Parsley

Parsley is probably the most versatile and most often used herb, adding tangy freshness and colour to all kinds of dishes. It’s available in two varieties – curly-leaf and flat-leaf (also known as continental or Italian parsley). Flat-leaf tends to have a slightly stronger flavour than curly-leaf, but the two can be used interchangeably, and are both available all year round.

To Buy

Look for bright green parsley, with no black or yellow tinges to the leaves.

To Store

Stand parsley upright in a small container, with its roots in water. Cover with a plastic bag and store in the fridge for 3 to 4 days.

To Prepare

Remove leaves from stalks then wash in cold water and pat or spin dry. Chop as required. Parsley stalks are useful for making stocks, or for adding flavour to soups and stews.

Quick ideas with PARSLEY

  1. For a fresh fish dish, place 4 thick white fish fillets onto a baking paper-lined baking tray. Combine ¼ cup chopped parsley leaves with ½ cup breadcrumbs, ¼ cup grated parmesan cheese, 1 teaspoon grated lemon rind and 1 teaspoon olive oil. Mix well then press onto 1 side of each fish fillet. Bake until cooked through.
  2. For a fresh light meal, sauté crushed garlic and diced red chilli in olive oil until aromatic. Toss through cooked spaghetti with finely chopped parsley leaves and grated parmesan cheese
  3. For a fresh pesto, combine ½ cup parsley with ¼ cup toasted pine nuts, 2 tablespoons grated parmesan cheese, 2 cloves crushed garlic and 1 ½ tablespoons lemon juice. Process until combined then slowly pour in ½ cup olive oil, continuing to process until smooth. Delicious as a dip or toss through pasta.

Nutritional Information:

Parsley is a source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain a healthy immune system. If parsley is consumed in lerger quantites (for example, in a 50g serving in a recipe such as tabbouli), it will provide significant quantities of iron (4.2g), calcium (100mg) and folate (85mcg)

Quantity per serve (10g) Quantity per 100g
Energy 5kJ 50kJ
Protein 0.2g 2.0g
Fat, total 0.0g 0.2g
-saturated 0.0g 0.0g
Carbohydrate 0.0g 0.4g
-sugars 0.0g 0.4g
Sodium 5mg 50mg
Vitamin A equivalents 80mcg 800mcg
Vitamin C 10mg 100mg
Potassium 95mg 950mg

QUANTITIES STATED ABOVE ARE AVERAGES ONLY

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The information contained within this section is for general information purposes only, it should not be considered professional medical advice. Please consult your doctor for specific nutritional needs.

 

 

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