Frozen Vegetable Chart
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 10½-11
minutes
Broccoli
500g
11-11½ minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Carrots (whole)
500g
11-11½ minutes
Stir halfway through.
Carrots (sliced)
500g
10-11 minutes
Stir halfway through.
Cauliflower
500g
11-12 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Corn on the Cob
4 pieces
10-11 minutes
Peas (green)
500g 9-10
minutes
Spinach
250g
7½-8 minutes
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500g
9-10 minutes
Break apart as soon as
possible.
Rice and Pasta Cooking Chart
1. Wash and strain rice before measuring amounts.
2. Place rice/pasta in a 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
16 minutes on HIGH 100%
2 Cups
4 cups Hot Water
18 minutes on HIGH 100%
4 Cups
6 cups Hot Water
22 minutes on HIGH 100%
White Rice
1 Cup
2 cups Hot Water
20 minutes on HIGH 100%
2 Cups
4 cups Hot Water
25 minutes on HIGH 100%
4 Cups
6 cups Hot Water
32 minutes on HIGH 100%
Quick Oats
1 Cup
2 ¼ cups Milk
8 minutes on HIGH 100%
Scrambled Egg Guide
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
2 minutes
2
2 tsp
1 tbsp
3 minutes
3
1 tbsp
2 tbsp
4 minutes
4
1 tbsp
¼ cup
5 minutes 30 seconds
10
