FRESH VEGETABLE CHART
MANUAL CHART GUIDES
1. Cover required dishes with plastic wrap or a lid.
2. Halfway through cooking, stir the vegetables to ensure even cooking.
3. Drain any remaining water after standing before serving.
Vegetable Amount
Cooking Procedure
Asparagus (halved) 500g 5-7 minutes
Place in a microwave safe dish. Cover. Stand for 3
500g 5-7 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 3 minutes
500g 5-7 minutes
Place in a microwave safe dish. Cover. Stand for 3
Brussels Sprouts 500g 4-6 minutes
Place in a microwave safe dish. Cover. Stand for 3
500g 5-7 minutes
Place in a microwave safe dish with 2 tablespoons
of water. Cover. Stand for 3 minutes
500g 6-8 minutes
Place in a microwave safe dish. Cover. Stand for 3
Cauliflower
(uniform florets)
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 3 minutes
2 pieces (cut
into quarters)
Place in a shallow microwave safe dish. Cover.
Stand for 3 minutes.
Place in a microwave safe dish with 2 tablespoons
of butter. Cover. Stand for 3 minutes
Potatoes – Jacket 4 Medium 12-14 minutes
Pierce with a fork and place on base. Turn over
halfway during cooking. Stand for 3 minutes
Potatoes – Boiled 4 small 6-8 minutes
Peel and quarter potatoes. Cook in a microwave
safe dish with ⅓ cup water. Cover. Stand for 3
Place in a microwave safe dish. Cover. Stand for 3
minutes
Spinach (shredded) 500g 5-7 minutes
Place in a microwave safe dish with 2 tablespoons
of water. Cover. Stand for 3 minutes
(top and tailed)
500g 5-6 minutes
Place in a microwave safe dish with 1 tablespoon of
water. Cover. Stand for 3 minutes.
Squash (quartered) 500g 4-6 minutes
Pierce with a fork. Place in a microwave safe dish.
Cover. Stand for 3 minutes
Place in a microwave safe dish. Cover. Stand for 5
Zucchini (sliced or
quartered)
Place in a shallow casserole dish with 1 tablespoon
of water. Cover. Stand for 3 minutes
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