21
FROZEN VEGETABLE CHART
1. Place vegetables in a medium/large microwave safe 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 AMOUNT MICROWAVE TIME
1200W
PROCEDURE
Beans
(
green, cut
)
500g 8-10 minutes
Broccoli 500g 8-10 minutes Break apart as soon
as possible. Arrange
with flower towards the
centre.
Carrots
(
sliced
)
500g 9-11 minutes Stir halfway through.
Cauliflower 500g 8-10 minutes Break apart as soon
as possible. Arrange
with flower towards the
centre.
Corn on the Cob 4 pieces 7-9 minutes
Peas
(
green
)
500g 7-9 minutes
Spinach 250g 6-8 minutes Break apart as soon as
possible.
Mixed Vegetables
(
i.e. carrots, beans
and corn kernels
)
500g 13-14 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
MICROWAVE TIME
1200W
Pasta 1 cup 2 cups hot water 12-13 minutes
2 cups 4 cups hot water 16-17 minutes
4 cups 6 cups hot water 20-21 minutes
White Rice 1 cup 2 cups hot water 14-15 minutes
2 cups 4 cups hot water 19-20 minutes
4 cups 6 cups hot water 24-25 minutes
Brown Rice 1 cup 2 cups hot water 23-24 minutes
2 cups 4 cups hot water 34-35 minutes
4 cups 6 cups hot water 44-45 minutes
Quick Oats 1 cup 2 ¼ cups milk 5 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 MICROWAVE TIME 700W
1 1 tsp 1 tbsp 1 minute
2 2 tsp 1 tbsp 1 minute 30 seconds
3 1 tbsp 2 tbsp 2 minutes 30 seconds
4 1 tbsp ¼ cup 4 minutes
R-45SV(ST).indb 5R-45SV(ST).indb 5 2023/05/30 12:31:222023/05/30 12:31:22
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