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Sautéed Fiddleheads

1 Reviews
100% would make this recipe again

Brining : 10 min Preparation : 5 min Cooking : 10 min
70 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

200 g fiddleheads
1 tbsp olive oil 15 mL
salt [optional]
ground pepper to taste [optional]

Before you start

Fiddleheads may be poisonous if eaten raw. Make sure you wash them well, soak at least 10 minutes to reduce their bitterness, and cook them in plenty of water.

Method

  1. Prepare the fiddleheads: wash them well and soak them at least 10 min.
  2. Steam them 10 min or blanch them 15 min in a pot of boiling salted water. Drain them and shake a few times to remove excess water.
  3. Return the fiddleheads to the pan, add the oil, and season with salt and pepper to taste. Cook an additional couple minutes over low heat, with stirring, until the fiddleheads are well coated and lightly coloured. Serve.

Nutrition Facts Table

per 1 Serving (100g)

Amount

% Daily Value

Calories

70

Fat

5 g

8 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

0 mg

0 %

Carbohydrate

5 g

2 %

Fibre

0 g

0 %

Sugars

0 g

Protein

5 g

Vitamin A

36 %

Vitamin C

44 %

Calcium

3 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Cholesterol, Sodium, Sugar, Trans Fat
Low  :
Saturated Fat
Source of  :
Iron, Magnesium, Phosphorus, Vitamin B2, Vitamin E, Zinc
Good source of  :
Copper, Potassium, Vitamin C
Excellent source of  :
Manganese, Niacin, Vitamin A
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Fats 1

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again