Simple lemony spring greens

Serves 4

  • 1 lemon

  • 2 tablespoons extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 500 g spring greens

1. Using a microplane, finely grate the lemon zest onto a chopping board, then transfer to a jam jar.



2. Cut the lemon in half.



3. Squeeze half the juice into the jar, using your fingers to catch any pips (keep the remaining lemon for another recipe).



4. Add the extra virgin olive oil to the jar with a tiny pinch of salt and pepper.



5. Put the lid securely on the jar and shake well.



6. Have a taste and see whether you think it needs a bit more lemon juice or oil – you want it to be slightly too acidic, so that it's still nice and zingy once you've dressed your spring greens.



7. Half-fill a large saucepan with cold water and add a tiny pinch of salt.



8. Place on a high heat and bring to the boil. Meanwhile...



9. Trim and cut the spring greens in half lengthways, then finely slice them.



10. Once the water is boiling, carefully add the spring greens and cook for 3 to 4 minutes,

or until tender but still bright green in colour.



11. Once cooked, drain the spring greens over the sink into a colander, steam dry for a minute, then tip back into the pan.



12. Give the dressing another good shake up, then drizzle it over the greens.



13. Using tongs, gently toss the spring greens in the dressing while they're still hot to help them soak up all the dressing, then transfer to a bowl and serve straight away.



Tips:

This zesty lemon dressing works nicely on fresh crisp salads as well as other boiled or steamed greens, such as savoy cabbage or pak choi.



This makes a fantastic side dish and you can serve it with almost anything - grilled meats or fish, stews, roasts – you name it!

Nutritional Information

Simple lemony spring greens

With a super-quick lemon dressing

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0 foodies cooked this
A brilliant little side dish – the lemony dressing transforms these simple greens into a zesty delight.
Serves 4
15m
Super easy
Method

1. Using a microplane, finely grate the lemon zest onto a chopping board, then transfer to a jam jar.

2. Cut the lemon in half.

3. Squeeze half the juice into the jar, using your fingers to catch any pips (keep the remaining lemon for another recipe).

4. Add the extra virgin olive oil to the jar with a tiny pinch of salt and pepper.

5. Put the lid securely on the jar and shake well.

6. Have a taste and see whether you think it needs a bit more lemon juice or oil – you want it to be slightly too acidic, so that it's still nice and zingy once you've dressed your spring greens.

7. Half-fill a large saucepan with cold water and add a tiny pinch of salt.

8. Place on a high heat and bring to the boil. Meanwhile...

9. Trim and cut the spring greens in half lengthways, then finely slice them.

10. Once the water is boiling, carefully add the spring greens and cook for 3 to 4 minutes,
or until tender but still bright green in colour.

11. Once cooked, drain the spring greens over the sink into a colander, steam dry for a minute, then tip back into the pan.

12. Give the dressing another good shake up, then drizzle it over the greens.

13. Using tongs, gently toss the spring greens in the dressing while they're still hot to help them soak up all the dressing, then transfer to a bowl and serve straight away.

Tips:
This zesty lemon dressing works nicely on fresh crisp salads as well as other boiled or steamed greens, such as savoy cabbage or pak choi.

This makes a fantastic side dish and you can serve it with almost anything - grilled meats or fish, stews, roasts – you name it!

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Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 79
  • Carbs 2.5g
  • Sugar 1.8g
  • Fat 6.3g
  • Saturates 0.9g
  • Protein 1.5g
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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