Wok Fried Tenderstem^® broccoli Kimchi Bokumbap

This recipe is a fusion of Chinese and Korean flavours to create a brunch dish. It is the perfect dish to provide you with energy to get you through a long day!

Juliette Kellow BSc RD, a registered dietician and fan of Tenderstem^® has highlighted below the health benefits of this delicious skin-perfecting dish:

"This dish is a great skin, hair and nails, perfect for getting summer ready. It’s a source of Iodine and Vitamin B3 and packed with Biotin and Vitamin B2 all needed for normal skin, while the Zinc and selenium in this recipe are what is needed for hair and nails. It’s also packed with Copper and Vitamin C, which are needed for normal hair pigmentation and normal collagen formation. It’s a great summer brunch recipe that your friends will really appreciate."

Preparation time

5 minutes

Cooking time

30 minutes

Serves

Dietary requirements

Dairy free

Try with Frozen Tenderstem^®

Ingredients

For the Garnish

2 spring onion, sliced on deep angle, thin slices
Dash of Tamari or low sodium light soy sauce
Pinch of Japanese chilli flakes - Shichimi Togarashi (7 varieties of assorted chilli flakes)

For the Fried Rice

1 tablespoon olive oil
250g uncooked basmati & wild rice mix (85% basmati, 15% wild rice)
water
2 cloves garlic, finely chopped
1 inch piece fresh root ginger, peeled and grated
200g Tenderstem^® broccoli, washed and sliced into 1cm baby floret pieces, separating the stalk from the floret pieces
100g fresh Shimeji mushroom, root ends discarded, separated into individual mushroom pieces – If you can’t find Shimeji mushroom in your local supermarket use sliced shitake mushrooms instead
1 tbsp mirin
200g Kimchi cabbage
2 tbsp reduced-salt soy sauce, plus an extra dash to serve
1 tsp toasted sesame oil
Pinch of ground white pepper
4 large organic eggs

Method

Place the pre-mixed rice in a fine mesh sieve and wash until the water runs clear. Place in a medium pan and add 400ml of cold water. Bring to the boil and cover, turning the heat down to low. Cook the rice in the steam for 20-25 minutes.
Check the rice is cooked and drain any excess water in the pan. Remove and fluff the grains with a fork. Set to one side.
Heat a small pan, add the olive oil, and crack four eggs. Fry the eggs sunny side up until the base is crispy and the yolk has turned a deeper yellow but still runny. Keep warm in the pan on very low heat.
Heat a wok over a high heat and add the rapeseed oil. Add garlic and ginger and stir for a few seconds then add in Tenderstem^® broccoli stalk pieces. Toss cooking for a few seconds, and then add the leafier floret pieces.
Add in the mirin and shimeji mushroom pieces. Toss cooking for 30 seconds.
Add the cooked rice followed by the kimchi. Stir to combine. Season with tamari or low sodium light soy sauce, toss and stir well to combine and season with toasted sesame oil then a pinch of ground white pepper.
Divide into four serving bowls and top with the fried egg on each bowl. Garnish with thinly sliced spring onions, soy sauce and dried smoky Japanese chilli flakes if desired. Eat immediately.

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.