VEGETABLES
Guide for Cooking Fresh Vegetables
Nutrition research indicates that many microwaved vegetables and fruits lose less water soluble vitamin C than
when cooked conventionally. This is due to shorter cooking time and to the fact that less cooking water is
needed when microwaving fruits and vegetables. Best of all, vegetables keep their fresh color, texture and
flavor. Vegetables should be microwaved covered with vented plastic wrap or a casserole lid. Vegetables
cooked in their skins, such as potatoes, are already so tightly covered that they should be pricked with a fork
before cooking in order to release excess steam. To assure even cooking, vegetables should be cut in uniform
pieces and stirred during the cooking time. Always add salt to water before adding vegetables. Reduce time
a minute or two for crisp-tender texture. Increase time for very soft texture. Remember to allow standing time
of two to five minutes after cooking because, as most foods do, vegetables will continue to cook after they
are removed from the microwave oven.
COOKING GUIDE (CONTINUED)
CASSEROLES
Casseroles may require occasional stirring to distribute heat. They cook more evenly when made with
ingredients of similar size and shape. Because of their shorter cooking time, casseroles cooked in the
microwave oven generally need less liquid. Casseroles with cream and cheese sauces, or meats which need
slower cooking to tenderize, cook best on power level 40.
When cooking a favorite casserole, make two and freeze the second for future use. Line a casserole or baking
dish with plastic wrap. Transfer the cooked food to the lined container and freeze. As soon as the food is
frozen in the shape of the dish, remove it and wrap with freezer paper. Later it can be unwrapped and returned
to the container for defrosting and heating.
Dry Casserole Mixtures
Many prepared box type casseroles are available on the grocery shelves. Many have freeze dried foods or
evaporated foods included. Cooking periods are so short there may not be time for the foods to absorb the
moisture sufficiently and reconstitute the foods. To prepare this type, boil the amount of water recommended
on the package. Add the noodles (when included), cover and cook for approximately 10 minutes. Allow noodles
to stand covered for an additional 10 minutes, rinse with warm water and drain. Then follow package directions
for preparing the mix. Reheat four to six minutes before serving.
21
Food
Water
Cook on
Standing Special Notes
Amount
Power 100
Time
Asparagus
Spears (1 lb.)
1/4 cup
5 - 6 min.
2 min.
Medium Casserole. Rearrange
Cuts (1 lb.)
1/2 cup
5 - 6 min.
2 min.
once.
Fresh green beans (1/2 lb.)
1/4 cup
4 - 5 min.
2 min.
Stir twice.
Frozen green beans (1/2 lb.) 2 Tbsp.
5 1/2 - 6 1/2 min. 2 min.
Stir twice.
Green Peas (2 cups)
1/4 cup
4 - 5 min.
2 min.
Small casserole. Stir twice.
Broccoli (2 cups)
1/4 cup
4 - 5 min.
2 min.
Medium casserole.
Rearrange once during cooking.
Brussels Sprouts (1 lb.)
1/4 cup
6 - 7 1/2 min.
2 - 3 min. Medium casserole. Stir once.
Cabbage (1 lb.)
1/4 cup
5 - 6 min.
2 - 5 min. Rearrange once during cooking.
Cauliflower pieces (1 head)
1/4 cup
6 - 7 min.
2 - 5 min. Cover with microwaveable cover.
Stir once.
Mushroom slices (1/2 lb.)
2 Tbsp.
3 - 4 min.
2 - 3 min. Small casserole. Stir once.
