Tenderstem broccoli With its thin stalks and small florets, Tenderstem is a cross between traditional broccoli and Chinese kale. When choosing Tenderstem broccoli, go for firm stems with crisp florets. Tenderstem is versatile and easy to cook. Try it roasted with a little olive oil, add it to a stir-fry, or enjoy it raw and finely sliced as a delicious crudité.
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R OA ST E D B R O CCO L I A N D RICE SALAD WITH MISO Serves 4 Takes 40 mins Cost per serve £1·50 2 x 220g packs Tenderstem broccoli, trimmed 2 red chillies, seeded and sliced 4 garlic cloves, crushed ½ x 100g bunch spring onions, sliced 1½ tbsp olive oil 150g (5oz) easy cook long grain and wild rice, rinsed 1 tsp sesame seeds For the dressing 1 tbsp miso paste 2·5cm (1in) fresh ginger, finely chopped
1 garlic clove, finely grated 1 tbsp tahini 1 tsp light brown sugar 2 tbsp rice wine vinegar 1 tbsp sesame oil 1 tbsp soy sauce
1 Preheat the oven to gas 4, 180°C, fan 160°C. In a roasting tin, toss the broccoli, chillies, garlic and most of the spring onions with the oil. Roast for 15 minutes, until golden. 2 Meanwhile, cook the rice following the pack instructions. Drain. 3 Mix all the dressing ingredients together in a bowl. Toss the broccoli and rice together. Serve drizzled with the dressing, the sesame seeds and the remaining spring onions. Each serving contains Energy
1172kJ 279kcal 14%
Fat
Saturates
12g 2g 17% 10%
Sugars
Salt
4g 4%
1g 16%
of the reference intake. See page 96. Carbohydrate 36g Protein 9g Fibre 4g
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