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Top 5 dishes made from tenderstem broccoli
1 . Butternut squash zoodles stir fry in spicy thai sauce, cherry tomatoes, broccolini, feta
Butternut squash zoodles stir fry in spicy thai sauce, cherry tomatoes, broccolini, feta
Friday night, I walk out of the office with the prospects of more work waiting for me once I get home: I need something healthy and quick to cook but I have been binging on salads all week and I can't get myself to make another one... Then the epiphany: zoodles!
Ingredient
1 pack
butternut squash zoodles
100 g
cherry tomatoes
100 g
tenderstem broccoli
1 handful
almond flakes (optional)
Cooking instructions
* Step 1
Preheat the over at 220C. Place the broccoli on a over tray on a sheet of baking paper. Rub with a splash of olive oil, add salt and peper to taste and roast in the oven for 10 min or until brown and crispy.
* Step 2
Warm up a wok or large pan with a dash of olive oil, over medium heat. Add the garlic and let it fry until it starts to turn brown - then remove. Cut the tomatoes in half, sprinkle with oregano and chilli and let cook for 3-5 mins.
In the meantime, pierce the zoodles bag and steam in the microwave for 2min 30sec.
* Step 3
Add the sauce to the pan and stir well. Let it warm up for about 1 min, then add the zoodles and the broccoli. Mix well for 1-2 min, then place on a plate(s).
Note: if there is a photo you can click to enlarge it
2 . Tempura Tenderstem Broccoli
Tempura Tenderstem Broccoli
An easy, light batter great for vegetables, herbs and seafood
Ingredient
50 g
corn flour
50 g
plain flour
65 ml
sparkling water
200 g
tenderstem broccoli
1 litre
Veg oil
Cooking instructions
* Step 1
Put the veg oil in medium sized sauce pan and place over a medium heat
* Step 2
Mix the flours in a large bowl, season with salt then whisk together with the sparkling water
* Step 3
When the oil reaches 180c trim and dip the tenderstem into the batter. Ensure all the broccoli is coated, then allow any excess to drain back into the bowl
* Step 4
Place in the oil and allow to fry for 30 sec to 1 minute turning once or twice, remove with a slotted spoon and allow to drain on kitchen roll
Note: if there is a photo you can click to enlarge it
3 . Creamy sesame noodles + veg stir-fry
Creamy sesame noodles + veg stir-fry
A nourishing Monday night meal. Use any crunchy veg you have!
Ingredient
1/2
onion
3 cloves
garlic
1 bunch
asparagus
1 handful
tenderstem broccoli
3 tbsp
sesame seeds
2 tbsp
soy sauce
2 tbsp
tahini
1.5 tbsp
cider vinegar
1.5 tbsp
sesame oil
1 tsp
chilli sauce
Cooking instructions
* Step 1
Start by making the sesame sauce. Add all the ingredients to a bowl with a splash of water. Mix well.
* Step 2
Prepare all the ingredients before you start cooking. Peel and finely chop the onion and garlic, chop the chilli and coriander stalks. Set aside the coriander leaves for later.
* Step 3
Snap off the woody ends of the asparagus and discard. Slice off the delicate tops, then slice any thick stems lengthways.
* Step 4
Trim the broccoli stems and cut off any delicate florets. Slice any thicker stalks lengthways.
* Step 5
Cook the noodles in a pan of boiling water according to pack instructions.
* Step 6
Refresh under cold water, then toss through a little sesame oil. Set aside.
* Step 7
Toast the sesame seeds in a dry frying pan until turning golden. Set aside.
* Step 8
Now for the stir-fry.
* Step 9
Add the asparagus and broccoli stalks, and cabbage if using. fry over a medium-high heat for a few mins.
* Step 10
Add the delicate tops and florets and fry for a further few mins until tender.
* Step 11
Move the veg to one side, then add the noodles to warm through.
* Step 12
Toss the sesame sauce through the noodles, using tongs to mix it up well. Keep the noodles and veg fairly separate.
* Step 13
Using tongs, put the noodles into your bowls, then put the veg on top.
* Step 14
Sprinkle over sesame seeds and coriander leaves. Serve with a fried egg if you like.
Note: if there is a photo you can click to enlarge it
4 . Quick smokey cod, greens and orzo
Quick smokey cod, greens and orzo
This dish really is the most deliciously indulgent and impressive, yet super easy mid-week meal. I made it with cod and tenderstem broccoli but you could substitute any reasonably fast cooking veg (beans, sugar snap peas, baby corn, carrot batons etc) and any chunky white fish. I took inspiration from a Bbc good food recipe but I changed up some of the flavours based on what I had available.
Ingredient
1
onion
1 tsp
chipotle paste
1 tsp
smoke paprika
500 ml
vegetable stock
250 g
tenderstem broccoli
Cooking instructions
* Step 1
Preheat the oven to 180 degrees (200 if not fan assisted). Then finely chop the onion.
* Step 2
Heat 1 tbsp of olive oil in an oven proof pan and fry the onion for 5 mins.
* Step 3
Then add the chipotle, smoked paprika, broccoli, pasta and veg stock. Mix together and put in the oven for 10 minutes.
* Step 4
Remove from the oven. Add the herbs, lemon zest and peas. Mix together. Then add the fish fillets to the mixture. Sprinkle with a pinch of salt, black pepper, a very light dusting of cayenne pepper and a drizzle of olive oil. Return to the oven for another 10 minutes.
* Step 5
Remove from the oven. Squeeze half the lemon over the top of the mixture and serve.
Note: if there is a photo you can click to enlarge it
5 . 2 sunny summer salads
2 sunny summer salads
A bbq isn’t complete with some bright and beautiful summer salads. These are two of my favourites and go perfectly with zesty bbq chicken and crushed new potatoes #mycookbook
Ingredient
1 packet
tenderstem broccoli
2 cloves
garlic, thinly sliced
Half
a lemon - zested
200 g
sweet tomatoes chopped
2
avocados
2
limes
Cooking instructions
* Step 1
Prepare the sweetcorn by wrapping each one individually in tin foil with a little seasoning and olive oil. Cook on the bbq for 15-20 minutes until soft and blackened. Remove from the heat and cool.
* Step 2
Once cool, use a knife to remove the sweetcorn from the cob and transfer to a large bowl. Then chop all the remaining items (excluding the avocado) and add to the bowl and mix.
* Step 3
Then chop the avocado and fold into the mixture (handle with care so it doesn’t turn to mush) and add some seasoning, the juice of two limes and a drizzle of olive oil. Mix, cover and set aside.
* Step 4
For the yellow courgette salad, peel the courgette in ribbons using a potato peeler.
* Step 5
Heat a tbsp olive oil in a pan. Finely slice the garlic and add it to a pan over a medium heat. Sizzle it but don’t let it burn. When golden, add the broccoli with some seasoning and cook on a low heat until tender (but still crunchy). I covered the pan with a lid for a couple of minutes.
* Step 6
Once cooked, remove from the heat and leave to cool. Then mix with the courgette ribbons and seasoning and arrange on a plate.
* Step 7
Sprinkle with lemon zest and drizzle with extra virgin olive oil
Note: if there is a photo you can click to enlarge it
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