Photo: Tyrrell Fitness And Nutrition
Estimated Nutrition (whole recipe, rough)
397
Calories
9g
Protein
28g
Fat
30g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Bell Pepper | 1 medium (119g) | 31 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 7 mL (½ tbsp) vegetable oil
- ½ head of broccoli, chopped
- 500 mL (2 cups) green beans, trimmed
- 5 mL (1 tsp) garlic powder
- 250 mL (1 cup) frozen green peas
- 30 mL (2 tbsp) sesame oil
- 15 mL (1 tbsp) sesame seeds
- Salt and pepper to taste
Directions
1
In a frying pan, heat vegetable oil over medium heat.
2
Add broccoli, green beans and garlic powder and sauté for 1 minute. Add water to cover about ¼ of the vegetables.
3
Reduce heat to a gentle simmer, cover and cook for about 8 to 10 minutes or until vegetables are tender-crisp and bright in colour.
4
Add the frozen peas and sesame oil and cook for another minute. Check the broccoli and beans to see if they are cooked, but still firm. Once they are ready, sprinkle sesame seeds on top and season with salt and pepper.
By Health Canada ·
Recipe sourced from
food_guide_canada