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Vegetables & Vegetarian
- Root vegetables. i.e. Swede, carrots should
be cut into slices, strips or cubes.
- Do not mix fresh and frozen vegetables as
the cooking times may be different.
- Never add salt to vegetables before
microwaving.
- Always cook vegetables in a dish that is a
suitable size. Use flat dishes not basins.
Always cover with microwave cling film or a lid.
• Certain vegetables i.e. broccoli and
asparagus, should be arranged so that the tips
are in the centre of the dish, as these require
less cooking.
JACKET POTATOES – Cooking by
MICROWAVE only
Varieties of potatoes vary in their suitability for
cooking by MICROWAVE. The cooking times
given may need adjustment for other varieties.
The ideal size of potato to be cooked by
MICROWAVE is 200g - 250g (7-9oz).
Before Cooking: Wash potatoes and prick
skins several times. Spread around edge of
oven base.
After Cooking: Remove from oven and wrap
in aluminium foil to retain the heat. Leave to
stand for 5 mins.
Ingredients
500g (1lb) potatoes, peeled and
quartered
30ml (2tbsp) oil
Dish: shallow ovenproof dish
Oven Accessory: No accessory then Glass dish on
wire shelf in lower position
Place potatoes in dish with 3tbsps water. Cover, place on
base of oven and par-boil on MEDIUM MICROWAVE for
6 min. Drain. Place potatoes and oil on glass dish and
place on wire shelf. Cook on CONVECTION 250°C +
GRILL 1 + WARM MICROWAVE for 30 mins. turning
and basting potatoes during cooking, or until crisp and
brown.
Roast Potatoes Serves 4
Ingredients
15ml (1tbsp) chilli powder
10ml (2tsp) ground cumin
3ml (½tsp) oregano
1 clove of garlic, crushed
1 tbsp oil
1 red pepper, sliced
1 yellow pepper, sliced
1 green pepper, sliced
1 onion, sliced
1 red onion, sliced
250g Field mushrooms, sliced
8 Tortilla wraps
Dish: 3 litre (6pt) bowl, microwave safe plate.
Place the chilli powder, ground cumin, oregano, garlic
and oil in a bowl and cook on HIGH MICROWAVE for 30
secs. Add the onions and peppers to the spice mixture.
Stir until onions and peppers are coated in the spice and
cook on HIGH MICROWAVE for 3 mins. Add the
mushrooms, stir and cook on HIGH MICROWAVE for
4-5mins, or until the mushrooms are cooked. Place the
tortilla wraps on a microwave safe plate heat on HIGH
MICROWAVE for 30secs. to 1 min.
Place vegetable mix into the tortillas and wrap. Serve
with salsa, soured cream, guacamole and grated cheese.
Spicy Mushroom & Pepper Wraps Serves 4
