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C
ooking g
uide
Cooking guide
Microwaves
Microwave energy actually penetrates food, attracted and absorbed by its water,
fat and sugar content.
The microwaves cause the molecules in the food to move rapidly. The rapid
movement of these molecules creates friction and the resulting heat cooks the food.
Cooking
Cookware for microwave cooking:
Cookware must allow microwave energy to pass through it for maximum
efficiency. Microwaves are reflected by metal, such as stainless steel, aluminium
and copper, but they can penetrate through ceramic, glass, porcelain and plastic as
well as paper and wood. So food must never be cooked in metal containers.
Food suitable for microwave cooking:
Many kinds of food are suitable for microwave cooking, including fresh or frozen
vegetables, fruit, pasta, rice, grains, beans, fish, and meat. Sauces, custard, soups,
steamed puddings, preserves, and chutneys can also be cooked in a microwave
oven. Generally speaking, microwave cooking is ideal for any food that would
normally be prepared on a hob. Melting butter or chocolate, for example (see the
chapter with tips, techniques and hints).
Covering during cooking
To cover the food during cooking is very important, as the evaporated water rises
as steam and contributes to cooking process. Food can be covered in different
ways: e.g. with a ceramic plate, plastic cover or microwave suitable cling film.
Standing times
After cooking is over food the standing time is important to allow the temperature
to even out within the food.
Cooking Guide for frozen vegetables
Use a suitable glass pyrex bowl with lid. Cook covered for the minimum time - see
table. Continue cooking to get the result you prefer.
Stir twice during cooking and once after cooking. Add salt, herbs or butter after
cooking. Cover during standing time.
Food
Serving Size
Power
Time (min.)
Spinach
150 g
600 W
4½-5½
Instructions
Add 15 ml (1 tbsp) cold water. Stand for 2-3 minutes.
Broccoli
300 g
600 W
9-10
Instructions
Add 30 ml (2 tbsp) cold water. Stand for 2-3 minutes.
Peas
300 g
600 W
7½-8½
Instructions
Add 15 ml (1 tbsp) cold water. Stand for 2-3 minutes.
Green Beans
300 g
600 W
8-9
Instructions
Add 30 ml (2 tbsp) cold water. Stand for 2-3 minutes.
Mixed Vegetables
(Carrots/Peas/Corn)
300 g
600 W
7½-8½
Instructions
Add 15 ml (1 tbsp) cold water. Stand for 2-3 minutes.
Mixed Vegetables
(Chinese Style)
300 g
600 W
8-9
Instructions
Add 15 ml (1 tbsp) cold water. Stand for 2-3 minutes.
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