Steamed Brassicas with Mustard, Capers, and Carrot
This recipe combines fibre-rich brassicas, including broccoli, cauliflower, and Brussels sprouts, with circulation-boosting mustard and heart-healthy extra-virgin olive oil. Steaming is a healthy and quick cooking method that preserves vitamin and mineral content in the vegetables.
1 carrot, coarsely grated
1 Tbsp (15 mL) Dijon mustard
1 Tbsp (15 mL) capers, chopped
1 Tbsp (15 mL) extra-virgin olive oil
1 tsp (5 mL) sherry vinegar
1 cup (250 mL) each small broccoli and cauliflower florets
1/2 cup (125 mL) each red and white cabbage, shredded
1 cup (250 mL) Brussels sprout leaves
Salt and pepper
Combine first five ingredients in medium mixing bowl.
Place broccoli and cauliflower florets on bamboo steamer rack. Put shredded cabbage on separate steamer rack, on top of first rack.
Place racks over pan filled with an inch or two of lightly boiling water and cover top steamer rack with lid. Steam 4 to 5 minutes until veggies are slightly tender yet still crisp.
Add Brussels sprout leaves to top steamer rack, and cook for 1 minute.
Add vegetables to ingredients in mixing bowl and gently combine. Season to taste as desired.
Serves 4.
Each serving contains: 101 calories; 2.6 g protein; 6.6 g total fat (1 g sat. fat, 0 g trans fat); 9.6 g carbohydrates; 3.1 g fibre; 143 mg sodium
source: "Tasty Ticker-Friendly Food", alive #327, January 2010
Steamed Brassicas with Mustard, Capers, and Carrot
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