Description: Refreshing green salad. When you feel like eating greens, this could be a good choice. When you feel too cold in winter, this is a good way to eat greens. Alternatively, when you feel hot in summer, this is also good once it’s cooled down in the fridge.
Serves: 2
Cooking time: 10 minutes
Ingredients
- Broccoli – cut into bite size, 160g
- Asparagus – cut in 4 pieces, 160g
- Garlic – chopped, 2 cloves
- Olive oil – 1 tablespoon
- Salt – ¼ dash
- Ground black pepper – ¼ dash
Method
1. Wash the asparagus and pat them dry. Trim off the woody stems.
2. Steam the asparagus and broccoli. Meanwhile, in a non-stick frying pan, fry the garlic with olive oil over low heat.
3. Add asparagus and broccoli to the pan, sprinkle some salt and black pepper and mix well.
To serve: Squeeze lemon according to personal preference.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin C | Vitamin E | Folate |
|---|---|---|---|---|---|---|---|---|---|---|
| 108.0 | 4.2g | 7.4g | 9.5g | 3.9g | 2.9g | 0.1g | 0.3g | 76.8mg | 1.5mg | 92.1μg |
| 5.4% | 8.4% | 10.6% | 3.6% | 12.8% | 3.2% | 2.0% | 1.4% | >100% | 51.1% | 46.1% |
Nutritional Tips
Folate is beneficial to women during the preconception period to decrease the possibility of neural tube defects in the newborn. Therefore, requirements are significantly increased in pregnancy.
Folate-rich foods are liver, yeast extract (Marmite), edamame beans and green leafy vegetables. A diet rich in other vitamin Bs and C is usually folate-rich.
Mignonne Nutri-Cuisine 