Try a little tenderness ...

with Tenderstem^® broccoli

TenderSTEM!

It's a member of the Brassica family, so it's related to Brussels sprouts, cauliflower and cabbage. It has a mild, distinctive flavour and a texture which is more akin to asparagus than traditional broccoli and it's deliciously succulent.

As the name suggests, Tenderstem is tender from floret to stem so you can eat the whole vegetable, unlike ordinary broccoli which tends to have a thicker, and sometimes woody, stem. Like all vegetables, it is a healthy choice and provides variety in a balanced diet. 80g or approximately six stems equates to one portion towards the recommended five a day. It's a great way to incorporate extra portions of dark green leafy vegetables in to your diet and it is so versatile you can include it in many different dishes. Here are a few for you to try courtesy of Tenderstem^®.

TENDERSTEM^® BROCCOLI AND SMOKED SALMON TART

Serves 4

Ingredients:

1 x 20cm baked shortcrust pastry case
150g Tenderstem^® broccoli (8-9 spears)
2 medium eggs
2 medium egg yolks
1 x 142ml carton single cream
4 spring onions, finely sliced small handful of flat leaf parsley, chopped
125g smoked salmon, chopped
Salt and pepper

Method:

Preheat the oven to 175°C/350°F/gas mark 4.

Cut the broccoli into pieces, so that each floret end is about 7-8 cm in length. Roughly chop the stalk pieces. Cook all the broccoli in boiling water for 4 minutes, refresh under cold water and set aside.

Mix together the eggs, egg yolks, cream, spring onions and parsley. Season with pepper and a little salt, if liked (the smoked salmon may add enough salt for your taste).

Arrange the smoked salmon and the chopped stalk pieces of broccoli in the baked pastry case. Pour the egg and cream mixture over. Arrange the floret end pieces of broccoli in the tart like the spokes of a wheel, with the florets around the edge of the tart.

Bake the tart in the preheated oven for about 25 minutes or until golden brown on top and just set.

Serve the tart with a crisp green salad with a lemony dressing.

 

TENDERSTEM^® BROCCOLI AND CHILLI BEEF STIR FRY

Serves 4

Ingredients:

200g Tenderstem^® broccoli
2 tablespoons groundnut oil
450g lean rump steak, cut into thin strips
1-2 red chillis, deseeded and finely sliced
1 large carrot, cut into thin sticks, about 6cm in length
2cm piece root ginger, peeled and finely chopped
1 large clove garlic, crushed
6 spring onions, trimmed and sliced small handful coriander leaves rice or noodles, to serve

Sauce:

2 teaspoons cornflour
1 tablespoon soy sauce
2 tablespoons dry sherry or Chinese rice wine
150ml beef stock
1 teaspoon honey
1 teaspoon toasted sesame oil

Method:

In a small bowl, mix together the ingredients for the sauce and set aside.

Prepare the Tenderstem^®. Cut the floret ends off the Tenderstem^® spears and leave whole. Slice the remainder of the Tenderstem^® spears thinly, on the diagonal.

Heat a wok or large frying pan until hot. Add 1 tablespoon groundnut oil, then the rump steak and stir-fry for 4 minutes, adding the chilli for the final minute. Remove with a slotted spoon and keep warm.

Add the remaining tablespoon of groundnut oil to the pan. Add the prepared Tenderstem^® and carrot, plus 2 tablespoons of water, and stir-fry for 3 minutes. Add the ginger, garlic and spring onions to the pan and continue stir-frying for another 2-3 minutes.

Return the cooked steak to the pan along with the sauce, and stir-fry for another minute until the sauce has thickened.

Serve the stir-fry topped with coriander leaves on a bed of rice or noodles.

 

WARM TENDERSTEM^® BROCCOLI AND TARRAGON CHICKEN SALAD

Serves 4

Ingredients:

4 boneless, skinless chicken breasts, cut into chunky strips
Small handful of fresh tarragon leaves, roughly chopped
Grated zest of 1 lemon
150g mixed salad leaves
150g cherry tomatoes, halved
6 spring onions, sliced
1 tablespoon sunflower oil
1 clove garlic, crushed
200g Tenderstem^® broccoli
25g pine nuts, toasted
Salt and pepper

Dressing:

1 teaspoon wholegrain mustard
1 tablespoon fresh lemon juice
2-3 tablespoons olive oil
small handful fresh tarragon leaves, chopped

Method:

Put the chicken strips into a bowl, add the tarragon, lemon zest, salt and pepper and mix well. Leave to marinate in the fridge for a few hours.

Mix together the dressing ingredients in a small bowl and set aside.

When you are ready to serve the salad, put the salad leaves, tomatoes and spring onions in a large serving bowl and season with salt and pepper.

Heat the sunflower oil in heavy based frying pan and fry the chicken for about 8-10 minutes, turning occasionally, until golden brown and cooked through. Add the garlic to the pan for the final minute of the cooking time. Take the pan off the heat, add the prepared dressing and stir, coating the chicken and scraping any bits from the base of the pan.

Meanwhile, cook the Tenderstem^® in boiling, salted water for 4-5 minutes or until just tender.

Top the prepared salad with the cooked Tenderstem^® and chicken and sprinkle with toasted pine nuts. Serve with crusty bread.

 

PENNE WITH TENDERSTEM^® BROCCOLI, BACON AND CRÈME FRAICHE

Serves 4

Ingredients:

200g Tenderstem^® broccoli
1 tablespoon olive oil
10 rashers smoked streaky bacon, chopped
1 clove garlic, crushed
1-2 red chillis, deseeded and finely chopped (optional)
400g penne pasta
180ml crème fraiche
Handful fresh basil leaves, shredded
Freshly ground black pepper
Parmesan shavings, to serve

Method:

Prepare the Tenderstem^®. Cut the floret ends of the Tenderstem^® spears and leave whole. Slice the remainder of the Tenderstem^® spears thinly, on the diagonal.

Heat the oil in a large heavy based pan (one which has a lid). Fry the bacon until golden brown, then add the garlic and chilli (if using) and cook for 30 seconds to soften. Add the prepared Tenderstem^®, stir and put the lid on the pan. Cook for 5-6 minutes or until the Tenderstem^® is tender.

Meanwhile cook the penne in boiling salted water according to pack instructions.

When the pasta is cooked, drain well and add to the Tenderstem^® pan. Add the crème fraiche, basil and pepper, and stir to combine.

Serve immediately topped with Parmesan shavings.

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