23
MICROWAVE: FRESH VEGETABLE CHART
1. Cover required dishes with plastic wrap or a lid.
2. Drain any remaining water after standing before serving.
VEGETABLE AMOUNT MICROWAVE TIME
AT MEDIUM HIGH
(70%)
COOKING PROCEDURE
Asparagus
(halved)
500 g 5-5½ minutes Place in a shallow microwave safe dish.
Cover. Stand for 3 minutes.
Beans
(top and tailed)
500 g 6 minutes Place in a shallow casserole dish with
1 tablespoon of water. Cover. Stand
for 3 minutes.
Broccoli
(uniform fl orets)
500 g 5-6 minutes Place in a shallow casserole dish.
Cover. Stand for 3 minutes.
Brussels sprouts 500 g 5½-6 minutes Place in a shallow casserole dish.
Cover. Stand for 3 minutes.
Cabbage
(shredded)
500 g 5½ minutes Place in a shallow casserole dish with
2 tablespoons of water. Cover. Stand
for 3minutes.
Carrots
(sliced)
500 g 6 minutes Place in a shallow microwave safe
dish. Cover. Stand for 3 minutes
(cook forlonger for less crunch).
Caulifl ower
(uniform fl orets)
500 g
6-
7
minutes
Place in a shallow casserole dish with
1 tablespoon of water. Cover. Stand
for 3 minutes.
Corn on the Cob 2 pieces 7 minutes Rinse corn under cold water. Place
corn in husk and place directly on the
turntable. Turn over during cooking.
Stand for 3 minutes.
4 pieces 15 minutes Rinse corn under cold water. Place
corn in husk and place directly on the
turntable. Turn over during cooking.
Stand for 5 minutes.
Mushrooms
(quartered)
500 g 5-5½ minutes Place in a shallow casserole dish with
2 tablespoons of butter. Cover. Stand
for 3 minutes.
VEGETABLE AMOUNT MICROWAVE TIME
AT MEDIUM HIGH
(70%)
COOKING PROCEDURE
Peas (green;
top and tailed)
500 g 4-4½ minutes Place in a shallow casserole dish with 1
tablespoon of water and 1 teaspoon of
sugar. Cover. Stand for 3 minutes.
Potatoes -
Jacket
4 medium 9 minutes Pierce with a fork. Turn over during
cooking. Stand for 3 minutes.
Potatoes -
Baked
4 small 7 minutes Peel and quarter potatoes. Cook in a
dish with cup water. Cook covered.
Stand for 3 minutes.
Pumpkin
(2cm cubes)
500 g 6 minutes Place in a shallow casserole dish.
Cover. Stand for 3 minutes.
Spinach
(shredded)
500 g 5-5½ minutes Place in a shallow casserole dish with
2 tablespoons of water. Cover. Stand
for 3 minutes.
Snow Peas
(top and tailed)
500 g 3½-4 minutes Place in a shallow casserole dish with
1 tablespoon of water. Cover. Stand
for 3 minutes (cook for longer for less
crunch).
Squash
(whole)
500 g 5-5½ minutes Pierce with a fork. Place in a shallow
casserole dish. Cover. Stand for 3
minutes.
Sweet Potato
(2cm cubes)
500 g 8 minutes Place in a shallow casserole dish.
Cover. Stand for 5 minutes.
Zucchini
(sliced or
quartered)
500 g 5 minutes Place in a shallow casserole dish with 1
tablespoon of water and 1 tablespoon of
butter. Cover. Stand for 3 minutes.
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