Stir-fried Prawns & Tenderstem® broccoli with Oriental Seasoning

Stir-fried Prawns & Tenderstem® broccoli with Oriental Seasoning

This takes about ten minutes to make from scratch! It’s healthy, delicious and a great alternative to a Friday night takeaway. Serve it with noodles or rice and a nice glass of white wine.

Preparation time

10 minutes

Cooking time

10 minutes



Dietary requirements

  • Dairy free
  • Pescatarian

Nutritional information per serving

  • kcal 308
  • Fat 12.4g Medium
  • Saturates 1.1g Low
  • Carbs 21.7g
  • Sugars 19.5g Medium
  • Fibre 4.9g
  • Protein 25.1g
  • Salt 2.28g High
Try with Frozen Tenderstem®


  1. Heat a wok over a high heat and then add the oil. As soon as the oil is smoking, add the chilli, garlic and ginger to the wok. Stir-fry for about 30 seconds and then add the Tenderstem® broccoli, prawns, oyster mushrooms and beansprouts. Fry for a few minutes, moving and tossing around in the pan to cook evenly.

  2. Once the prawns are cooked through (they’re cooked when they turn pink), add the soy sauce, rice wine or sherry and honey. Continue to stir-fry for a further minute or so until the Tenderstem® broccoli is just becoming tender and everything is coated with the oriental seasoning.

  3. Serve straight away scattered with sesame seeds if using and chopped coriander.

More ways to cook Tenderstem®

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.