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    Home » Healthy Recipes

    27th July 2021 Healthy Recipes

    Home » Healthy Recipes

    Tenderstem Broccoli

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    I LOVE Tenderstem Broccoli and have it most mornings with an Egg or some Toast.  In this post I talk through the various ways of cooking Broccoli and a recipe for a quick side dish that will go alongside most meals.

    Tendereste Broccoli in a plate

    What is Tenderstem Broccoli?

    Tenderstem Broccoli is a hybrid veg meaning it is a combination if Chinese Kale and Broccoli both of which are superfoods.

    Chinese kale is a leafy brassica (also known as a cruciferous vegetable). 

    I prefer Tenderstem Broccoli/Broccolini to Broccoli as the stems are thinner, more tender and less fibrous and the florets are smaller and more crisp.

    In my opinion they make a more delicious side too as they are slightly sweeter and also they cook quicker too. 

    I tend to pan fry it with Garlic and Red Chillies. 

    Benefits and Nutrition 

    Being superfoods, they contain high levels of Vitamin A and C (even more so then Oranges) and Folic Acid.

    It also contains Calcium, Vitamin E, Potassium, Folate and Iron.

    Other names it is know by

    Tenderstem Broccoli is also known as Broccolette, Broccoletti, Italian sprouting Broccoli, and sweet baby Broccoli. Broccolini, and Tenderstem are the trademarked names for it though.

    What does Tenderstem taste like?

    It has a mild and sweet flavour.

    How long d0es it stay fresh?

    Always look for organic firm stems and crisp florets as they will last longer.

    They will keep well in the fridge in an airtight container or ziplock bag for up to ten days but are best eaten within three - four days of purchase otherwise the stems start to cave and lose their snap.

    It is best not to wash Broccolini until you're ready to use it. 

    How to freeze

    Trim any dry ends. This may not be necessary as you can generally eat the whole vegetable.

    Soak in salt water for 20 minutes and then:

    1. Bring a pot of water to the boil and then add tender stem.  Blanch for 2 - 3 minutes. This locks in the nutrients and keeps the broccoli bright green.
    2.  Submerge in ice or cold water to halt cooking process.
    3.  Drain, rinse and pat dry.
    4. Freeze in freeze bags for up to 3 months.

    How to cook Tenderstem Broccoli

    The great thing about Tenderstem is that it does not need to be peeled or trimmed before using. You can snap off the end or give it a trim but this is not necessary.

    Tenderstem takes only a matter of minutes to cook. Below I have listed the most common ways to cook it.

    It's can also easily be added to many dishes such as Pasta, Traybakes, Casseroles and Salads. You can use them as crudités and server them into a dip such as Hummus.

    Top Tips for cooking Tenderstem Broccoli

    Don’t crowd them. Leave space between florets for them to cook properly and evenly.

    Cooking time varies according to the thickness of the tenderstem so you may need to adjust times accordingly.

    The florets cook faster than the stems. It is best to cook really thick stems for a more even cook but this is down to personal preference. 

    Cooking Methods 

    Feel free to add dressings and flavourings of your choice. There is a recipe for how I make it below.

    To Sautee

    Heat a large pan over medium high heat. Add Butter and/or Oil.

    Once the Butter begins to foam add the Broccoli and seasoning. Cover pan and cook for 4 minutes.

    Boil off any excess water.

    Season and add dressing of choice.

    To Steam 

    Bring a steam pan or a pan of water to the boil.

    Place Broccoli in Colander (covered with a lid) or Steam Pan.

    Steam 3 - 4 minutes.

    Season and add dressing of choice.

    To Grill

    Toss with Oil and Season.

    Grill for 5 - 8 minutes till tender.

    To Boil

    Bring a pot of water to a boil.

    Add Broccoli and boil for 3 - 4 minutes.

    Season and add dressing of choice.

    To Roast

    Preheat oven to 200 C/Gas mark 6.

    Spread Broccoli in a large tray. Drizzle over oil.

    Season.

    Bake for 10 - 12 minutes. You can cook it up to 20 minutes depending on your personal taste.

    Air Fryer

    Place Broccoli in Air Fryer. Drizzle over Oil. Air fry for 3 minutes at 165 C.

    How to Cook Tenderstem Broccoli from frozen

    Season and add dressings/flavourings of your choice.

