20
FRESH VEGETABLE CHART
1. Wash vegetables under cold running water.
2. Cover required dishes with plastic wrap or a lid.
3. Drain any remaining water after standing before serving.
VEGETABLE AMOUNT MICROWAVE TIME 900W PROCEDURE
Asparagus
(
halved
)
500g 5-7 minutes Place in a microwave safe dish. Cover. Stand for 2 minutes.
Beans
(
top and tailed
)
500g 5-7 minutes Place in a microwave safe dish with 1 tablespoon of water. Cover.
Stand for 2 minutes.
Broccoli
(
uniform florets
)
500g 5-7 minutes Place in a microwave safe dish. Cover. Stand for 2 minutes.
Brussels Sprouts 500g 5-7 minutes Place in a microwave safe dish. Cover. Stand for 2 minutes.
Cabbage
(
shredded
)
500g 7-9 minutes Place in a microwave safe dish with 2 tablespoons of water.
Cover. Stand for 2 minutes.
Carrots
(
sliced
)
500g 6-8 minutes Place in a microwave safe dish. Cover. Stand for 2 minutes
(
cook
for longer for less crunch
)
.
Cauliflower
(
uniform florets
)
500g 6-8 minutes Place in a microwave safe dish with 1 tablespoon of water. Cover.
Stand for 2 minutes.
Corn on the Cob 2 pieces 7-9 minutes Rinse corn under cold water. Place corn in husk and place directly
on the flatbed. Turn over during cooking. Stand for 2 minutes.
Mushrooms
(
quartered
)
500g 5-7 minutes Place in a microwave safe dish with 1 tablespoon of water. Cover.
Stand for 2 minutes.
Potatoes – Jacket 4 medium 13-14 minutes Pierce with a fork. Turn over during cooking. Stand for 2 minutes.
Potatoes – Boiled 4 medium 15-17 minutes
Cook covered. Stand for 2 minutes.
Pumpkin
(
2cm cubes
)
500g 8-9 minutes Place in a microwave safe dish. Cover. Stand for 2 minutes.
Spinach
(
shredded
)
500g 4-5 minutes Place in a microwave safe dish with 1 tablespoon of water. Cover.
Stand for 2 minutes.
Snow Peas
(
top and tailed
)
500g 4-6 minutes Place in a microwave safe dish with 1 tablespoon of water. Cover.
Stand for 2 minutes
(
cook for longer for less crunch
)
.
Sweet Potato
(
2cm cubes
)
500g 6-8 minutes Place in a microwave safe dish. Cover. Stand for 2 minutes.
Zucchini
(
sliced
)
500g 5-7 minutes Place in a microwave safe dish with 1 tablespoon of water. Cover.
Stand for 2 minutes.
ブック 1.indb 27ブック 1.indb 27 2023/04/28 9:47:002023/04/28 9:47:00
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