Vegetables are favorite foods when cooked in the
microwave. Because they cook for a shorter time and
require less water than conventional cooking,
vegetables cooked by microwave energy retain more
vitamins than when cooked by other methods.
To cook better in the microwave, vegetables should be
cut into evenly sized pieces. Baked potatoes, squash,
or vegetables with skins can be pierced with a fork and
arranged in a circle for the best cooking results.
Uneven vegetables such as asparagus or broccoli, can
be arranged in the dish alternating thick and thin ends.
Stirring, rearranging, turning over and rotating are
effective techniques to maximize the way microwave
energy cooks vegetables.
Consult the “COOKING FRESH VEGETABLES” chart
on page 20 of this cookbook for preparation and stand
time suggestions and for directions to use the
automatic FRESH VEGETABLE pad. See this chart
for suggested times for 4 ounce single serving of
Use care in removing lid to prevent steam burn.
Standing time is an important element in successful
cooking because additional cooking will take place
then. Make a decision about desired doneness after
the standing time then add more time, if needed.
LIGHT BAKED POTATOES
baking potatoes, about 8 oz. each salt and pepper
2 cups low fat cottage cheese
1/2 cup sliced green onions
2 tablespoons chopped fresh parsley
Scrub potatoes and pierce several times with a fork.
Arrange in a circle on a microwave rack.
2. Cook, uncovered, on P-HI for 8 minutes. Turn
each potato over. Continue cooking on P-HI for 6
to 8 minutes, or until potatoes are soft if squeezed
lightly. Let stand for 5 minutes. Cut slit on top of
potato and press ends to make opening for
stuffing. Salt and pepper to taste.
3. Meanwhile in a small bowl, combine cottage
cheese, green onions and parsley. Divide mixture
evenly among potatoes. Arrange stuffed potatoes
in a circle on a serving platter. Sprinkle with
SPINACH AND ARTICHOKE DIP
2 tablespoons chopped onion
1 medium red bell pepper, chopped (about 1 cup)
1 clove garlic, minced
package (10 oz.) frozen chopped spinach, defrosted
can (14 oz.) artichoke hearts, drained and chopped
1 package (8 oz.) cream cheese, softened
1 tablespoon lemon juice
1 teaspoon seasoned salt
1/4 teaspoon hot pepper sauce
1. In a 2-quart casserole, combine onion, bell pepper,
2. Cook, uncovered, on P-HI for 3 minutes or until red
pepper is crisp-tender; drain spinach and squeeze
Add spinach, artichokes hearts, cream cheese,
lemon juice, salt and hot pepper sauce to red
pepper mixture; stir to mix well. Serve warm.
MCD1311W(¿ )-131G2A-… `⁄ 01.9.11 7:5 PM ˘`19