Frozen Vegetable Chart
1. Place vegetables in a medium/large microwave safe glass bowl and cover with plastic wrap.
2. Halfway through cooking, stir the vegetables to ensure even cooking.
3. Allow to stand for 2 minutes before draining any water and serving.
VEGETABLE WEIGHT MICROWAVE TIME (100%) SPECIAL PROCEDURES
Beans (green, cut) 500g 7-8 minutes
Broccoli 500g 7½-8½ minutes Break apart as soon as
possible. Arrange with
flower towards the centre.
Carrots (whole) 500g 8-9 minutes Stir halfway through.
Carrots (sliced) 500g 8-9 minutes Stir halfway through.
Cauliflower 500g 8½-9 minutes Break apart as soon as
possible. Arrange with
flower towards the centre.
Corn on the Cob 4 pieces 7-8 minutes
Peas (green) 500g 7-7½ minutes
Spinach 250g 5-5½ minutes Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500g 7-7½ 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 glass bowl with water. Cook uncovered,
stirring halfway through cooking. Allow to stand for 2 minutes before straining any remaining
water and serving.
FOOD TYPE AND AMOUNT OTHER INGREDIENTS COOKING TIME
Pasta 1 Cup 2 cups Hot Water 13-14 minutes on HIGH 100%
2 Cups 4 cups Hot Water 20-21 minutes on HIGH 100%
4 Cups 6 cups Hot Water 24-26 minutes on HIGH 100%
White Rice 1 Cup 2 cups Hot Water 16 minutes on HIGH 100%
2 Cups 4 cups Hot Water 22 minutes on HIGH 100%
4 Cups 6 cups Hot Water 28 minutes on HIGH 100%
Quick Oats 1 Cup 2 ¼ cups Milk 5 minutes on HIGH 100%
Scrambled Egg Guide
Place butter, eggs and milk in a small/medium microwave safe glass 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 (70%)
1 1 tsp 1 tbsp 1½-2 minutes
2 2 tsp 1 tbsp 2-2½ minutes
3 1 tbsp 2 tbsp 3-3½ minutes
4 1 tbsp ¼ cup 4-4½ minutes
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