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Cooking Smart
Fresh vegetables
•
Use a glass Pyrex container with a lid.
•
Add 30-45 ml of cold water for every 250 g.
•
Stir once during cooking, and once after cooking.
•
Add seasoning after cooking.
•
For faster cooking, it is recommended to cut into smaller, even sizes.
•
Cook all fresh vegetables using full microwave power (850 W).
Food
Serving size (g)
Broccoli
250
500
Prepare even sized florets. Arrange the stems to the centre
Brussels sprouts
250
500
Add 60–75 ml (4-5 tbsp.) of water.
Carrots
250
Cut carrots into even sized slices.
250
Cauliflower
500
Prepare even sized florets. Cut big florets into halves.
Arrange stems to the centre.
Courgettes
250
Cut courgettes into slices. Add 30 ml (2 tbsp.) of water or a
knob of butter. Cook until just tender.
Egg Plants
250
Cut egg plants into small slices and sprinkle with 1
tablespoon lemon juice.
Leeks
250
Cut leeks into thick slices.
34 English
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Cooking time
Standing time
(min.)
(min.)
4-5
3
5-6
5-6
3
7-8
5-6
3
5-6
3
7-8
3-4
3
3-4
3
3-4
3
Food
Serving size (g)
Mushrooms
125
250
Prepare small whole or sliced mushrooms. Do not add any
water. Sprinkle with lemon juice. Spice with salt and pepper.
Drain before serving.
Onions
250
Cut onions into slices or halves. Add only 15 ml (1 tbsp.)
water.
Peppers
250
Cut pepper into small slices.
Potatoes
250
500
Weigh the peeled potatoes and cut them into similar sized
halves or quarters.
Turnip cabbage
250
Cut turnip cabbage into small cubes.
Cooking time
Standing time
(min.)
(min.)
1-2
3
2-3
4-5
3
4-5
3
4-5
3
7-8
5-6
3
2020-01-30
8:57:15
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