FROZEN VEGETABLE CHART
MANUAL CHART GUIDES
1. Place vegetables in a medium/large microwave safe bowl and cover with plastic wrap.
2. Halfway through cooking, stir the vegetables to ensure even cooking.
3. Allow to stand for 2 minutes before draining any water and serving.
Vegetable Weight
Microwave
Time (100%)
Special Procedures
Beans (green, cut)
500g
7 – 10 mins
Broccoli
500g
7 mins 30 secs –
9 mins 30 secs
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Carrots (whole)
500g
9 – 11 mins
Stir halfway through.
Cauliflower
500g
8 – 10 mins
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Corn on the Cob
4 pieces
8 – 10 mins
Peas (green)
500g
8 – 10 mins
Spinach
250g
5 – 7 mins
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500g
7 – 9 mins
Break apart as soon as
possible.
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
15 – 17 minutes
2 Cups
4 cups Hot Water
17 – 19 minutes
4 Cups
6 cups Hot Water
21 – 23 minutes
White Rice
1 Cup
2 cups Hot Water
19 – 21 minutes
2 Cups
4 cups Hot Water
24 – 26 minutes
4 Cups
6 cups Hot Water
20 – 31 minutes
Quick Oats
1 Cup
2 ¼ cups Milk
7 – 9 minutes
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 (70%)
1
1 tsp
1 tbsp
1 minutes 20 seconds
2
2 tsp
1 tbsp
1 minutes 40 seconds
3
1 tbsp
2 tbsp
3 minutes
4
1 tbsp
¼ cup
4 minutes 30 seconds
RICE & PASTA COOKING CHART
SCRAMBLED EGG GUIDE
A-3
