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Add 2 to 3 tablespoons (30 to 44 ml) of water and cover the bowl or dish. the water creates the steam when you heat the veggies. once you've added the water, cover the container loosely with a plate or heatproof lid so the steam can escape. microwave-safe plastic wrap, wax paper, parchment paper, and paper towels are also good options for coverings., every form of cooking reduces the nutrient value of food. the main contributing factors are temperature, cooking time, and method. during boiling, water-soluble nutrients may leak out of the food..
Continued. but in most cases, using your microwave to cook food, if it’s covered tightly in a microwave-safe container with a minimal amount of liquid, is a nutritional win.