Sautéed Fiddleheads

1 Reviews
100% would make this recipe again

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Soaking : 10 min Preparation : 5 min Cooking : 10 min
70 calories/serving

Ingredients

200 g fiddleheads
1 tbsp olive oil 15 mL
1 pinch 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 (100 g)

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

Net Carbs

5 g

Protein

5 g

Vitamin A

36 %

Vitamin C

44 %

Calcium

3 %

Iron

10 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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