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Cooking Fresh Vegetables

Use the following chart for preparing and cooking vegetables. Store vegetables in a plastic bag in the refrigerator or at room temperature if indicated in the chart. Wash all vegetables well before using. Use fresh vegetables within a few days for the best results.

To Boil: In saucepan, heat 1 inch water to boiling, unless stated otherwise. Add vegetables. Heat to boiling; reduce heat to low. Cook for amount of time in chart; drain.

To Steam: In saucepan or skillet, place steamer basket in 1/2 inch water (water should not touch bottom of basket). Place vegetables in steamer basket. Cover tightly and heat to boiling; reduce heat to low. Steam for amount of time in chart.

To Sauté: In skillet, cook in butter or oil over medium-high heat for amount of time in chart.

To Bake: Heat oven to 350˚F. Place vegetables in oven as directed. Bake for amount of time in chart.

To Roast: Heat oven to 425˚F. Toss cut (unless stated otherwise) vegetables with about 1 tablespoon olive oil and season as desired. Place vegetables in baking pan. Roast for amount of time in chart.

To Microwave: Use microwavable dish with cover or use plastic wrap to cover. When using paper towels or plastic wrap in the microwave, use products that are microwave safe. Add 2 tablespoons water unless stated otherwise, to dish with vegetables. Microwave on High, unless stated otherwise, for amount of time in chart; drain. Stir or rearrange vegetables once or twice during cooking. Let vegetables stand* covered for 1 to 2 minutes to finish cooking.

 

FRESH VEGETABLE COOKING CHART

Vegetable with Amount for 4 Servings Preparation
Conventional Directions Microwave Directions
Artichokes, Globe
(4 medium)

Remove discolored leaves; trim stem even with base. Cut 1 inch off top. Snip tips off leaves. To prevent discoloration, dip in cold water mixed with small amount of lemon juice. Steam: 20 to 30 minutes, adding 2 tablespoons lemon juice to water, until leaves pull out easily and bottom is tender when pierced with knife.

Place 1 or 2 artichokes in dish; add 1/4 cup water. Microwave 5 to 7 minutes until leaves pull out easily.

Artichokes, Jerusalem (1 lb)
Leave whole, or cut as desired. To prevent discoloration, toss with cold water mixed with small amount of lemon juice. Boil: Covered 7 to 9 minutes or until crisp-tender.
Steam: 15 to 20 minutes or until crisp-tender.
Place in dish. Microwave 5 to 7 minutes or until crisp-tender.
Asparagus (1 1/2 lb)

Break off ends as far down as stalks snap easily. For spears, tie stalks in bundles with string, or hold together with band of foil. Or cut stalks into 1-inch pieces. Boil: Uncovered 6 to 8 minutes or until crisp-tender.
Steam: 6 to 8 minutes or until crisp-tender.
Roast: (whole spears); 10 to 12 minutes.
Place in dish. Microwave 4 to 6 minutes or until crisp-tender.
Beans, Green, Purple Wax and Yellow Wax (1 lb) Remove ends. Leave beans whole, or cut into 1-inch pieces. Boil: Uncovered 6 to 8 minutes or until crisp-tender.
Steam: 10 to 12 minutes or until crisp-tender.
Place in dish. Microwave 8 to 10 minutes or until crisp-tender.
Beans, Lima (3 lb unshelled; 3 cups shelled)

To shell beans, remove thin outer edge of pod with sharp knife or scissors. Slip out beans. Boil: Covered 15 to 20 minutes or until tender.
Place in dish; add 1/2 cup water.

Microwave on High 4 to 5 minutes or until boiling.

Microwave on Medium-Low (30%) 20 to 25 minutes or until tender.
Beets (5 medium) Cut off all but 1 to 2 inches of tops. Leave whole with root ends attached. Boil: Add water to ocver and 1 tablespoon vinegar. Boil, covered 20 to 30 minutes.
Steam: 45 to 50 minutes or until tender.
Roast: (before peeling); 35 to 40 minutes.
Place in dish with 2 tablespoons water. Microwave 12 to 16 minutes or until tender.
Broccoli (1 1/2 lb)

Trim off large leaves; remove tough ends of stems. Cut as desired.

Boil: Uncovered 4 to 6 minutes or until crisp-tender.
Steam: 10 to 12 minutes or until crisp-tender.

Place in dish. Microwave  6 to 8 minutes or until crisp-tender.
Brussels Sprouts (1 lb)
Remove discolored leaves; cut off stem ends. Cut large sprouts in half. Boil: Uncovered 8 to 12 minutes or until tender.
Steam: 8 to 12 minutes or until tender.
Roast: 12 to 15 minutes.
Place in dish. Microwave 5 to 6 minutes or until tender.
Carrots (6 to 7 medium)

Peel; cut off ends. Leave ready-to-eat baby-cut carrots whole or cut as desired. Boil: Covered  7 to 10 minutes or until tender.
Steam: 8 to 12 minutes or until tender.
Roast: 25 to 30 minutes.
Place in dish. Microwave 5 to 9 minutes or until crisp-tender.
Cauliflower (1 medium head)
Remove outer leaves and stalk; cut off any discoloration. Leave whole or separate into florets. Boil: Uncovered 8 to 12 minutes or until tender.
Steam: 8 to 12 minutes or until crisp-tender.
Roast: 15 to 20 minutes.
Place in dish. Microwave 8 to 10 minutes or until tender.
Corn (4 ears)

Husk ears and remove silk just before cooking. Boil: Add water to cover and 1 tablespoon suger. Boil, uncovered, 5 to 7 minutes.
Steam: 5 to 7 minutes or until crisp-tender.
Wrap ears in plastic wrap or place in dish.

