microwave; drain hot water.
Seafood
W
hite fish fillet
1 ea
2 ea
Put fillets (cod, pollack, etc.) on "even" plate; put
plate on high rack; let sit 1-2 min.
Salmon fillet
Tilapia fillet
Tuna steak
2 ea
4 ea
(1 ea = 5-6 oz)
Put fillets on "even" plate; brush with oil/seasonings; put
plate on high rack.
Dehydrated Food
Apple
1 ea
Wash and cut in 1/8 – 1/2 in. slices; sprinkle with sugar-
cinnamon mixture
; put slices on low rack.
Pineapple
1/2 ea
Peel, cut in 1/8 – 1/2 in. slices; put slices on
low rack.
Banana
2 ea
Orange
1 ea
Wash and cut horizontally in 1/8 – 1/2 in.
slices; put
slices on low rack.
Lime
2 ea
Potato
1 ea
Wash, cut in 1/8 – 1/2 in. slices; season with salt; put slices
on low rack.
Sweet Potato
1 ea
Wash, cut in 1/8 – 1/2 in. slices; sprinkle with sugar; put
slices on low rack.
1 cup, 2 cups
Frozen Vegetables
Broccoli florets
Carrots, Green
beans, Peas, Mixed
vegetables
Put vegetables in microwave-safe bowl; add 1 tbsp water/
serving; cover while cooking; stir after.
Canned Vegetables
Carrots, Green
beans, Peas,
Spinach, Beans
Put vegetables in microwave-safe bowl; cover while
cooking; stir after.
Food Amount Instructions
1 – 4 servings
(4 – 5 oz each)
1 – 4 servings
(4 – 5 oz each)
42 English
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