    Steam

    Bring water to a boil and add tenderstem in steamer or colander (covered with a lid). Steam for 2 -4 minutes.

    Grill or BBQ

    Drizzle Tenderstem with Oil. Add to griddle pan or grill and cook for 2 -3 minutes.

    Boil 

    Add Broccoli to a pan of boiling water and boil for 1-3 minutes. Drain and serve.

    Roast

    Heat oven to GM 4/180 C. Add Broccoli to a to a oven tin and drizzle with a little oil. Roast for 7-8 minutes.

    How to cook Tenderstem Broccoli with Garlic and Lemon

    This is a quick and easy recipe for a side that pairs well with so many other recipes. 

    Heat Pan over medium high.

    Once hot, add Butter and Oil.

    Once the butter stops foaming turn the heat down, then add the sliced Garlic. 

    Saute for 1 minute, then add the Tenderstem Broccoli.

    Cover the pan and cook on low for 4 minutes.

    Uncover the pan and turn the heat up slightly to burn off any excess water.

    Add seasoning, a squeeze of Lemon Juice and Chilli Flakes.

    Other Ideas

    I like to serve  Tenderstem in a variety of ways. Below it is served with Red Peppers, Red Onions, Sumac and a Lemony dressing made with Lemon, salt and pepper, Olive Oil and a little Mustard .

    Tendereste Broccoli with red pepper in a black oval dish

    Another Broccoli Side:

    I would also highly recommend this recipe from Ottolenghi. It makes for the most gorgeous side salad.

    Ottolenghi Broccoli Salad in a plate

    more veg side recipes:

    Roast Vegetables with Feta and Pine Nuts

    Salty Potatoes

    Serve with:

    Aglio Olio Peperoncino

    Preserved Lemon, Cumin and Thyme Roast Chicken

    if you make this recipe, please rate/comment below. we love to hear from you and seeing your creations makes our day – safira 

    Tenderestem Broccoli in a plate
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    Tenderstem Broccoli

    I LOVE Tenderstem Broccoli and have it most mornings with an Egg or some Toast.  In this post I talk through the various ways of cooking Broccoli and a recipe for a quick side dish that will go alongside most meals.

    Course Appetizer, Side, Starters
    Cuisine british
    Keyword Broccolini, Tenderstem Broccoli, Tenderstem side
    Cook Time 7 minutes
    Total Time 7 minutes
    Servings 4
    Calories 84 kcal
    Author Safira

    Ingredients

    • 200 g Tenderstem Broccoli
    • 2 tbsp Butter
    • 1 tbsp Oil Olive or other Veg
    • 1 small clove Garlic sliced finely
    • Salt and Pepper
    • Pinch Chilli Flakes
    • 2 tbsp Lemon Juice about 1/2 Lemon

    Instructions

    1. Heat a pan over medium high heat. Once hot, add Butter and Oil.

    2. Once the butter stops foaming turn the heat down, then add the sliced Garlic. Saute for 1 minute, then add the Tenderstem Broccoli. Cover the pan and cook on low for 4 minutes.

    3. Uncover the pan and turn the heat up slightly to burn off any excess water. This shouldn't take too long.

    4. Add seasoning, a squeeze of Lemon Juice and Chilli Flakes.

    Recipe Notes

    Top Tips for cooking Tenderstem Broccoli

    Don’t crowd them. Leave space between florets for them to cook properly and evenly.

    Cooking time varies according to the thickness of the tenderstem so you may need to adjust times accordingly.

    The florets cook faster than the stems. It is best to cook really thick stems for a more even cook but this is down to personal preference. 

     

    Nutrition Facts
    Tenderstem Broccoli
    Amount Per Serving
    Calories 84 Calories from Fat 81
    % Daily Value*
    Fat 9g14%
    Saturated Fat 4g25%
    Trans Fat 1g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 4g
    Cholesterol 15mg5%
    Sodium 50mg2%
    Potassium 12mg0%
    Carbohydrates 1g0%
    Fiber 1g4%
    Sugar 1g1%
    Protein 1g2%
    Vitamin A 175IU4%
    Vitamin C 3mg4%
    Calcium 3mg0%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

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    hey...I’m safira! I share accessible Global Recipes as well as Baking recipes for home cooks. One of my passions is to teach home cooks to become more confident in the kitchen and this comes with time and experience.

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