Frozen Vegetable Chart
1. Place vegetables in a medium/large microwave safe glass 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
7-8 minutes
Broccoli
500g
7½-8½ minutes
Break apart as soon as
possible. Arrange with
flower towards the centre.
Carrots (whole)
500g
8-9 minutes
Stir halfway through.
Carrots (sliced)
500g
8-9 minutes
Stir halfway through.
Cauliflower
500g
8½-9 minutes
Break apart as soon as
possible. Arrange with
flower towards the centre.
Corn on the Cob
4 pieces
7-8 minutes
Peas (green)
500g
7-7½ minutes
Spinach
250g
5-5½ minutes
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500g
7-7½ 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 medium/large microwave safe glass bowl with water. Cook uncovered,
stirring halfway through cooking. Allow to stand for 2 minutes before straining any remaining
water and serving.
FOOD TYPE AND AMOUNT OTHER INGREDIENTS COOKING
TIME
Pasta
1 Cup
2 cups Hot Water
13-14 minutes on HIGH 100%
2 Cups
4 cups Hot Water
20-21 minutes on HIGH 100%
4 Cups
6 cups Hot Water
24-26 minutes on HIGH 100%
White Rice
1 Cup
2 cups Hot Water
16 minutes on HIGH 100%
2 Cups
4 cups Hot Water
22 minutes on HIGH 100%
4 Cups
6 cups Hot Water
28 minutes on HIGH 100%
Quick Oats
1 Cup
2 ¼ cups Milk
5 minutes on HIGH 100%
Scrambled Egg Guide
Place butter, eggs and milk in a small/medium microwave safe glass 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
1½-2 minutes
2
2 tsp
1 tbsp
2-2½ minutes
3
1 tbsp
2 tbsp
3-3½ minutes
4
1 tbsp
¼ cup
4-4½ minutes
10
