Crispy sesame chilli Tenderstem® broccoli

Crispy sesame chilli Tenderstem® broccoli

Crispy, crunchy and delightfully different, try something new with this recipe for sesame chilli Tenderstem® broccoli. Ready in just 15 minutes, this dish makes the perfect sharer or starter; alternatively, serve as a main dish accompanied by a steamed fillet of cod or your favourite protein.

Preparation time

5 minutes

Cooking time

10 minutes

Serves

2

Dietary requirements

  • Vegetarian

Nutritional information per serving

  • kcal 356
  • Fat 27.7g
  • Saturates 5.1g
  • Carbs 11.8g
  • Sugars 1.7g
  • Fibre 6.4g
  • Protein 14.4g
  • Salt 1.4g

Method

  1. Mix the polenta, sesame seeds and chilli flakes with a pinch of salt in a bowl. Beat the eggs in another bowl. Have another wide bowl to hand.

  2. Heat the oil in a heavy based frying pan over a high heat. Meanwhile, tip about a third of the polenta mixture into the spare bowl (this will be the bowl for dipping and coating to stop the excess mixture going soggy.)

  3. Working in batches, dip a few pieces of Tenderstem® broccoli in the egg, shake off any excess then dip in the polenta mixture, coat well and squeeze to help it stick. When all the Tenderstem® broccoli is coated, add to the pan, then turn the heat down to low. Cook for around 1-2 mins on each side, until golden and tender.

  4. Serve with a squeeze of lime, chopped coriander and some yoghurt or mayo for dipping if you like.

  5. This dish is delicious on its own; alternatively, serve with a fillet of steamed cod.

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.