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Vegetables
1. Always use microwave-safe cookware (glass or plastic). Cook most vegetables with tight cover to steam them. Exceptions are potatoes cooked
in their skins and watery vegetables which need no water added for steam.
2. Do not salt tops of vegetables before microwaving. If desired, add salt to water in dish before adding vegetables. Salt can sometimes cause
brown spots on vegetables during microwaving.
3. Cooking time for vegetables affects finished tiste and texture. Minimum time on guide gives fresh taste and crisp-tender texture. For soft
texture with well-developed flavor, cook maximum time or longer.
4. Size of pieces affects cooking time. Large pieces generally take longer tian small uniform pieces.
5. Just as when cooking conventionally, vegetable mixtures should have similar densities or degrees of firmness in order to cook together
successfully. Firm, crisp vegetables like carrots, cauliflower and broccoli microwave well together. If microwaving a firm vegetable with a soft
one (carrots and peas, for example), cut the carrots in julienne strips so they will cook as fast as the peas or start cooking larger carrot pieces
first, adding peas during last few minutes.
Food
Slices, pieces
(broccoli, asparagus,
carrots)
or large starchy
vegetables (winter
squash, cauliflower, etc.)
Watery (tomatoes,
summer squash)
Potatoes
Stir-fry vegetables
(6 to 8 servings)
Blanching fresh
freezing
Broccoli, Chopped
Spears
Cauliflower, Flowerets
Corn, Whole Kernel
Peas, Shelled
Spinach, Chopped
Vegetables, Mixed
Stir Fry Vegetables Recipe Example
LEVEL: Hiah (10)
POWER
1 tablespoon 011 . . . . . . . . . .
1 tablespoon butter
2 medium onions,
quartered lengthwise
1 small green . . . . . . . . . . .
pepper, cut in lA-in.
wide strips
1 cup carrots (3 medium)
diagonally sllced
1 cup broccoli flowerets
1 cup cauliflower flowerets
1 stalk celery,
diagonally sliced
Cover
Casserole
Yes
Square dish or
Yes
casserole
Casserole
Yes
No
No
Yes
Glass
Yes
casserole
Yes
Yes
No
No
Yes
Yes
Yes
MICROWAVE TIME: 18 to 20 min., total
In 2-qt. glass casserole,
place oil, butter and onions.
Microwave uncovered at
High for 6 Minutes until hot.
Stir in and mix well green
pepper, carrots, broccoli,
cauliflower and celery.
Microwave covered at
High for 6 Minutes.
High (10)
1 lb.: 11 to 17 min.
High (10) 2 lbs.: 15 to 20 min.
High (10) 1 lb. (3 to4):
15 to 22 min.
High (10) 2 lbs. (6 to 8):
18 to 22 min.
High (10) 1 lb. (3 to4):
7 to 12 min.
High (10) 2 lbs. (6to 8):
10 to 16 min.
High (10)
1—4 to 6 min.
High (10) 2—8 to 11 min.
High (10) 3—12 to 16 min.
High (10) 4—16 to 22 min
High (10) 14 to 16 min.
High (10) 4 to 8 min.
High (10) 7 to 9 min.
High (10) 7 to 9 min.
High (10) 8 to 10 min.
High (10) 7 to 9 min.
High (10) 6 to9 min.
High (10) 6 to 8 min.
High (10) 7 to 9 min.
f/z cup thinly.sllced. Add meat and mushrooms
cooked meat
t/~ cup sliced
mushrooms
chopped cooked chicken can be substituted for meat.
21
Add 1/4 to 1/2 cup water. If frozen, reduce
time 3 to 5 minutes because vegetables are
blanched.
Add 1/2 cup water to cauliflower.
Cut in pieces or halves. No additiond
water needed.
Prick skin before cooking. Let stind 5
minutes before serving.
To stir fry one type of vegetable, substitute
1 tablespoon oil for water and follow
techniques in recipe example below.
Blanch only 1 pound or 1 quart prepared
vegetables at a time. Place in 1 to 2-qt.
casserole with 1/4 to 1/2 cup water.
Blanched vegetables will have bright, even
color and will be slightly softened. Cool
drained blanched vegetables immediately
by plunging in container of ice water.
Use 3 tablespoons water.
Use 3 tablespoons water.
and continue to Microwave
at High uncovered for
6 to 8 Minutes more.
Makes 6 to 8 servings
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