1 ear: Microwave 2 to 3 minutes.

2 ears: Microwave 3 to 4 minutes.
Eggplant (1 medium)
Remove stems. Peel can be left on or peel if desired. Cut as desired. Boil: Covered 5 to 8 minutes or until tender.
Steam: 5 to 7 minutes or until tender.
Sauté: With 2 tablespoons butter, 5 to 10 minutes or until tender.
Place in dish. Microwave 7 to 9 minutes or until tender.
Fennel (3 to 4 medium)

Remove feathery tops and tough or discolored outer ribs; trim base. Cut bulbs into fourths. Boil: Covered 8 to 11 minutes or until tender.
Steam: 12 to 15 minutes or until tender.
Roast: 20 to 25 minutes.
Place in dish. Microwave 4 to 5 minutes or until tender.
Greens; Beet, Chicory, Collards, Escarole, Kale, Mustard, Spinach, Swiss Chard and Turnip (1 lb) Remove root ends and imperfect leaves. Steam: 5 to 8 minutes or until tender Beets, Chicory or Escarole: Place in dish. Microwave 8 to 10 minutes, until tender.

Collards, Kale, Mustard, Spinach, Swiss Chard or Turnips: Place in dish. Microwave 4 to 6 minutes or until tender.
Kohlrabi (4 medium)

Cut off root ends and tops. Cut as desired.
Boil: Covered 15 to 20 minutes or until tender.
Steam: 8 to 12 minutes or until tender.
Place in dish. Microwave 3 to 5 minutes or until tender.
Leeks (6 medium)
Remove green tops to within 2 inches of white part. Peel outside layer of bulbs. Cut as desired. Boil: Covered 10 to 12 minutes or until tender.
Steam: 10 to 12 minutes or until tender.
Roast: 12 to 15 minutes.
Place in dish. Microwave 4 to 5 minutes or until tender.
Mushrooms (1 lb)

Trim off stem ends; do not peel. Leave whole, or cut as desired. Sauté: With 1 tablespoon butter, 4 to 6 minutes, stirring frequently, until tender.
Roast: 5 to 10 minutes.
Place in dish. Microwave 4 to 6 minutes or until crisp-tender.
Okra (1 lb)
Remove ends. Leave whole or cut into slices. Boil: Uncovered 8 to 10 minutes or until tender.
Steam: 6 to 8 minutes or until tender.
Place in dish; add 1/4 cup water. Microwave 7 to 9 minutes or until tender.
Onions, White, Yellow and Red  (8 to 10 small)

Peel onions in cold water to prevent eyes from watering. Cut as desired.
Boil: Covered 15 to 20 minutes.
Steam: 15 to 20 minutes.
Sauté: With 2 tablespoons butter, cook onions cut into 1/4-inch slices 6 to 9 minutes or until tender.
Roast: 30 to 40 minutes.
Place in dish; add 1/4 cup water.  Microwave 7 to 9 minutes or until tender.
Parsnips (6 to 8 medium)
Peel; cut off ends. Leave whole or cut as desired. Boil: Covered 9 to 15  minutes or until tender.
Steam: 9 to 15 minutes or until tender.
Roast: 25 to 30 minutes.
Place in dish. Microwave 5 to 6 minutes or until tender.
Pea Pods, Snow or Chinese (1 lb)

Remove tips and strings.
Boil: Uncovered 2 to 3 minutes or until crisp-tender.
Steam: 3 to 5 minutes or until crisp-tender.
Place in dish. Microwave 6 to 7 minutes or until crisp-tender.
Peas, Sweet (2 lb)
Shell just before cooking. Boil: Uncovered 5 to 10 minutes or until tender.
Steam: 15 to 20 minutes or until crisp-tender.
Place in dish. Microwave 4 to 6 minutes or until tender.
Peas, Sugar Snap (1 lb)

Snip off stem ends and remove strings. Boil: Uncovered 4 to 5 minutes or until crisp-tender.
Steam: 6 to 7 minutes or until crisp-tender.
Place in dish. Microwave 6 to 7 minutes or until crisp-tender.
Peppers, Bell (2 medium)
Remove stems, seeds and membranes. Leave whole to stuff and bake, or cut as desired. Steam: 4 to 6 minutes or until crisp-tender.
Sauté: With 1 tablespoon butter, 3 to 5 minutes or until crisp-tender.
Roast: 15 to 20 minutes.
Place in dish. Microwave 3 to 4 minutes or until crisp-tender.
Potatoes, Fingerling (10 to 12)

