Load up on greens with these nutritious recipes that make the most of seasonal veg
5 healthy ideas
Spring chicken in a pot
SERVES 4 PREP 20 mins COOK 45 mins EASY
Heat 1 tbsp olive oilin a large, heavy pan over a medium heat and fry 1 roughly chopped onionfor 5 mins until softened. Add 500g boneless, skinless chicken thighsand fry until lightly coloured. Add 300g small new potatoes, 425ml low-salt vegetable stockand plenty of black pepper, then bring to the boil. Cover and simmer for 30 mins until the potatoes are tender and the chicken is cooked through. Add 350g chopped broccoli, 350g shredded spring greens, 140g petit poisand 1 small bunch of sliced spring onions, stir well, then return to the boil. Cover and cook for 5 mins more. Stir in 2 tbsp pestoand warm through.
GOOD TO KNOW healthy • low cal • folate • fibre • vit c • iron • 3 of 5-a-day PER SERVING 358 kcals • fat 13g • saturates 3g • carbs 21g • sugars 7g • fibre 11g • protein 34g • salt 0.4g
Spring greens with black pepper & crème fraîche
SERVES 6 PREP 15 mins COOK 10 mins EASY V
Cut 600g trimmed spring greensin half lengthways, then cook in a wide, shallow pan of boiling salted water for 1-2 mins. Drain well. Combine 6 tbsp low-fat crème fraîchein the pan with a sprinkle of salt and pepper, and bring almost to the boil. Carefully add the spring greens to the pan so they don’t overlap too much, and reheat gently. Transfer the greens to a warmed shallow dish and spoon over the crème fraîche. Sprinkle with a little more pepper and serve.
GOOD TO KNOW healthy • low fat • vit c • 1 of 5-a-day • gluten free PER SERVING 55 kcals • fat 3g • saturates 2g • carbs 2g • sugars 2g • fibre 4g • protein 3g • salt 0.1g
Spring greens with fennel & apple
SERVES 6 PREP 10 mins COOK 5 mins EASY V
Heat 2 tbsp olive oilin a large pan over a medium-high heat and stir-fry 1 large head of spring greens, shredded, 1 fennel bulb, finely sliced (reserve the fronds), and 2 green apples, sliced into matchsticks, for 2-3 mins to wilt. Add the juice of 1/2a lemon, season and cook for 1 min until the veg is tender with some bite. Sprinkle over the reserved fronds to serve.
GOOD TO KNOW vegan • healthy • low fat • folate • vit c • 1 of 5-a-day • gluten free PER SERVING 94 kcals • fat 5g • saturates 1g • carbs 8g • sugars 8g • fibre
