You can use a large coffee mug, bowl, or measuring jug as long as it's safe to microwave. Spray the inside of your dish with nonstick cooking spray so you can easily get the egg whites out once they've cooked. You could also use a shallow ramekin if you want the egg whites to come out oval or circular. Slowly pour your seasoned egg whites into the greased dish and set it on your microwave's turntable. Close the door and microwave the egg whites on full power for 45 seconds. Wear oven mitts to take the dish of egg whites out of the microwave. Set it on a heat-proof surface and scatter 2 tablespoons (5 g) of freshly chopped herbs, such as basil, parsley, or dill, over the whites if you want an herbal flavor. Serve the microwaved egg whites from the dish or transfer them to a serving plate. To store leftover egg whites, put them in an airtight container and refrigerate them for up to 4 days.

How would you rephrase that briefly using Chinese?
在微波炉加热盘上喷一点食用喷雾油。 把混合物倒进准备好的盘子里，把微波炉调到高功率模式，加热45秒。 取出盘子，如果需要，在上桌前可以撒点新鲜的香草。