E – 12
FRESH VEGETABLE CHART
VEGETABLE
Artichokes
Asparagus
Beans
Beet
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflow er
Chokos
Corn (on cob)
Eggplant
M ushroom s
Peas - Green
- Snow
Potatoes (jacket)
(boiled)
Pum pkin
Spinach
Squash
Sw eet Potato
Tom atoes
Zucchini
AM OUNT
2 m edium
250 g
250 g
2 m edium
4 sm all
500 g
500 g
250 g
250 g
500 g
500 g
500 g (2)
2
4
500 g
500 g
500 g
250 g
2 m edium
4 sm all
2 m edium
4 sm all
500 g
250 g
250 g
500g
500 g
250 g
COOKING PROCEDURE
Trim . Rinse w ell. Place onto a dinner plate. Cover
w ith plastic w rap.
Wash and place in a freezer bag.
Cut into 4 cm pieces. Cook in 1-litre casserole dish
w ith 1 tablespoon w ater. Cover.
Arrange in a 1.5-litre casserole dish.
Com bine beet w ith 1/2 cup w ater. Cover.
Cut into uniform florets. Arrange w ith flow er to-
w ards centre. Cover.
Arrange in a 23 cm flan dish. Arrange w ith stalk
tow ards outside. Cover.
Shred and cook in a 1-litre casserole dish w ith 2
tablespoons w ater. Cover.
Arrange in a 1.5-litre casserole dish. Com bine car-
rots w ith 1 tablespoon w ater. Cover.
WHOLE. Wash w ell. Place on a dinner plate: cover
w ith plastic w rap: turn over after 3 m inutes.
Stand, covered w ith foil, for 5 m inutes.
Cut into uniform florets. Arrange w ith flow er to-
w ards centre, w ith 1 tablespoon w ater. Cover.
Peel, cut into quarters. Place in a 20 cm pie plate w ith
1 tablespoon of w ater. Cover.
Arrange in a 1-litre casserole dish w ith 1/4 cup
w ater. Cover. Turn over during cooking.
Arrange in a 1.5-litre casserole dish w ith 1/3 cup
w ater. Cover. Turn over during cooking.
Cut into 2 cm cubes. Place in a 1-litre casserole dish
w ith 2 tablespoons w ater. Cover.
Sliced or w hole. Place in a 1-litre casserole dish w ith
2 teaspoons butter. Cover.
Cook in a 1-litre casserole dish w ith 1 teaspoon
sugar and 1 tablespoon w ater. Cover.
Rem ove string from pod. Cook in a 1-litre casserole
dish w ith 1 tablespoon w ater.
Pierce skin w ith a fork. Place on turntable. Turn over
halfw ay through cooking. Allow to stand w rapped
in foil for 2-3 m inutes.
Peel and cube potatoes. Cook, covered, in a 1-litre
casserole dish w ith 1/2 cup w ater.
Peel and cut into serving-size pieces. Place in a 1-
litre casserole dish. Cover.
Wash and shred. Cook, covered, in a 1.5-litre casse-
role dish w ith 2 tablespoons w ater.
Wash and place in a casserole dish w ith 1 table-
spoon of butter or w ater. Cover. Pierce w hole squash
w ith a fork.
Peel and cube potatoes. Cook, covered, in a 1-litre
casserole dish w ith 1/2 cup w ater.
Cut into quarters. Place in a 1-litre casserole dish.
Season and cover.
Cut into uniform -size pieces. Place in a 1-litre casse-
role dish w ith 1 tablespoon w ater and 1 tablespoon
butter. Cover.
M ICROWAVE
TIM E AT 100%
3-4 m inutes
2-3 m inutes
3-4 m inutes
6-8 m inutes
4-5 m inutes
3-4 m inutes
4-6 m inutes
3-4 m inutes
10-12 m inutes
4-6 m inutes
6-8 m inutes
7-9 m inutes
14-16 m inutes
6-8 m inutes
4-6 m inutes
2-4 m inutes
2-3 m inutes
4-6 m inutes
7-9 m inutes
5-7 m inutes
3-5 m inutes
4-5 m inutes
5-7 m inutes
4-5 m inutes
3-4 m inutes
* Allow vegetables to stand for 1-2 m inutes before serving.
CHARTS
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