2017-08-21
Broccolini with Manadarin and Chilli
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Broccolini with Manadarin and Chilli

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<b>Prep:</b> 10 mins Prep: 10 mins
<b>Cook:</b> 3 mins Cook: 3 mins
Serves 4 as a side dish Serves 4 as a side dish
Excellent source of iron Excellent source of iron
Low Sodium Low Sodium
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Ingredients

Ingredients

  • 2 handfuls broccolini (or broccoli)
  • 4 mandarins, sliced into rounds

Dressing Ingredients

  • 1 teaspoon grainy mustard
  • 1 ½ Tablespoons olive oil
  • ½ teaspoon dried chilli flakes
  • Juice of one lemon
  • Zest of one lemon, finely grated
  • 1 teaspoon honey
  • 2 teaspoons chia seeds

Method

Method 

Blanch broccolini or broccoli in boiling water for a couple of minutes then run under cold water to bring out the colour

Mix dressing ingredients well in a cup or jug

Arrange broccolini (or broccoli) and mandarins on a platter and drizzle over dressing

For more fruit and vegetable inspiration visit 5aday.co.nz

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  • Goes great with
  • Nutrition

Nutrition Information Per Serving

Serving size: 171g
Energy kJ (kcal) 549 (131)
Protein (g) 4.1
Fat (g) 6.9
Saturated (g) 1
Carbohydrate (g) 11.4
Sugars (g) 11.2
Sodium (mg) 7.8
Iron (mg) 0.7
Fibre (g) 4
Vitamin C (mg) 81
Vitamin A (ug) 75
Potassium (mg) 444
Folate (ug) 56

 

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TAKAPUNA, AUCKLAND, NEW ZEALAND
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