Microwavable Vegetables
This is a simple method for cooking vegetables, especially if you are short on time.
Ingredients
- 3 cups Vegetables Carrots, broccoli, cauliflower, root vegetables, green beans, leafy greens, or asparagus
Equipment
- Microwave
- Microwave Safe Dish
Instructions
- Wash and trim fresh vegetables. Cut veggies in small, even pieces. Add to microwave-safe bowl. Frozen veggies can be placed directly into bowl.
- Add 2 tbsp. water. No water is needed if you are steaming leafy greens that have just been washed.
- Cover with wax paper or paper towel with one corner folded up to allow steam to escape.
- Cook for 3-5 minutes on HIGH. Check for doneness. *Time varies depending on strength of microwave. Cook only in ceramic or glass.
- Remove vegetables from microwave. Let sit to finish steaming.
Notes
Chef’s Tips
- When steaming whole vegetables, like potatoes or squash, prick the skin with a fork to prevent bursting. Place on a towel while cooking.
- Experiment with mixing vegetables, such as carrots and asparagus or green beans and broccoli.
Nutrition
Nutrition Facts
Microwavable Vegetables
Amount per Serving
Calories
116
Calories from Fat 9
% Daily Value*
Fat
1
g
2
%
Saturated Fat
0.2
g
1
%
Polyunsaturated Fat
0.4
g
Monounsaturated Fat
0.1
g
Sodium
86
mg
4
%
Potassium
386
mg
11
%
Carbohydrates
24
g
8
%
Fiber
7
g
29
%
Protein
6
g
12
%
Vitamin A
9242
IU
185
%
Vitamin C
19
mg
23
%
Calcium
46
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Broccoli, Carrot, Root Vegetables