Leave whole, or cut as desired. Boil: Add water to cover. Boil, uncovered, 15 to 20 minutes or until tender.
Steam: 18 to 22 minutes or until tender.
Roast: 25 to 30 minutes.
Place in dish; add 1/4 cup water. Microwave 9 to 11 minutes or until tender.
Potatoes, Red and White (6 medium)
Leave whole, or peel and cut as desired. Boil: Add water to cover. Boil, uncovered 15 to 20 minutes or until tender.
Steam: 15 to 20 minutes or until crisp-tender.
Bake: Uncovered 1 hour or until tender.
Roast: 40 to 45 minutes.
Pierce whole potatoes to allow steam to escape. Place on paper towel.

1 or 2 potatoes: Microwave 4 to 6 minutes until tender. Cover; let stand 5 minutes.

3 or 4 potatoes: Microwave 8 to 12 minutes or until tender. Cover; let stand 5 minutes.
Potatoes, Russet (4 medium)

Leave whole, or peel and cut as desired. Boil: Add water to cover. Boil, uncovered, 15 5to 20 minutes or until tender.
Steam: 18 to 22 minutes or until tender.
Roast: 30 to 40 minutes.
Pierce whole potatoes to allow steam to escape. Place on paper towel.

1 or 2 potatoes: Microwave 4 to 6 minutes or until tender. Cover; let stand 5 minutes.

3 or 4 potatoes: Microwave 8 to 12 minutes or until tender. Cover; let stand 5 minutes.
Potatoes, Small: Red and White (10 to 12)
Leave whole, or cut as desired. Boil: Add water to cover. Boil, uncovered 15 to 20 minutes or until tender.
Steam: 18 to 22 minutes or until tender.
Place in dish; add 1/4 up water. Microwave 9 to 11 minutes or until tender.
Potatoes, Sweet (4 medium)

Leave whole, or peel and cut as desired. Boil: Add water to cover. Boil, uncovered 15 to 20 minutes or until tender.
Steam: 18 to 22 minutes or until tender.
Bake: Uncovered 1 hour or until tender.
Roast: 40 to 45 minutes.
Pierce whole potatoes to allow steam to escape. Place on paper towel. Microwave 9 to 11 minutes or until tender. Cover; let stand 5 minutes.
Potatoes, Yukon Gold (6 medium)
Leave whole, or peel and cut as desired. Boil: Add water to cover. Boil, uncovered 15 to 20 minutes or until tender.
Steam: 18 to 22 minutes or until tender.
Roast: 25 to 30 minutes.
Pierce whole potatoes to allow steam to escape. Place on paper towel.

1 or 2 potatoes: Microwave 4 to 6 minutes or until tender. Cover; let stand 5 minutes.

3 or 4 potatoes: Microwave 8 to 12 minutes or until tender. Cover; let stand 5 minutes.
Rutabagas (2 medium)

Peel; cut as desired. Boil: Covered 20 to 25 minutes or until tender.
Steam: 20 to 25 minutes or until tender.
Roast: 40 to 45 minutes.
Place in dish; add 1/4 cup water. Microwave 13 to 15 minutes or until tender.
Squash, Summer: Chayote, Crookneck, Zucchini, Pattypan, Straightneck (1 1/2 lb)
Remove stem and blossom ends, but do not peel. Cut as desired. Boil: Uncovered 5 to 10 minutes or until tender.
Steam: 5 to 7 minutes or until tender.
Sauté: With 1 tablespoon olive oil, 5 to 10 minutes or until tender.
Place in dish. Microwave 4 to 6 minutes or until almost tender.
Squash, Winter: Acorn, Buttercup, Butternut, Pumpkin, Spaghetti (2 lb)

Cook in halves or pieces with seeds removed. Boil: Peeled and cut up; covered 10 to 15 minutes or until tender.
Steam: 10 to 15 minutes.
Bake: Place squash halves cut side up in baking dish. Cover and bake 40 minutes or until tender.
Whole Squash except spaghetti: Pierce with knife in several places to allow steam to escape. Place on paper towel. Microwave uncovered 5 minutes or until squash feels warm to the touch. Cut in half; remove seeds. Arrange halves in dish. Microwave 5 to 8 minutes or until tender.

Whole Spaghetti Squash: Pierce with knife in several places to allow steam to escape. Place on paper towel. Microwave uncovered 18 to 23 minutes or until tender. cut in half; remove seeds and fibers.
Turnips (4 medium)
Cut off tops. Leave whole, or cut as desired. Boil: Covered 20 to 25 minutes or until tender.
Steam: 15 to 20 minutes or until tender.
Roast: 30 to 35 minutes.
Place in dish. Microwave 6 to 8 minutes or until tender.
* Vegetables continue to cook a short time after being microwaved. Most vegetables require a stand time after cooking, which completes the cooking and equalizes the temperature throughout the food.
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