Did you know that using the microwave with a small amount of water essentially steams food from the inside out. That keeps in more vitamins and minerals than almost any other cooking method and shows microwave food can indeed be healthy!
Almost every kiwi home has a microwave oven, and the convenience they offer is undeniable. So here's a guide to helping you cook your fresh and frozen veges in your microwave, and help lock in those nutrients for a healthier meal!
And remember, always place the stems of vegetables – e.g. cauliflower, broccoli – toward the outside of the dish. The stems are tougher than the flower, so this will ensure even cooking, and as microwave cooking is so quick, it's best to season to taste with herbs and spices after cooking.
Microwave: Frozen Vegetables
Place vegetables in a medium/large microwave safe bowl and cover with plastic wrap.
Halfway through cooking, stir the vegetables to ensure even cooking.
Allow to stand for 2 minutes before draining any water and serving.
Vegetable
Amount
Microwave Time 1200W
Instructions
Broccoli
500g
8 - 10 minutes
Break apart as soon as possible. Arrange flowers toward the centre.
Carrots (sliced)
500g
9 - 11 minutes
Stir halfway through.
Cauliflower
500g
8 - 10 minutes
Break apart as soon as possible. Arrange flowers toward the centre.
