Vegetable

Artichoke Asparagus Beetroot Broccoli Cabbage Carrots Cauliflower Corn on Cob Courgettes Green Beans Parsnips Peas Potatoes Spinach Sprouts Swede/Turnip

Boil
mins

Steam
mins

COOKING TIMES
GRAIN 1 CUP Amaranth Buckwheat Bulgar Couscous Millet Polenta WATER CUPS 2 2 2 1 2 5 MINS 30 15 15 10 25 35 GRAIN 1 CUP Quinoa Basmati Brown Basmati White Brown Rice Wild Rice White Rice WATER CUPS 2 2 1 2 2 1 MINS 20 25 15 40 45 15

30-40 8-10 60-90 10-12 5-10 10-15 10-15 10-15 5-10 10-12 20-25 7-10 15-20 4-5 10-15 15-30

25-30 4-5 5-6 5-6 5-6 5-6 8-10 5-10 5-10 3-5 10-12 2-5 8-10 -

Tip

Soaking grains reduces cooking times.

Tip

Overcooking vegetables degrades vitamin content. Aim for al dente with crunchy bite.

Meat Roasting Times by Weight...

OVEN (190C/375F/GAS 5) COOKING TIME BEEF 190C Rare Medium Well Done Rare Medium Well Done 20 mins per 450g/1lb 25 mins per 450g/1lb 30 mins per 450g/1lb 20 mins per 450g/1lb 25 mins per 450g/1lb 30 mins per 450g/1lb 35 mins per 450g/1lb 25 mins per 450g/1lb + 20 mins + 25 mins + 30 mins + 20mins + 25 mins + 30 mins + 35 mins + 25mins INTERNAL TEMP 60C 70C 80C 60-70C 70-75C 75-80C 80-85C 80-85C

SILVERSIDE

CHUCK

FORE RIB THICK THIN RIB RIB

BRISKET

SIRLOIN

TOPSIDE

NECK

FLANK

RUMP

LAMB

190C

THICK FLANK
LE G

PORK

190C

SHIN

CHICKEN 190C

Advice: Ensure that any meat that has been frozen is completely defrosted before cooking. Leave roast to rest in a warm place for 10-20 mins after cooking. Use an instant-read thermometer plcaed into the centre or thickest part of the meat to check that the minimum internal temperature has been reached. Ensure that all food is fully cooked and piping-hot before serving. For poultry, ensure the juices run clear i.e. when the meat is pierced with a knife no blood runs out. If in any doubt, do not serve food undercooked and refer to the meats packaging instructions or your ovens manual.