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AMOUNT
VEGETABLE
2 medium
Artichokes
*
250 g
Asparagus
250 g
Beans
*
500 g
Broccoli
500 g
Brussels sprouts
*
250 g
Cabbage
*
250 g
Carrots
*
500 g
Caulifl ower
500 g (2)
Chokos
*
2
Corn (on cob)
4
500 g
Eggplant
*
500 g
Mushrooms
500 g
Peas - Green
250 g
- Snow
*
2 medium
Potatoes (jacket)
4 small
2 medium
(steamed)
4 small
*
500 g
Pumpkin
250 g
Spinach
*
250 g
Squash
500 g
Sweet Potato
500 g
Tomatoes
*
250 g
Zucchini
*Stand vegetables for 1-2 minutes before serving.
FRESH VEGETABLE CHART
Trim. Rinse well. Place onto a dinner plate. Cover with plastic wrap.
Wash and place in a freezer bag.
Cut into 4cm pieces. Cook in 1-litre casserole dish with 1 tablespoon water. Cover.
Cut into uniform fl orets. Arrange with fl ower towards centre in a pie plate. Cover with plastic wrap.
Arrange in a pie plate. Arrange with stalk towards outside. Cover with plastic wrap.
Shred and cook in a 1.5-litre casserole dish with 2 tablespoons water. Cover.
Cut carrots into circular pieces and place into a 1-litre casserole dish with 1 tablespoon of water. Cover.
Cut into uniform fl orets. Arrange with fl ower towards centre in a pie plate with 1 tablespoon water. Cover with
plastic wrap.
Peel, cut into quarters. Place in a pie plate with 1 tablespoon of water. Cover with plastic wrap.
Arrange in a pie plate with
1
/
cup water. Cover with plastic wrap.
4
1
Arrange in a pie plate with
/
cup water. Cover with plastic wrap.
3
Cut into 2cm cubes. Place in a 1-litre casserole dish with 2 tablespoons water. Cover.
Sliced or whole. Place in a 1-litre casserole dish with 2 teaspoons butter. Cover.
Cook in a 1-litre casserole dish with 1 teaspoon sugar and 1 tablespoon water. Cover.
Remove string from pod. Cook in a 1-litre casserole dish with 1 tablespoon water.
Pierce skin with a fork. Place on turntable. Turn over halfway through cooking. Stand wrapped in foil for 2-3
minutes.
Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with
Peel and cut into serving-size pieces. Place in a 1-litre casserole dish. Cover.
Wash and shred. Cook, covered, in a 1.5-litre casserole dish with 2 tablespoons water.
Wash and place in a 1 litre casserole dish with 1 tablespoon of butter or water. Cover. Pierce whole squash with
a fork.
Peel and cube potatoes. Cook, covered, in a 1-litre casserole dish with
Cut into quarters. Place in a 1-litre casserole dish. Season and cover.
Cut into uniform-size pieces. Place in a 1-litre casserole dish with 1 tablespoon water and 1 tablespoon butter.
Cover.
COOKING PROCEDURE
1
/
cup water.
2
1
/
cup water.
2
MICROWAVE TIME
AT 100%
1
3
/
-5 minutes
2
2-3 minutes
3-4 minutes
6-7 minutes
3-4 minutes
3-5 minutes
3-4 minutes
4-5 minutes
6-7 minutes
7-9 minutes
14-15 minutes
4-5 minutes
5-7 minutes
2-4 minutes
2
1
/
-3
1
/
minutes
2
2
4-6 minutes
5-7 minutes
5-7 minutes
3-5 minutes
4-5 minutes
5-7 minutes
4-5 minutes
1
3
/
-5 minutes
2