English 15
O
v
en use
Code/Food
Serving
size (g)
Directions
7
Brown Rice
125
Use a large glass ovenware dish with lid. Add
double quantity of cold water (250 ml). Cook
covered. Stir before standing time and add salt
and herbs. Stand for 5-10 minutes.
8
Wholemeal
Macaroni
125
Use a large glass ovenware dish with lid. Add
500 ml hot boiling water, a pinch of salt and stir
well. Cook uncovered. Stir before standing time
and drain thoroughly afterwards.
Stand for 1 minutes.
9
Quinoa
125
Use a large glass ovenware dish with lid. Add
double quantity of cold water (250 ml). Cook
covered. Stir before standing time and add salt
and herbs. Stand for 1-3 minutes.
10
Bulgur
125
Use a large glass ovenware dish with lid. Add
double quantity of cold water (250 ml). Cook
covered. Stir before standing time and add salt
and herbs. Stand for 2-5 minutes.
11
Vegetable
Gratin
500
Put the vegetables, such as precooked potato
slices, courgette slices and tomatoes and sauce
into a suitable sized glass pyrex dish. Add grated
cheese on top. Put dish on the rack.
Stand for 2-3 minutes.
12
Grilled
Tomatoes
400
Rinse and clean tomatoes, cut them into halves
and put in an ovenware dish. Add grated cheese
on top. Put dish on rack. Stand for 1-2 minutes.
Healthy cooking guide
1.
Vegetable/Grains
Code/Food
Serving
size (g)
Directions
1
Broccoli
Florets
250
Rinse and clean fresh broccoli and prepare
florets. Put them evenly into a glass bowl with
lid. Add 30 ml (2 tbsp) water when cooking for
250 g. Put bowl in the centre of turntable.
Cook covered. Stir after cooking.
Stand for 1-2 minutes.
2
Sliced Carrots
250
Rinse and clean carrots and prepare even slices.
Put them evenly into a glass bowl with lid. Add
30 ml (2 tbsp) water when cooking for 250 g.
Put bowl in the centre of turntable.
Cook covered. Stir after cooking.
Stand for 1-2 minutes.
3
Green Beans
250
Rinse and clean green beans. Put them evenly
into a glass bowl with lid. Add 30 ml (2 tbsp)
water when cooking 250 g. Put bowl in the
centre of turntable. Cook covered. Stir after
cooking. Stand for 1-2 minutes.
4
Spinach
150
Rinse and clean spinach. Put into a glass bowl
with lid. Do not add water. Put bowl in the centre
of turntable. Cook covered. Stir after cooking.
Stand for 1-2 minutes.
5
Corn on the
cob
250
Rinse and clean corn on the cob and put into an
oval glass dish. Cover with microwave cling film
and pierce film. Stand for 1-2 minutes.
6
Peeled
Potatoes
250
Wash and peel the potatoes and cut into a
similar size. Put them into a glass bowl with lid.
Add 45-60 ml (3-4 tbsp) water. Put bowl in the
centre of turntable. Cook covered.
Stand for 2-3 minutes.
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