Cooking vegetables in the microwave is an excellent way to maintain nutrients if done properly. Vegetables lose nutrients (as well as texture and flavor) when they are over-boiled in too much water. Microwave cooking of vegetables requires very small amounts or no water, and cooking time is quick. Thus, nutrients are retained. Vegetables cooked until they are ‘crisp-tender’ have more nutrients and better flavor and texture. When cooking vegetables in the microwave, cut vegetables into same-size pieces and arrange in a microwave-safe dish. Add 2-3 tablespoons of water. Greens, such as spinach or collard greens, need only the water that is on washed, wet leaves. Cover the dish loosely with plastic or waxed paper. Microwave on HIGH, stirring or rearranging halfway through cooking. For specific preparation tips and cooking times of different vegetables, refer to your favorite cookbook. Frozen veggies have cooking times on the packaging and many of them are packaged so that all you have to do is put the package in the microwave for the designated itme – so fast, easy, and very nutritious!
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