30 English
C
ooking Smar
t
Cooking Smart
Fresh vegetables
•
Use a glass Pyrex container with a lid.
•
Add 30-45 ml of cold water for every 250 g.
•
Stir once during cooking, and once after cooking.
•
Add seasoning after cooking.
•
For faster cooking, it is recommended to cut into smaller, even sizes.
•
Cook all fresh vegetables using full microwave power (800 W).
Food
Serving size (g)
Cooking time
(min.)
Standing time
(min.)
Broccoli
250
500
4-5
5-6
3
Prepare even sized florets. Arrange the stems to the centre
Brussels sprouts
250
500
5-6
7-8
3
Add 60–75 ml (4-5 tbsp.) of water.
Carrots
250
5-6
3
Cut carrots into even sized slices.
Cauliflower
250
500
5-6
7-8
3
Prepare even sized florets. Cut big florets into halves.
Arrange stems to the centre.
Courgettes
250
3-4
3
Cut courgettes into slices. Add 30 ml (2 tbsp.) of water or a
knob of butter. Cook until just tender.
Egg Plants
250
3-4
3
Cut egg plants into small slices and sprinkle with 1
tablespoon lemon juice.
Leeks
250
3-4
3
Cut leeks into thick slices.
Food
Serving size (g)
Cooking time
(min.)
Standing time
(min.)
Mushrooms
125
250
1-2
2-3
3
Prepare small whole or sliced mushrooms. Do not add any
water. Sprinkle with lemon juice. Spice with salt and pepper.
Drain before serving.
Onions
250
4-5
3
Cut onions into slices or halves. Add only 15 ml (1 tbsp.)
water.
Peppers
250
4-5
3
Cut pepper into small slices.
Potatoes
250
500
4-5
7-8
3
Weigh the peeled potatoes and cut them into similar sized
halves or quarters.
Turnip cabbage
250
5-6
3
Cut turnip cabbage into small cubes.
