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FROZEN VEGETABLE CHART
1. Place vegetables in a medium/large microwave safe bowl and cover with plastic wrap.
2. Allow to stand for 2 minutes before draining any water and serving.
VEGETABLE AMOUNT
MICROWAVE TIME
AT MEDIUM HIGH (70%)
SPECIAL PROCEDURES
Beans (green, cut)
500 g
9½ minutes
Broccoli
500 g
9½ minutes
Break apart as soon as
possible. Arrange with fl ower
towards the centre.
Carrots (whole)
500 g
9 minutes
Stir halfway through.
Carrots (sliced)
500 g
9½ minutes
Stir halfway through.
Caulifl ower
500 g
9½ minutes
Break apart as soon as
possible. Arrange with fl ower
towards the centre.
Corn on the Cob
4 pieces
9 minutes
Peas (green)
500 g
9 minutes
Spinach
250 g
5 minutes
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500 g
9 minutes
Break apart as soon as
possible.
RICE AND PASTA COOKING CHART
1. Wash and strain rice before measuring amounts.
2. Place rice/pasta in a medium/large microwave safe bowl with water. Cook uncovered,
stirring halfway through cooking. Allow to stand for 2 minutes before straining any
remaining water and serving.
FOOD
OTHER INGREDIENTS
MICROWAVE TIME AT MEDIUM HIGH (70%)
Pasta 1 Cup 2 cups Hot Water 12 minutes
2 Cups 4 cups Hot Water 14 minutes
4 Cups 6 cups Hot Water 18 minutes
White Rice
1 Cup 2 cups Hot Water 14 minutes
2 Cups 4 cups Hot Water 20 minutes
4 Cups 6 cups Hot Water 28 minutes
Brown Rice
1 Cup 2½ cups Hot Water 28 minutes
Quick Oats
1 Cup 2¼ cups Milk 6 minutes
GUIDE TO COOKING EGGS
SCRAMBLED EGG GUIDE
Place butter, eggs and milk in a small/medium microwave safe bowl. Beat with a fork until
well combined and yolks of eggs are completely stirred in. Cook uncovered, stirring halfway
through cooking.
Egg(s) Butter Milk MICROWAVE TIME AT
MEDIUM HIGH (70%)
1 1 tsp 1 tbsp 1 minute
2 2 tsp 1 tbsp 1 minute 30 seconds
3 1 tbsp 2 tbsp 2 minute 30 seconds
4 1 tbsp ¼ cup 3 minutes
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