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iii
Fresh Vegetables
Spread out cut vegetables
in a shallow
microwave-safe
dish. Add water
as
recommended
in chart. Add salt to water or
salt after cooking. Whole
vegetables
such as
potatoes, squash or eggplant
should
be
pierced and arranged
in a circular
pattern
with
heavier ends pointing towar+
the outer edge
of dish. Cook covered.
Halfway
through
cooking, stir,
rearrange
and/or
turn vegetables
over. Let stand,
covered. Whole
vegetables
should
stand 10 minutes
and cut vegetables
5 minutes.
Frozen Vegetables
Remove
frozen vegetables
from package
(280 g) and place them
in
a
microwave-safe
casserole.
Cook covered
on HIGH 4-6
minutes.
Stir once
during
cooking.
Let stand covered
a few
minutes.
Add 2 tablespoons
(30 mL) of water to frozen
artichokes,
brussels
sprouts,
okra and peas
and
V2
cup (125 mL) water
plus 1 tablespoon
(15 mL) butter or margarine
to frozen
l-ma
beans.
Frozen Vegetables
in a Pouch
Remove
pouch from package,
and place on a
microwave-safe
plate. Pierce one hole in
pouch.
Fresh Vegetables Cooking Chart
&
Cook on HIGH power. (All weights in the chart are the purchase weights before peeling and trimming.)
Vegetable
Amount
Water
Approx. Cooking Time
Asparagus, spears
450 g
2 tbsp (30 mL)
4-6
min.
Beans, green or wax, cut in pieces
450 g
M cup (50 mL)
5-7
min.
"%
\
Broccoli, cut in pieces
450 g
V" cup (50 mL)
5-7
min.
'k
Brussels sprouts
280 g
% cup (50 mL)
4-6
min.
Cabbage, shredded
450 g
V" cup (50 mL)
~~ 6-8
min.
Carrots, sliced or diced
450g
2 tbsp (30 mL)
5-7
min.
Cauliflower, chopped
1 medium
M cup (50 mL)
5-7
min.
Corn, on the mb
1 ear
none
4-6
min.
2 ears
none
7-9
min.
.
4 ears
none
12-15
min.
Mushrooms, sliced
230 g
2 tbsp (30 mL)
4-6
min.
Peas, green, shelIed
450 g
M cup (50 mL)
6-8
min.
Potatoes, white, baking,
1
none
5-8
min.
170-230
g each.
2
none
8-12
min.
Pierce skin.
4
none
12-16
min.
Potatoes, red, boiling
3
M cup (50 mL)
8-10
min.
Spinach, leaf
450 g
none
5-7
min.
Squash, pierce with fork
680 g
none
7-9
min.
Zucchini, sliced
450 g
V! cup (50 mL)
6-8
min.
Cooking Guide - Rice
I
Item
I
water
I
power
I Approx. Cooking Time I
Special Notes
Long grain,
2 cups
4
22-27
min.
1 cup (250 mL)
(500 mL)
Short grain,
11/2cups
4
22-27
min.
1 cup (250 mL)'
(375 mL)
Wild rice, brown rice,
2 cups
4
45-60
min.
Use 3-litre microwavesafe
casserole. Heat water 7 to 10
min. to boil. Add rice, salt and
butter or margarine. Cover
tightly. Let stand 5 minutes.
1 cup (250 mL)
(500 rnL)
17
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