University of Hawai'i at Manoa, College of Tropical Agriculture & Human Resources,

Department of Human Nutrition Food and Animal Science,

Cooperative Extension Service, Expanded Food and Nutrition Education Program

Microwave Cooking
Why cook with a microwave? Quick Hints for Microwaving
Microwave cooking helps you: COOKING TIMES
• save time Compact and other low-wattage micro-
wave ovens (600 watts or less) may need
• save energy because cooking is fast
longer cooking times than what is listed
• retain color, flavor, and texture on some recipes and packages.
in foods
• with less clean up, since foods can EVEN COOKING
be served in the cooking container Rotate, stir or re-arrange large amounts
of food once or twice during microwaving.
How do microwaves cook food? Microwave ovens with a carousel feature
do this automatically.
Microwave ovens have "tubes" that change
regular electricity into high-frequency STANDING TIME
microwaves. Ovens have a fan, usually Food removed from a microwave oven
at the top of the oven, that circulates the need "standing time" to finish cooking.
microwaves. Wait a few minutes before serving and
eating.
Water, fat, and sugar absorb microwaves,
causing food particles to vibrate or move CLEANING UP
very fast. This produces heat which cooks Keep your microwave oven clean. Wipe
your food. spills and spatters right away, especially
around the door and seals. Food spills
can affect cooking time and oven effi-
ciency.

To keep food with skin from exploding,

poke holes with a fork before cooking.

KEEPING SAFE - See "Tips" on last page.

Microwaving Vegetables
Cooking vegetables in a microwave oven saves For a 700-800 watt microwave oven, follow
time and can be deliciously low-fat without these approximate cooking times:
added butter or oil. size amount power minutes
small pieces 1 serving high 1-2
Keep a few tips in mind: 2 servings high 2-3
• Be sure the pieces are about the same 4 servings high 3-4
size for even cooking. large pieces 1 serving high 2-2½
• Season vegetables after heating. Salt 2 serivngs high 3-3½
may leave brown spots during cooking. 4 servings high 4-4½
• Cover vegetables for even heating; 1 can/16 oz. high 4½
uncover after cooking.
serving size: ½ cup
• If crisper vegetables are preferred, reduce
small pieces: peas, bean, corn kernel, etc.
cooking time. large pieces: broccoli, asparagus, corn on cob, etc.
 Containers for Microwaving Arranging Food for Microwaving
Choose rounded containers for even Arranging food appropriately is needed
cooking. Choose containers that allow for even cooking in a microwave.
microwaves to reach the food and to
cook it. Best choices are glass ceramics When cooking more than 1 piece, place
and heat-proof glassware and plastic. food in a circle. See the pictures below.
Pottery, plastic, and china should be Avoid putting food in the center of the
used only if labeled "safe for microwave container. Leave about 1 inch of space
use". between each food item for even
cooking. Arrange food in a single layer
Microwave Test #1: Is a container safe? rather than in a pile. Foods that are
If you are not sure, try this simple test. uneven in shape should be placed in the
container with the thickest sides to the
outside of the dish. Broccoli with thick
stalks should be arranged with the buds
or tips meeting in the center and the
tougher stem ends to the outside of the
dish.

Place the empty dish in the microwave

oven next to 1 cup of water in a glass
measure. Microwave on high for 1
minute. If the dish stays cool, it is safe
to microwave. If the dish gets warm or
hot to the touch, it should not be used
for microwaving.
○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○
mixed dish uneven, thick
Do not use jars and bottles since these bulkiy or solid
may crack or break during heating.

Do not use cold storage containers, like

Even Cooking
margarine tubs, whipped topping bowls, Microwaves go through foods up to
and cheese containers. These can warp about 2 inches thick. Cut pieces into
or melt from the heat and cause equal sizes and shapes for even cooking.
chemicals to go into your food. Stir or rotate food once or twice during
Plastic foam plates and cups are also microwaving. Food may also cook
not good for microwaving. unevenly, depending on its ingredients.

