Steam-cooking fresh vegetables in the microwave is a quick and easy way to make a healthy side dish for lunch or dinner. The short cooking time preserves nutrients, color and flavor.
Microwave Fresh Vegetables
Ingredients
2 cups cut vegetables (cut in similar-sized pieces)
1 to 2 Tablespoons water
as desired seasonings
Directions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- Place vegetables in a microwave-safe dish with water. Cover with a microwave-safe cover that allows a little space for steam to escape.
- Microwave on HIGH for the time that matches the vegetable (see below). Let sit for 1 or 2 minutes, remove cover, drain and season as desired.
- Asparagus, bok choy - 2 to 3 minutes
- Carrots, broccoli, cauliflower, green beans - 3 to 4 minutes
- Potatoes (all types, cut into pieces), Brussels sprouts – 5 minutes
Notes
- You can season vegetables before or after cooking.
- Experiment to find the cooking time that's right for you.
- Try softening vegetables such as broccoli and carrots in the microwave for 1 minute on HIGH before adding to stir-fries.
- To cook whole potatoes (white or sweet), first poke the skin all around with a fork to let steam escape. For a medium-sized potato, cook on HIGH for 5 minutes, turn potato over and cook another 5 minutes. Let rest for 2 minutes before checking for doneness. Add periods of cooking 1 minute and resting 1 minute until the potato is done the way you like.
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