Wok Fried Long Stem Broccoli Recipes

STIR-FRIED BROCCOLI STEMS

Stir-Fried Broccoli Stems image

Provided by Ree Drummond : Food Network

Time 10m

Yield 6 servings

Number Of Ingredients 6

Ingredients

1 tablespoon olive oil
6 broccoli stems, peeled and cut into thin diagonal slices
1 clove garlic, minced
1 inch peeled ginger, grated
2 tablespoons soy sauce
1/2 cup chopped fresh cilantro

Steps:

Heat the oil in a skillet over high heat. Throw in the broccoli and stir-fry, tossing constantly, until browned in spots, 3 to 4 minutes. Add the garlic and ginger and cook, tossing, about 1 minute more. Sprinkle over the soy sauce and toss. Sprinkle with the cilantro, stir and serve.

WOK-FRIED LONG-STEM BROCCOLI

Wok-fried long-stem broccoli image

A great side dish to serve alongside an Asian-inspired main. The broccoli and peppers are stir-fried, then served in a delicious oyster sauce with peanuts

Provided by Jeff Tan

Categories Side dish

Time 50m

Yield Serves 4 as a side dish

Number Of Ingredients 7

Ingredients

80g whole blanched peanuts
40ml olive oil
1 banana shallot , thinly sliced
300g long-stem broccoli , trimmed and cut into florets
¼ red pepper , cut into thin strips
½ yellow pepper , cut into thin strips
40g oyster sauce

Steps:

Heat oven to 160C/140C fan/gas 3. Spread the peanuts in a single layer on a baking tray and roast for 15 mins or until golden brown.
Heat the olive oil in a wok, add the shallots and fry over a medium heat for 8-10 mins until brown. Turn the heat up, add the broccoli and peppers and cook for 3 mins until starting to soften.
Add 60ml water, the oyster sauce and ½ tsp sea salt, then cover and cook for 5 mins or until the broccoli is tender. Stir in the peanuts and serve.

Nutrition Facts : Calories 256 calories, Fat 20 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 8 grams carbohydrates, Sugar 4 grams sugar, Fiber 4 grams fiber, Protein 10 grams protein, Sodium 1.1 milligram of sodium

LONG-STEM BROCCOLI WITH SESAME

Long-stem broccoli with sesame image

Add a shot of colour to your meal with this bright and fresh side dish from John Torode

Provided by John Torode

Time 10m

Number Of Ingredients 7

Ingredients

250g long-stem or purple sprouting broccoli
1 garlic clove
small knob ginger , peeled
small bunch coriander , stems and leaves separated
2 tbsp vegetable oil
2 tsp sesame seed
handful basil leaves

Steps:

Steam the broccoli or simply boil it for 3 mins. Make a rough paste by pounding or blending the garlic, ginger and coriander stems together.
Pour the oil into a hot wok or frying pan. Add the paste, then turn up the heat to full and sizzle for 1 min. Tip in the cooked broccoli, toss well and sprinkle over the sesame seeds. Turn off the heat, throw in the coriander and basil leaves, give it a stir and serve.

Nutrition Facts : Calories 90 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 2 grams carbohydrates, Sugar 1 grams sugar, Fiber 2 grams fiber, Protein 3 grams protein, Sodium 0.02 milligram of sodium

PAN-FRIED BROCCOLI STEMS

Pan-Fried Broccoli Stems image

This was an experiment and now it is a keeper. Peel broccoli stems, slice them thin, and pan-fry in hot oil just until the slices are charred on the edges, then flip over and brown for just a little bit of time on the other side. If you do this just right, the medallions will have edges that are slightly crispy with that wonderful fried flavor, and tender interiors. With a little salt (or even without) they are irresistible. One stem's worth of medallions will disappear quickly, so count on 1 per person (at least!). Although you will use a fair amount of oil for frying, it doesn't all get absorbed by the broccoli stems.

Provided by Martha Rose Shulman

Categories dinner

Time 5m

Yield Serves 4

Number Of Ingredients 3

Ingredients

4 to 8 thick broccoli stems
About 4 tablespoons grape seed oil or olive oil
Salt to taste

Steps:

Peel broccoli stems and slice crosswise, very thin, about 1/8 inch. (Don't slice paper-thin because then it's too easy to burn them.)
Heat a heavy skillet over high heat and add enough oil to coat well (about 1/8 inch of oil in the pan). When oil is hot add broccoli stems in a single layer. (Don't add too many at a time because they will cook quickly and you need to turn them all over before they burn.) Turn heat down to medium-high and cook broccoli stems until edges are lightly brown, then flip over with tongs. Cook for 30 seconds to a minute more and remove from oil. Drain on paper towels, sprinkle with salt, and let cool for about a minute before eating.
Continue with all of the broccoli stems, adding oil as needed.

Nutrition Facts : @context http, Calories 143, UnsaturatedFat 12 grams, Carbohydrate 4 grams, Fat 14 grams, Fiber 2 grams, Protein 2 grams, SaturatedFat 1 gram, Sodium 185 milligrams, Sugar 1 gram

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