FRESH VEGETABLE CHART
MANUAL CHART GUIDES
1. Cover required dishes with plastic wrap or a lid.
2. Drain
any
remaining
water
after standing before serving.
Vegetable Amount
Microwave
Time
at 100%
Cooking Procedure
Asparagus (halved) 500g
6 - 8 mins
Place in a shallow microwave safe dish. Cook
covered. Stand for 3 minutes
Beans
(top and tailed)
500g
6 - 8 mins
Place in a shallow casserole dish with 1 tablespoon
of water. Cook covered. Stand for 3 minutes
Broccoli
(uniform florets)
500g
6 – 8 mins
Place in a shallow casserole dish. Cook covered.
Stand for 3 minutes
Brussels Sprouts
500g
5 – 7 mins
Place in a shallow casserole dish. Cook covered.
Stand for 3 minutes
Cabbage
(shredded)
500g
6 – 8 mins
Place in a shallow casserole dish with 2
tablespoons of water. Cook covered. Stand for 3
minutes
Carrots
(sliced)
500g
7 – 9 mins
Place in a shallow microwave safe dish. Cook
covered. Stand for 3 minutes (cook for longer for
less crunch)
Cauliflower
(uniform florets)
500g
8 – 10 mins
Place in a shallow casserole dish with 1 tablespoon
of water. Cook covered. Stand for 3 minutes
Corn on the Cob
2 pieces
7 – 9 mins
Rinse corn under cold water. Cut into quarters and
place in casserole dish. Cook covered. Turn over
during cooking. Stand for 3 minutes.
Mushrooms
(quartered)
500g
7 – 9 mins
Place in a shallow casserole dish with 2
tablespoons of butter. Cook covered. Stand for 3
minutes
Peas (green; top
and tailed)
500g
4 – 6 mins
Place in a shallow casserole dish with 1 tablespoon
of water and 1 teaspoon of sugar. Cook covered.
Stand for 3 minutes
Potatoes – Jacket
3 Large
(230g each)
8 – 9 mins
Pierce with a fork. Turn over during cooking. Stand
for 3 minutes
Potatoes – Baked
4 small
7 – 9 mins
Peel and quarter potatoes. Cook in a dish with
⅓
cup water. Cook covered. Stand for 3 minutes.
Pumpkin
(2cm cubes)
500g
7 – 9 mins
Place in a shallow casserole dish. Cook covered.
Stand for 3 minutes
Spinach (shredded) 500g
6 – 8 mins
Place in a shallow casserole dish with 2
tablespoons of water. Cook covered. Stand for 3
minutes
Snow Peas
(top and tailed)
500g
1 – 3 mins
Place in a shallow casserole dish with 1 tablespoon
of water. Cook covered. Stand for 3 minutes (cook
for longer for less crunch)
Squash (whole)
500g
5 – 7 mins
Cut into quarters and pierce with a fork. Place in a
shallow casserole dish. Cook covered. Stand for 3
minutes
Sweet Potato (2cm
cubes)
500g
9 – 11 mins
Place in a shallow casserole dish. Cook covered.
Stand for 5 minutes
Zucchini (sliced or
quartered)
500g
5 – 7 mins
Place in a shallow casserole dish with 1 tablespoon
of water and 1 tablespoon of butter. Cook covered.
Stand for 3 minutes
A-2
Results will depend on variances such as the shape and size of the food and your personal preference in
regards to cooking results. If you are not happy with the results please adjust cooking time to match your
requirement.