Wax paper, oven cooking bags, Microwave Test #2: Does your oven heat
parchment paper and white microwave evenly? Place a fully wet piece of smooth
paper towels should be safe to use. paper towel, the size of the oven tray, in
Avoid letting plastic wraps and thin the microwave oven. Microwave on high
plastic storage bags touch foods during (100% power) for 30-45 seconds. Notice
microwaving. Make a hole or vent in the where the paper is still damp. In these
plastic wrap to allow steam to escape areas, foods will take longer to cook.
during cooking. Never use brown Caution: Paper will burn if left too long.
grocery bags or newspapers in the Do not leave oven unattended during this
microwave oven. test.
 Seasoning and Colors Steaming
Microwave steamers and roasters
Salt pulls liquid out of food and inter-
require a quarter-inch of water, broth or
feres with the microwaves. Salt should
other liquid at the bottom of the cook-
be added to food after it is microwaved.
ware dish. You need to watch some
Other seasonings can be added before
foods during the cooking process, and
microwaving.
add more water or liquid to prevent the
food from drying or burning.

Microwaved foods do not usually brown,

so you may want to use sauces, bastes,
or toppings for color.

Reheating Foods
Use all of the techniques previously
recommended. Food should be
steaming and hot to the touch. Cover
foods to hold in moisture and provide
Defrosting
safe, even heating.
Microwaving can be like magic when it
comes to defrosting. It is fast and
a safe way to thaw frozen food.
Standing Time
Defrosting can be done at any power
Standing time is very important in mi- level, but a low power level (about 30%)
crowave cooking. Microwaves make food is best so that the food does not start to
particles vibrate very fast, and they do cook on the outside before it has thawed
not stop as soon as the oven is turned on the inside. Many ovens have a setting
off. Cooking continues even after the food labeled "defrost," usually about 30-40%
is no longer being exposed to the micro- power level, with the power cycling on
waves. Foods may continue to cook for and off.
another 5 to 20 minutes. Standing time
is important for large, dense (thick) foods
and dishes. The key to defrosting is even microwave
heat. Cover the food, and leave plenty of
space between pieces. Place the thicker
portions to the outside of the dish. Stir,
break up, or re-arrange the food during
defrosting.
 Wattage Power and Cooking Time
Cooking times depend on the wattage power of your microwave oven. Larger amounts
of food need more heating time. Generally, if you double the amount of food, you need to
increase cooking time by 50-60%. Most microwave recipes are for a 600-700 watt oven.
Using recipes from the owner's manual is the easiest way to learn how to cook with your
microwave oven. Microwave ovens usually range between 400-1200 watts. Check the
owner's manual to find the wattage of your oven. The power listed is for the maximum
"high" setting.

Microwave Test #3: What is the power of your microwave oven?

Fill a glass measure with 1 cup of room temperature water and microwave on high (100%
power) until the water comes to a boil; note how long this took. A 600-700 watt oven will
boil water in 2½ to 3 minutes. An oven with more wattage will boil water in less time.

Safety Tips
Do not tamper with safety interlocks on the oven door. Exposure to microwaves can be
harmful. Do not run the oven without food in it.

Keep your oven clean, especially around the door seals. Do not use your microwave
oven if the door glass is broken. Repairs should be done only by qualified service person.

Metal and microwaves do not mix. Avoid using:

• metal cooking containers
• dishes trimmed with metals like gold or silver
• utensils with metal screws, bands or handles
• twist ties
• foil-lined containers

Unless otherwise labeled, microwave cookware should not be used in conventional ovens,
on rangetops, or under browning elements (like a broiler).

Do not use the microwave oven for canning, deep-frying, or heating baby bottles.
Temperatures cannot be controlled well enough.

Potential Fire Hazards

In case of fire, unplug the oven and keep the door closed.

Use caution when cooking high-fat foods (such as beef and pork products).
Spattering may result and cause the container to melt or start a fire.

Do not overcook foods. Watch the oven during short, high-powered cooking
of foods with little moisture or liquid.

Do not dry clothing or other articles; fire and chemical reactions can occur.

COOPERATIVE EXTENSION SERVICE UNIVERSITY OF HAWAII AT MANOA COLLEGE OF TROPICAL AGRICULTURE AND HUMAN RESOURCES
3050 MAILE WAY, HONOLULU, HAWAII 96822 The UH-CTAHR Cooperative Extension Service and the U.S. Department of Agriculture cooperate in
presenting to the people of Hawaii programs and services without regard to race, sex, age, religion, color, national origin, ancestory, disability, marital
status, arrest and court record, sexual orientation, or veteran status. The University is an equal opportunity, affirmative action institution.