Broccoli for all Occasions
Broccoli & Beef Stir-Fry
Ingredients:
2 t Cornflour
1 T Dry Sherry
1 clove Garlic, crushed
1/4 C water
400g Rump Steak, trimmed of fat and thinly sliced
1 head Broccoli, cut into florets, remove skin from stalk and dice
1 C Green Beans, fresh of frozen
2 T Soy sauce
1 Onion, chopped
1 t Ginger
1 t Sesame oil
1 t Peanut oil
|
 |
- Combine the cornflour, sherry, sesame oil and soy sauce in a bowl. Add the meat and stir to ensure that all the slices of meat are evenly coated. Allow the meat to absorb the flavours for at least 15mins.
- Heat the oil in wok or frying pan and cook the onion, garlic and ginger until soft but not browned. Toss in the meat and cook over a high heat for 2-3mins.
- Add the broccoli, beans and water to the pan and cook until he vegetables are just tender but retain their vibrant green colour (approx 3-4mins).
Serve the with steamed rice.
Serves four. | Salmon, Broccoli & Mushroom Frittata
This quick and easy frittata gives you a healthy breakfast in very little time, with minimal effort. The basil adds a delicious flavour, and contributes to the nutritional benefits of the tasty vegetables and eggs.
Ingredients
½ medium onion, minced
1 tin salmon
3 medium cloves garlic, pressed
1 c thinly sliced mushrooms
½ medium tomato diced
1 c small broccoli florets
3 large eggs
3 T chopped fresh rocket
salt and black pepper to taste
|
 |
1. Sauté onion over medium low heat 3 minutes, add broccoli florets for a further 3 mins, stirring frequently.
2. Add garlic, mushrooms and continue to sauté for another 2 minutes.
3. Add tomato, salmon , salt, pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning.
4. Beat eggs well, and season with salt and pepper. Mix in chopped rocket. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve.
Serves 2
Fresh Vegetable Pan Fritters
Ingredients:
1 T olive oil
2 c freshly sliced vegetables e.g. spring onions, carrot, zucchini & red capsicum
1 can baby corn, drained
1 head LeaderBrand Broccoli
4 LeaderBrand Romaine lettuce leaves
For the Batter:
2 cloves garlic crushed
1 t freshly grated ginger
300g plain flour
1 t salt
2 t baking powder
2 t ground coriander
1 t Turmeric
Zest of 1 lemon
3 eggs
400mls milk
1. In a large bowl, mix the flour, salt, baking powder, coriander, turmeric & lemon zest. Whisk in the eggs, yolks & milk until smooth.
2. In a separate bowl, whisk the egg whites to form peaks. Fold into the batter.
3. Heat 1 tablespoon oil in a sauté pan stir-fry the vegetables for 2-3 minutes place into a bowl.
4. Wipe the pan clean add a little oil, spoon in the batter to coat the base of the pan, scatter the vegetables on top & cook for 1 minute until the base is set. Turn or flip over & cook for a further 1-2 minutes.
5. Continue to make 4 pan fritters. Serve with Iceberg-slaw salad.
Serves 4
Grilled Seafood on a Broccoli Tortilla
Ingredients
2 LeaderBrand Broccoli
1 large onion, peeled & quartered
4 slices bread
4 eggs
1 t fresh grated Parmesan
Salt & pepper
4 fresh fish fillets
1 t plain flour
1 t lemon pepper seasoning
olive oil to cook
1. Cut a small slice off the base of each broccoli head & roughly chop the stem.
2. Place the broccoli, onion & bread into a heavy-duty food processor & blend until chopped. Add the eggs, Parmesan & seasoning, mix to combine.
3. Heat a large sauté pan, add 2 tablespoons Oil.
4. Press the mixture into the pan & cook over a low heat for 3-4 mins.
5. Place a plate over the pan & invert the Tortilla onto the plate & slide the uncooked side back into the pan. Cook on this side for 2-3 mins.
6. Meanwhile mix together the flour & lemon pepper & coat the fish fillets. Heat a large sauté pan & cook the fillets for 2-3 minutes turning once.
7. Place the tortilla onto a serving plate, cut into wedges & top with the lemon fillets.
Serves 4
|