Grain
Oatmeal
1 pack
2 packs
Follow package directions for recommended amount
of water
; s
tir well before
/after
cooking.
Brown, white rice
1 cup
2 cups
In large glass bowl, add
1
cup
rice
, then
2
cup
s
cold water
;
cover with plastic wrap, and cut 1-in. vent in plastic; when
done, stir, let stand, then salt or add herbs and butter.
Bulgur
½ cup
, 1 cup
Follow package directions for recommended amount of
water
; s
tir well
,
cook
, then
fluff with fork.
Quinoa
1 cup
, 2 cups
Whole
-
wheat
macaroni
,
couscous
Follow package directions for recommended amount of
water; carefully remove from microwave; drain hot water.
Seafood
White fish fillet
1 ea
2 ea
Put fillets (cod, pollack, etc.) on "even" plate; put
plate on high rack; let sit 1-2 min.
Salmon fillet
Tilapia fillet
Tuna steak
2 ea
4 ea
(1 ea = 5-6 oz)
Put fillets on "even" plate; brush with oil/seasonings; put
plate on high rack.
Dehydrated Food
Apple
1 ea
Wash an
d cut in
1/8
–
1/2 in
.
slices;
sprinkle with
sugar
-
cinnamon
mixture
; put
slices on low rack.
Pineapple
1/2 ea
Peel
,
cut in
1/8
–
1/2 in
.
slices; put
slices on low rack.
Banana
2 ea
Orange
1 ea
Wash and cut
horizontally
in 1/8 – 1/2 in. slices; put
slices on low rack.
Lime
2 ea
Potato
1 ea
Wash
,
cut
in 1/8
–
1/2 in
. slices; season with
salt
; put
slices
on low rack.
Sweet Potato
1 ea
Wash
,
cut
in 1/8
–
1/2 in
. slices; s
prinkle
with
sugar
; put
slices on low rack.
1 cup
, 2 cups
Frozen Vegetables
Broccoli florets
Carrots, Green
beans, Peas, Mixed
vegetables
P
ut
vegetables
in microwave-safe bowl
; a
dd 1
t
bsp
water/
serving
; c
over
while
cooking
;
stir after.
Canned Vegetables
Carrots, Green
beans, Peas,
Spinach, Beans
Put vegetables in microwave-safe bowl; cover while
cooking; stir after.
Food
Amount
Instructions
1 – 4 servings
(4 – 5 oz each)
1 – 4 servings
(4 – 5 oz each)
4
2
English