SICHUAN PORK, BROCCOLI & CASHEW STIR-FRY RECIPE | BBC G…
A Chinese-inspired one-pan supper with crunchy greens and nuts, and a rich chilli and soy sauce
Provided by Jennifer Joyce
Categories Dinner, Main course
Total Time 30 minutes
Prep Time 15 minutes
Cook Time 15 minutes
Yield 4
Number Of Ingredients 13
Steps:
- In a small bowl, mix together the sauce ingredients and set aside. Heat the oil in a large wok. Season the pork and sear in batches, then remove and set aside.
- Fry the garlic until golden – about 30 secs – then add the broccoli and onions. Stir-fry for 2 mins, then add the pork and cashews along with the sauce. Keep stir-frying for another 2-3 mins until everything is hot and simmering.
Nutrition Facts : Calories 318 calories, FatContent 15 grams fat, SaturatedFatContent 3 grams saturated fat, CarbohydrateContent 12 grams carbohydrates, SugarContent 7 grams sugar, FiberContent 4 grams fiber, ProteinContent 34 grams protein, SodiumContent 0.9 milligram of sodium
ASIAN STYLE SALMON RECIPE | JAMIE OLIVER RECIPES
An epic yet simple combo of sweet sticky fish, rice and veg, for two lucky people.
Total Time 35 minutes
Yield 2
Number Of Ingredients 11
Steps:
- Cook the rice in a large sauce pan of boiling salted water for 25 minutes, or until tender.
- Place a colander over the pan and cover with a lid. Chop the broccoli into 3cm chunks and add to the colander to steam for the last 8 minutes.
- Cut the cucumber in half lengthways, scoop out the seeds, then finely slice into half-moons and place into a small bowl. Drizzle with ½ a tablespoon of soy sauce and squeeze over the juice from half a lime, scrunch and toss together, then leave to pickle.
- Toast the sesame seeds in a dry frying pan over a medium heat for 2 minutes, or until golden, keeping them moving in the pan. Tip into a small bowl.
- Place the pan back on the heat, turn the heat down to medium-low and drizzle in 1 tablespoon of oil, add the salmon fillets, skin-side down, then cover and cook for 5 minutes.
- Peel and finely grate the ginger. Trim and finely slice the spring onions and add the whites to a bowl with most of the ginger. Add the remaining soy sauce, honey and the juice from 1 lime, then mix well to make a glaze.
- Pour over the salmon, turning to coat, then cook with the lid off for a further 2 to 3 minutes, or until beautifully glazed and just cooked through.
- Drain the rice and tip back into the pan with the broccoli and ginger. Squeeze in the juice from the remaining lime half, season to taste and stir.
- Divide the rice and salmon between your plates, spooning over any extra glaze from the pan. Drain and add the quick pickle, then serve scattered with the toasted sesame seeds and remaining spring onion.
Nutrition Facts : Calories 649 calories, FatContent 24.7 g fat, SaturatedFatContent 4.2 g saturated fat, ProteinContent 34.5 g protein, CarbohydrateContent 76.5 g carbohydrate, SugarContent 14.9 g sugar, SodiumContent 1.5 g salt, FiberContent 5.4 g fibre
More about "tenderstem broccoli recipe recipes"
CHEESE AND BROCCOLI BAKE RECIPE - DELICIOUS. MAGAZINE
From deliciousmagazine.co.uk
Total Time 50 minutes
Cuisine American recipes
Calories 681kcals per serving
- Add the pasta and broccoli, season to taste, then pour into a 1.5 litre ovenproof dish (see make ahead). Mix the rest of the cheese with the breadcrumbs, then use to top the macaroni. Bake for 20-25 minutes until the top is deep golden brown and the sauce is bubbling. Serve with a sharply dressed green salad, if you like.
STEAK STIR FRY RECIPE | JAMIE OLIVER BEEF RECIPES
From jamieoliver.com
Total Time 25 minutes
Cuisine asian
Calories 511 calories per serving
- Trim the broccoli, cutting any larger broccoli stems in half lengthways, then place in a heatproof bowl and cover with boiling water. Add a good pinch of sea salt and leave for 10 minutes, then drain and put to one side. Half-fill a pan with water and bring to the boil.
- Slice the steaks against the grain into finger-sized strips and season with sea salt and black pepper.
- Pound the coriander seeds in a pestle and mortar, or bash with the base of a pan, until fine. Sprinkle over the steak so they stick to it and give it a lovely, fragrant flavour.
- Drop the noodles into the pan of boiling salted water and cook until just tender. Drain, then toss with 2 teaspoons of sesame oil and return to the pan. Cover to keep warm.
- Peel and finely slice the onion and garlic, then peel and finely chop the ginger.
- Heat a splash of olive oil in a wok or large frying pan over a high heat, then add the onions, garlic and ginger. Fry for a couple of minutes, or until the onions have softened slightly.
- Add the seasoned pieces of steak and stir-fry for 1 to 2 minutes, then add the broccoli and fry for a further 2 minutes, stirring constantly.
- Pour in the soy sauce and 1 teaspoon of sesame oil, toss in the pan until everything is well coated, then serve with the egg noodles.
- Cut the lime into wedges for squeezing over, and finely slice the chilli (deseed if you like), then sprinkle over the top.
BROCCOLI FRITTATA | SAINSBURY'S RECIPES
From recipes.sainsburys.co.uk
Total Time 60 minutes
Cuisine British
Calories 202 calories per serving
Heat the oven to 200c, 180 fan, gas mark 6
Boil a pan of water, then reduce the heat and add the potatoes cook for 15 minutes, or until tender. Drain and cut into quarters.
Steam or boil the broccoli for 3 minutes, then drain and set aside.
In a bowl combine the ricotta, lemon zest and garlic. Set aside
Lightly whisk the eggs, with a pinch of sea salt and black pepper.
Into a non-stick oven proof dish or frying pan, add a teaspoon of oil to coat the base and sides. If your pan isn’t non-stick, line with baking paper.
Arrange the potatoes, broccoli and ricotta in the pan, and pour over the whisked eggs - add a pich of chilli flakes.
Place in the middle shelf of the oven and cook for 30 minutes, until the egg is set, and the frittata has puffed up and golden brown.
Serve warm or cold on its own, delicious with a side salad. Enjoy!
Research shows eating in line with UK dietary guidelines will be better for the planet than the current average UK diet. Find out more.
TERIYAKI SALMON PARCELS RECIPE | BBC GOOD FOOD
From bbcgoodfood.com
Total Time 35 minutes
Category Main course
Cuisine Japanese
Calories 243 calories per serving
- Cook the parcels. Heat oven to 200C/180C fan/gas 6. Get your child to place the parcels in the oven for 15-20 mins, but ensure an adult removes them, then leave to stand for a few mins. Serve each parcel on a plate and let each person open it themselves. Serve with spring onions and sesame seeds for scattering over, and some rice on the side.
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