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
900W
PROCEDURE
Beans
(
green, cut
)
500g 9-11 minutes
Broccoli 500g 9-11 minutes Break apart as soon
as possible. Arrange
with flower towards the
centre.
Carrots
(
sliced
)
500g 10-12 minutes Stir halfway through.
Cauliflower 500g 9-11 minutes Break apart as soon
as possible. Arrange
with flower towards the
centre.
Corn on the Cob 4 pieces 8-10 minutes
Peas
(
green
)
500g 8-10 minutes
Spinach 250g 7-9 minutes Break apart as soon as
possible.
Mixed Vegetables
(
i.e. carrots, beans
and corn kernels
)
500g 14-15 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
900W
Pasta 1 cup 2 cups hot water 13-14 minutes
2 cups 4 cups hot water 17-18 minutes
4 cups 6 cups hot water 21-22 minutes
White Rice 1 cup 2 cups hot water 15-16 minutes
2 cups 4 cups hot water 20-21 minutes
4 cups 6 cups hot water 25-26 minutes
Brown Rice 1 cup 2 cups hot water 24-25 minutes
2 cups 4 cups hot water 35-36 minutes
4 cups 6 cups hot water 45-46 minutes
Quick Oats 1 cup 2 ¼ cups milk 6 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 530W
1 1 tsp 1 tbsp 2 minute
2 2 tsp 1 tbsp 2 minute 30 seconds
3 1 tbsp 2 tbsp 3 minutes 30 seconds
4 1 tbsp ¼ cup 5 minutes
ブック 1.indb 26ブック 1.indb 26 2023/04/28 9:47:002023/04/28 9:47:00
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