Serves: 5

Little, if any, water must be added when cooking vegetables. Often enough moisture clings to the vegetable from washing otherwise just one or two tablespoons of water is usually enough. Very few nutrients are lost when vegetables are microwaved, because the water-soluble nutrients do not have a chance to leach out into cooking water.

Cover vegetables tightly it speeds cooking, food cooks more evenly, and less water is needed.

Pierce skins of potatoes, winter squash, egg yolks, chicken, apples and anything else that has a solid skin. Holes in the skin keep food from exploding due to steam buildup.

Arrange tender parts such as asparagus tips and broccoli florets toward the center of the dish, where they will get less heat than at the outer edges.

Vegetable pieces of uniform size and thickness cook more evenly than uneven pieces.

Frozen vegetables are almost fully cooked and may require less time than fresh vegetables. Packaged frozen vegetables can be cooked right in the carton or pouch if there is no foil or wire on the package. Cut an X in the top of a waxed box of vegetables, place carton on plate or paper towel. Allow a few minutes standing time after cooking. Cut a large X across a plastic pouch, place X down on a plate, and microwave. Once it is cooked, pick up two corners and the food will fall out onto the plate.

Canned vegetables need only to be warmed as they are already cooked. Save the vegetable water for soups.

TO SEASON VEGETABLES:
Top with fresh lemon wedges and squeeze.
Try nutmeg on spinach, a touch of oregano with zucchini, basil with tomatoes and dill or parsley with potatoes.
Sprinkle with salt-free seasonings.

More Recipes from the The Healthy HomeStyle Cookbook Cookbook:
*Introductory Notes
Bread-Making Tips
Desserts
Guidelines For Microwaving Vegetables