FROZEN VEGETABLE CHART
MANUAL CHART GUIDES
A-3
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 10-12
minutes
Broccoli
500g
10-12 minutes
Break apart as soon as
possible. Arrange with
flower towards the
centre.
Carrots (whole)
500g
10-12 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
7-9 minutes
Break apart as soon as
possible.
Mixed Vegetables
(i.e. carrots, beans
and corn kernels)
500g
10-12 minutes
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
16-18 minutes
2 Cups
4 cups Hot Water
18-20 minutes
4 Cups
6 cups Hot Water
22-24 minutes
White Rice
1 Cup
2 ½ cups Hot Water
20-22 minutes
2 Cups
4 cups Hot Water
22-24 minutes
4 Cups
6 cups Hot Water
26-28 minutes
Quick Oats
1 Cup
2 ¼ cups Milk
9-10 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
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
RICE AND PASTA COOKING CHART
SCRAMBLED EGG GUIDE