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LeaderBrand Broccoli Stirfry recipe hero LeaderBrand Broccoli Stirfry recipe hero

BROCCOLI & PRAWN GARLIC STIRFRY

Delicious one pot meal!
Directions

Wash and dry prawns. Remove the black line down the back of each prawn if prominent, set aside. Prepare the broccoli by cutting into small florets. Cut the stalk into bite-size pieces. Refresh the broccoli under cold water. Prepare the onions, capsicums and spring onions, cutting into bit sized pieces.  

Heat a large frying pan or wok on a medium to high heat. Add vegetable and sesame oil and heat through. Add onion and fry until tender. Add garlic, ginger and chilli paste, fry for 1-2 minutes. 

Add prawn and cook for 2-3 minutes, until turn pink. Remove and place on a side plate. Keep frying pan or wok on the heat add capsicum, spring onions and broccoli florets. Toss in oil and flavourings.  

Combine oyster sauce, fish sauce, black pepper, and sugar in a bowl and mix with 1-2 tablespoons water until sugar has dissolved. 

Add the prawns back to the stir fry and drizzle over the sauce. Toss together for 1-2 minutes. Serve immediately with steamed white rice. Garnish with Vietnamese mint leaves. 

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LEADERBRAND Broccoli

BROCCOLI

Delicious and nutrient dense. We grow and handpick ours at optimum maturity to lock in all the good stuff.

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  • check Source of Vitamin B6, Folate, Potassium

Serving size: 80 g

Avg Quantity per serve Avg Quantity per 100g
Energy  112 kJ 140 kJ
Protein 3.0 g 3.8 g
Fat, total 0.4 g 0.5 g
– saturated 0.0 g 0.04 g
Carbohydrate 1.4 g 1.8 g
– sugars 1.4 g 1.8 g
Dietary Fibre 2.7 g 3.4 g
Sodium 5.6 mg 7 mg
Vitamin C 79.2 mg (198% RDI*) 99 mg
 Vitamin B6  0.26 mg (16% RDI*) 0.33 mg
Folate  39 µg (20% RDI*)  49 µg
Potassium 280 mg 350 mg

Source: The Concise New Zealand Food Composition Tables, 14th Edition 2021

Quantities stated above are averages only.

*Recommended Daily Intake (NZ Adult)

timer Total time 45 mins hourglass_empty Prep time 30 mins timer Cook time 15 mins people Serving 4-6 info_outline Difficulty Easy
Ingredients
  • 2 heads LeaderBrand Broccoli
  • 500g uncooked prawns, with tails on  
  • 1 red onions, sliced thinly 
  • 1 red and green capsicum, seeds removed 
  • 3 spring onions, slice into pieces 
  • 2 tbsp vegetable oil 
  • 1 tbsp sesame oil 
  • 8 cloves garlic, crushed 
  • 1 tbsp fresh grated ginger 
  • 2 tsp crushed chilli 
  • 1 tbsp oyster sauce 
  • 2 tsp fish sauce 
  • 1 tbsp freshly ground black peppercorns 
  • 1 tsp sugar 
  • To serve, Vietnamese mint leaves, extra black pepper 
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