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Broccoli with leeks and cashew nuts
A good vegetable dish to serve when entertaining.
What you need
- 1 1/2 kg broccoli, trimmed and divided into florets
- 100 g butter
- 4 leeks, washed and sliced thickly
- 100 g shelled salted cashew nuts
- 6 tsp lemon juice
- freshly ground black pepper
Method
Cook the broccoli in boiling water for 7-10 min. Drain well.
Melt the butter in the frying pan. Add leeks. Fry for 3 min.
Add the nuts. Fry for 1-2 min.
Carefully stir in the broccoli, lemon juice and seasoning. Heat through.
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Preparation 3 minutes Cook 14 minutes Total 17 minutes -
Energy 251 kcal/serving Fat 6.67 g/serving Carbohydrates 166.04 g/serving Glycaemic Index 10 Glycaemic Load 2.26 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1052 | 400 | 10475 | 8350 |
| Energy (kcal) | 251 | 95.8 | 2500 | 2000 |
| Protein (g) | 8.55 | 3.26 | ||
| Carbohydrate (g) | 21.1 | 8.04 | 345 | 275 |
| Fat (g) | 17.5 | 6.67 | 95 | 70 |
| Fat (saturated) (g) | 7.73 | 2.94 | ||
| Fibre (g) | 6.87 | 2.62 | ||
| Sodium (mg) | 253 | 96.6 | ||
| Salt (equivalent) (g) | 0.63 | 0.24 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 387 | 147 | 800 |
| Vitamin B-12 (µg) | 0.02 | 0.01 | 1 |
| Vitamin B-6 (mg) | 0.44 | 0.17 | 2 |
| Vitamin C (mg) | 181 | 69.3 | 60 |
| Vitamin D (µg) | 9.33 | 3.56 | 266 |
| Vitamin E (mg) | 3.80 | 1.45 | 10 |
| Zinc (mg) | 1.61 | 0.61 | 15 |
| Calcium (mg) | 125 | 48.0 | 800 |
| Folate (mcg) | 172 | 65.7 | 200 |
| Iron (mg) | 3.46 | 1.32 | 14 |
| Magnesium (mg) | 96.7 | 36.8 | 300 |
| Niacin (mg) | 1.58 | 0.60 | 18 |
| Pantothenic acid (mg) | 1.26 | 0.48 | 6 |
| Riboflavin (mg) | 0.27 | 0.10 | 1.6 |
| Phosphorous (mg) | 211 | 80.7 | 800 |
| Thiamin (mg) | 0.18 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible black pepper or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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