Gingery broccoli-fry with cashews
SERVES 2 PREP 15 mins COOK 10 mins EASY V
320g broccoli, stalks and
florets separated
40g cashews, roughly chopped
1 tbsp sesame oil
15g ginger, finely sliced
1 small red onion, finely chopped
1 red pepper, deseeded and cut into thin strips
1 large carrot (160g), cut into thin strips
2 garlic cloves, thinly sliced
1 red chilli, deseeded and finely chopped, plus extra, sliced, to serve
1 tbsp tamari
1 lime, juiced and zested
7g chopped coriander, plus extra to serve
2 eggs, beaten
1 Blitz the broccoli stalks in a food processor until finely chopped. Add the florets, and pulse again to achieve a rice-like texture.
2 Lightly toast the cashews in a wok or frying pan, then tip onto a plate and set aside. Heat the oil in a pan over a high heat and add the ginger, onion, pepper, carrot, garlic and chilli. Stir-fry for 2-3 mins until starting to brown, then cover with a lid and cook for another 2 mins.
3 Add the broccoli and 3 tbsp water, and stir-fry for 3 mins until all the veg is tender. Pour in the tamari, lime juice and zest and the coriander, stir well, then pour in the eggs and stir-fry briefly to just set. Serve with the cashews, extra coriander and some sliced chilli scattered over, if you like.
GOOD TO KNOW healthy • folate • fibre • vit c • fibre • iron • 4 of 5-a-day • gluten free PER SERVING 388 kcals • fat 21g • saturates 4g • carbs 22g • sugars 15g • fibre 13g • protein 20g • salt 1g
tip
Chopping cruciferous veg enhances the levels of beneficial compounds called glucosinolates, which have cancer-protective properties.
Spring greens with lemon dressing
SERVES 8 PREP 10 mins COOK 5 mins EASY V
250g broccoli, thicker stalks halved
400g spring greens, thick stalks removed, shredded
For the dressing
2 garlic cloves, crushed
1 lemon, zested and juiced
2 tbsp olive oil
1 For the dressing, combine the garlic, lemon juice and zest, olive oil and some seasoning. Set aside.
2 Bring a large pan of water to the boil and cook the broccoli and greens for about 5 mins until tender. Drain well, then toss through the dressing and serve.
