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VEGETABLES
Vegetables are favorite foods when cooked in the
microwave. Because they cook for a shorter time and require
less water than conventional cooking, vegetables cooked by
microwave energy retain more vitamins than when cooked
by other methods.
To cook better in the microwave, vegetables should be cut
into evenly sized pieces. Baked potatoes, squash, or
vegetables with skins can be pierced with a fork and arranged
in a circle for the best cooking results. Uneven vegetables
LIGHT BAKED POTATOES
4 baking potatoes, about 8 oz. each salt and pepper
2 cups low fat cottage cheese
1/2 cup sliced green onions
2 tablespoons chopped fresh parsley
Paprika
SPINACH AND ARTICHOKE DIP
2 tablespoons chopped onion
1 medium red bell pepper, chopped (about 1 cup)
1 clove garlic, minced
1 package (10 oz.) frozen chopped spinach, defrosted
1 can (14 oz.) artichoke hearts, drained and chopped
1 package (8 oz.) cream cheese, softened
1 tablespoon lemon juice
1 teaspoon seasoned salt
1/4 teaspoon hot pepper sauce
BROCCOLI AND CAULIFLOWER SALAD
1 cup broccoli florets
1 cup cauliflower florets
1/2 cup mayonnaise
1 to 2 teaspoons prepared mustard
1/2 teaspoon dried basil, crushed
1/4 teaspoon salt
such as asparagus or broccoli, can be arranged in the dish
alternating thick and thin ends. Stirring, rearranging, turning
over and rotating are effective techniques to maximize the
way microwave energy cooks vegetables.
Use care in removing lid to prevent steam burn. Standing
time is an important element in successful cooking because
additional cooking will take place then. Make a decision
about desired doneness after the standing time then add more
time, if needed.
1. Scrub potatoes and pierce several times with a fork.
Arrange in a circle on a microwave rack.
2. Cook, uncovered, on P-HI for 8 minutes. Turn each
potato over. Continue cooking on P-HI for 7~9 minutes,
or until potatoes are soft if squeezed lightly. Let stand for
5 minutes. Cut slit on top of potato and press ends to
make opening for stuffing. Salt and pepper to taste.
3. Meanwhile in a small bowl, combine cottage cheese,
green onions and parsley. Divide mixture evenly among
potatoes. Arrange stuffed potatoes in a circle on a
serving platter. Sprinkle with paprika
4 servings
1. In a 2-quart casserole, combine onion, bell pepper, and
garlic.
2. Cook, uncovered, on P-HI for 3 minutes or until red
pepper is crisp-tender; drain spinach and squeeze dry.
Add spinach, artichokes hearts, cream cheese, lemon
juice, salt and hot pepper sauce to red pepper mixture;
stir to mix well. Serve warm.
3 cups
1. In a 2-quart glass casserole, combine broccoli and
cauliflower
2. Cover with lid or vented plastic wrap. Cook on P-HI for
3 to 4 minutes or until vegetables are tender-crisp; cool.
3. In a small bowl, combine mayonnaise, mustard, basil and
salt. Pour over vegetables; toss gently to mix.
4 servings
18
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