A-3
Frozen Vegetable Chart
1. Place vegetables in a microwave safe bowl and cover with plastic wrap or a lid.
2. Halfway through cooking, stir the vegetables to ensure even cooking.
3. Allow to stand for 2 minutes before serving.
Vegetable Weight Microwave Time (100%) Special Procedures
Beans (green, cut)
500g 8 – 9 minutes
Broccoli
500g 8 – 9 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Carrots (whole)
500g 8 – 9 minutes
Cauliflower
500g 8 – 10 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Corn on the Cob
4 pieces 6 – 7 minutes
Peas (green)
500g 8 – 10 minutes
Spinach
250g 4 – 5 minutes
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500g 8 – 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 Cooking Time
Pasta
1 Cup 2 cups Hot Water 13 minutes
2 Cups 4 cups Hot Water 17 minutes
4 Cups 6 cups Hot Water 23 minutes
White Rice
1 Cup 2 cups Hot Water 17 minutes
2 Cups 4 cups Hot Water 20 minutes
4 Cups 6 cups Hot Water 28 minutes
Quick Oats
1 Cup 1½ cups Milk 4 minutes
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 Cooking Medium High (80%)
1 1 tsp 1 tbsp 1½ minutes
2 2 tsp 1 tbsp 2 minutes
3 1 tbsp 2 tbsp 3 minutes
4 1 tbsp ¼ cup 4 minutes
MANUAL CHART GUIDES
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