Vegetable Cooking Methods Small vegetables, like baby squash and tiny potatoes, may be cooked whole. Medium and large vegetables usually are cut into bite-size pieces before they are cooked. Sometimes medium or large vegetables, like potatoes, beets, and eggplant, are microwaved, baked, or roasted whole. Microwave cooking is a good way to prepare vegetables. They are tasty and retain the bright color they have when raw (Figure 15.17). To steam vegetables, begin by placing a steamer basket in the bottom of a saucepan. Add water to cover the bottom of the pan, but not enough to touch the basket. Next, place vegetables in the basket and cover the pan. Bring the water to a boil and steam until tender. Microwaving Vegetables Step 1 Step 2 Step 3 Step 4 Pierce whole potatoes, squash, turnips, beets, or eggplant several times with a fork. Place vegetable pieces in a microwave-safe dish or on a paper towel. Sprinkle lightly with water and cover the dish. Microwave vegetables on high or medium high until tender. Figure 15.17 When steam pressure builds as food is heated, the food may expand so much that it explodes. To avoid explosions when preparing whole vegetables such as potatoes, tomatoes, and eggplant, be sure to pierce their skin with a fork before microwaving. Focus on Food Are Potatoes Fattening? A medium-sized potato has about 90 calories and almost no fat. The calories and fat in apples are about the same as potatoes. Why do people think potatoes are fattening and not apples? It is because potatoes often are fried or served with extras. The oil from frying and the extra ingredients add calories. Look at the table to see how the calories increase. Baked potato, plain 90 calories Baked potato with 1 tablespoon sour cream 115 calories Boiled potato with ¼th cup cheese sauce 155 calories Baked potato with 1 tablespoon butter or margarine 190 calories 25 potato chips 265 calories 1 cup hash browns 340 calories 25 french fries 400 calories Plain potatoes are low in fat and calories. What happens to calories in other foods that are fried? 369 Copyright Goodheart-Willcox Co., Inc. Chapter 15 Versatile Vegetables