Steamed vegetables with flavoured butters

Steamed Vegetables

Serves 6

  • For the turnips

  • 1 clove garlic, chopped

  • ½ red chilli, deseeded and finely chopped

  • 2 sun-dried tomatoes in oil, drained and finely chopped

  • 60 g unsalted butter, softened

  • 500 g baby turnips, quartered if large

  • For the carrots

  • 1 pinch sugar

  • finely grated zest of ¼ orange

  • 1 pinch cumin seeds

  • 1 tablespoon fresh thyme, leaves picked

  • 60 g unsalted butter, softened

  • 450 g carrots, cut into thick strips

  • For the broccoli

  • ½ tablespoon chopped fresh rosemary

  • 3 anchovy fillets, finely chopped

  • 60 g unsalted butter, softened

  • 350 g broccoli, cut into florets

  • For the mangetout

  • finely grated zest of plus 1 tablespoon of juice ½ lemon

  • 60 g unsalted butter, softened

  • 350 g mangetout, trimmed

Make the flavoured butters. If you are making the turnips, pound the garlic, chilli and sun-dried tomatoes to a paste in a pestle and mortar. Add seasoning and the butter and pound well. Dollop onto a sheet of greaseproof paper and roll into a cylinder, twisting the ends like Christmas crackers. Place in the freezer to firm up.



For the carrots, pound the sugar, zest, cumin seeds and thyme; for the broccoli, the rosemary and anchovies; for the mangetout, mix the lemon juice and zest. Then add the seasoning and butter, pound and roll into Christmas cracker shapes, as before.



Put the veg in a 2-layer steamer. Carrots should be nearest to the heat, then baby turnips, then broccoli florets, then mangetout. Steam for 10 minutes and serve each vegetable with circles of flavoured butter melted over the top.

Nutritional Information

Steamed vegetables with flavoured butters

A little bit of oomph for your veg

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Serves 6
20m
Super easy
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Method

Steaming is a great way to cook veg. It keeps in so many of the vitamins lost by boiling, and can be done in stacked steamer baskets. Best of all, though, it only takes up one ring of your cooker! The butters are easy to make and can be done way ahead. Keep any leftovers in your freezer and use a slice when you cook a steak. Don't cook all the vegetables or you'll have far too many – just pick your two favourites.

Make the flavoured butters. If you are making the turnips, pound the garlic, chilli and sun-dried tomatoes to a paste in a pestle and mortar. Add seasoning and the butter and pound well. Dollop onto a sheet of greaseproof paper and roll into a cylinder, twisting the ends like Christmas crackers. Place in the freezer to firm up.

For the carrots, pound the sugar, zest, cumin seeds and thyme; for the broccoli, the rosemary and anchovies; for the mangetout, mix the lemon juice and zest. Then add the seasoning and butter, pound and roll into Christmas cracker shapes, as before.

Put the veg in a 2-layer steamer. Carrots should be nearest to the heat, then baby turnips, then broccoli florets, then mangetout. Steam for 10 minutes and serve each vegetable with circles of flavoured butter melted over the top.

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 100
    5%
  • Carbs 4.4g
    2%
  • Sugar 3.6g 4%
  • Fat 8.5g 12%
  • Saturates 5.3g 27%
  • Protein 1.0g 2%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

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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  • For the turnips

  • 1 clove garlic, chopped

  • ½ red chilli, deseeded and finely chopped

  • 2 sun-dried tomatoes in oil, drained and finely chopped

  • 60 g unsalted butter, softened

  • 500 g baby turnips, quartered if large

  • For the carrots

  • 1 pinch sugar

  • finely grated zest of ¼ orange

  • 1 pinch cumin seeds

  • 1 tablespoon fresh thyme, leaves picked

  • 60 g unsalted butter, softened

  • 450 g carrots, cut into thick strips

  • For the broccoli

  • ½ tablespoon chopped fresh rosemary

  • 3 anchovy fillets, finely chopped

  • 60 g unsalted butter, softened

  • 350 g broccoli, cut into florets

  • For the mangetout

  • finely grated zest of plus 1 tablespoon of juice ½ lemon

  • 60 g unsalted butter, softened

  • 350 g mangetout, trimmed