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 100%
COOKING PROCEDURE
Asparagus (halved) 500g 3½-4½ minutes Place in a shallow microwave safe dish. Cover.
Stand for 3 minutes
Beans
(top and tailed)
500g 5-6 minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes
Broccoli
(uniform florets)
500g 6-6½ minutes Place in a shallow casserole dish. Cover. Stand for
3 minutes
Brussels Sprouts 500g 4½-5 minutes Place in a shallow casserole dish. Cover. Stand for
3 minutes
Cabbage
(shredded)
500g 4½-5 minutes Place in a shallow casserole dish with 2
tablespoons of water. Cover. Stand for 3 minutes
Carrots
(sliced)
500g 5-6 minutes Place in a shallow microwave safe dish. Cover.
Stand for 3 minutes (cook for longer for less crunch)
Cauliflower
(uniform florets)
500g 6½-7 minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes
Corn on the Cob 2 pieces 6–7 minutes Rinse corn under cold water. Place corn in husk
and place directly on the turntable. Turn over during
cooking. Stand for 3 minutes.
Mushrooms
(quartered)
500g 4½-5 minutes Place in a shallow casserole dish with 2
tablespoons of butter. Cover. Stand for 3 minutes
Peas (green; top
and tailed)
500g 3½-4½ 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 small 5-5½ minutes Pierce with a fork. Turn over during cooking. Stand
for 3 minutes
Potatoes – Baked 4 small 5-5½ minutes Peel and quarter potatoes. Cook in a dish with ⅓
cup water. Cook covered. Stand for 3 minutes.
Pumpkin
(2cm cubes)
500g 4½-5 minutes Place in a shallow casserole dish. Cover. Stand for
3 minutes
Spinach (shredded) 500g 6½-7 minutes Place in a shallow casserole dish with 2
tablespoons of water. Cover. Stand for 3 minutes
Snow Peas
(top and tailed)
500g 3½-4minutes Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes (cook for
longer for less crunch)
Squash (whole) 500g 4½-5 minutes Pierce with a fork. Place in a shallow casserole
dish. Cover. Stand for 3 minutes
500g 5½-6 minutes Sweet Potato (2cm
cubes)
1kg 11½-12 minutes
Place in a shallow casserole dish. Cover. Stand for
3-5 minutes
Zucchini (sliced or
quartered)
500g 4½-5 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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