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Recipe & Guide - Watercress
Very high in Vitamin A This delicate green has been a favourite of the English for years: the watercress sandwich is an English staple. The dime-sized leaves and edible stems of this spicy plant make it perfect for sandwiches, salads and soups. Watercress is so named because it is grown alongside or partially submerged in water: springs and streams are the favoured habitat of watercress. In ancient lore, the watercress was believed to be a cure for the deranged, and to keep a drinker sober if eaten when consuming alcoholic beverages. Selection and Storage
Watercress can be found year-round. Look for watercress that is fresh and healthy and deep green in colour.
Check that watercress is not yellowed, wilted or bruised. Use watercress the day you purchase, if possible. If you need to store for a day or two, wrap in moist paper towels in a plastic bag. Preparation and Eating Tips
Prepare watercress as you would leaf lettuce: simply cut off the end of the stem and rinse thoroughly in a tub of water. Pat dry between paper towels.
Watercress is popular for sandwiches: use it instead of lettuce, or add a few sprigs to your favourite sandwich.
Try adding watercress to salads, add to stuffing, steam with fish or poultry, or stir-fry with vegetables.
Watercress is excellent as a colourful gar¬nish. RED AND GREEN LEAF RICE – 20 minutes
Serve this rice dish along with lean pork chops or pork loin. 1 cup long-grain rice, cooked
1 tablespoon olive oil
1 clove garlic, minced
1 cup arugula, chopped
1-1/2 cups watercress, chopped
1-1/2 cups radicchio, julienned
1 tablespoon fresh Italian parsley, chopped 1. Heat oil in a large skillet. Saute garlic, arugula and watercress over medium heat until wilted slightly.
2. Add rice and other ingredients to skillet and sea¬son to taste with salt and pepper. Toss well and serve. Yields 6 servings. Nutritional analysis per serving:
Calories-167
Protein-2.9 g
Fat-4.8 g
Carbohydrates-27 g
Dietary Fibre-1.1 g
Watercress Nutrition Information:
Serving size: 34 g ( 1 cup, chopped)
Energy: Calories-4
Protein-0.8 g
Fat-0 g
Carbohydrates-0.4 g
Sodium-14 mg
Potassium-112 mg
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Recipe & Guide - Watercress
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