A-3
Frozen Vegetable Chart
1. Place vegetables in a microwave safe bowl and cover with plastic wrap or a lid.
2. Halfway through cooking, stir the vegetables to ensure even cooking.
3. Allow to stand for 2 minutes before serving.
Vegetable
Weight
Microwave Time (100%)
Special Procedures
Beans (green, cut)
500g
8 – 9 minutes
Broccoli
500g
8 – 9 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Carrots (whole)
500g
8 – 9 minutes
Cauliflower
500g
8 – 10 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Corn on the Cob
4 pieces
6 – 7 minutes
Peas (green)
500g
8 – 10 minutes
Spinach
250g
4 – 5 minutes
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500g
8 – 9 minutes
Break apart as soon as
possible.
Rice and Pasta Cooking Chart
1. Wash and strain rice before measuring amounts.
2. Place rice/pasta in a medium/large microwave safe bowl with water. Cook uncovered,
stirring halfway through cooking. Allow to stand for 2 minutes before straining any
remaining water and serving.
Food
Other Ingredients
Cooking Time
Pasta
1 Cup
2 cups Hot Water
13 minutes
2 Cups
4 cups Hot Water
17 minutes
4 Cups
6 cups Hot Water
23 minutes
White Rice
1 Cup
2 cups Hot Water
17 minutes
2 Cups
4 cups Hot Water
20 minutes
4 Cups
6 cups Hot Water
28 minutes
Quick Oats
1 Cup
1½ cups Milk
4 minutes
Scrambled Egg Guide
Place butter, eggs and milk in a small/medium microwave safe bowl. Beat with a fork until well
combined and yolks of eggs are completely stirred in. Cook uncovered, stirring halfway through
cooking.
Egg(s) Butter
Milk
Cooking Medium High (80%)
1
1 tsp
1 tbsp
1½ minutes
2
2 tsp
1 tbsp
2 minutes
3
1 tbsp
2 tbsp
3 minutes
4
1 tbsp
¼ cup
4 minutes
MANUAL CHART GUIDES
