Tenderstem Royale® Prawn & Mushroom Stir-Fry

Tenderstem Royale® Prawn & Mushroom Stir-Fry

Preparation time

10 minutes

Cooking time

10 minutes

Serves

2

Dietary requirements

  • Dairy free
  • Pescatarian

Method

  1. Cut the florets off the Tenderstem Royale® and set aside. Cut the stems into 2-inch sections, then halve or quarter them lengthways (if you leave the stems whole, they take much longer and the florets will cook faster than the stems).

  2. Mix the lime juice, soy sauce and fish sauce together with the sesame seeds. Taste and add more lime juice as needed and set aside.

  3. Heat the sesame oil in a large wok. Add the chilli and garlic and stir fry on a high heat for 15-30 seconds until the garlic just starts to turn golden, then add the Tenderstem Royale® Stir fry for 2 minutes, then add the florets along with the mushrooms and stir fry for a further 2 minutes until the mushrooms are just softening.

  4. Add the prawns and stir fry for a further 1-2 minutes until the prawns are pink and cooked through.

  5. Turn off the heat, then stir through the dressing and ¾ of the coriander. Transfer to deep serving bowls, and scatter with the remaining coriander before serving with noodles.



    TIP

    If you’re a chilli fan, finely slice an extra chilli and scatter this over just before serving too.

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.