Category Archives: Broccoli

Recipe: How to Steam Broccoli

Steamed Brocoli
Steamed Brocoli

Ingredients;


1 head of broccoli
Vinaigrette Dressing


Prepare the broccoli by cutting the florets from the stalk and chopping into roughly equal sized pieces. Next peel and dice the stalk into small chunks.

Place some water in a saucepan, not enough to reach the bottom of your steamer basket, and bring this to the boil and reduce to a simmer.

Load the steamer basket with the stalk chunks first and then the broccoli florets on top.

Place the steaming basket into the saucepan and cover with a tight lid. Cook until done (a knife or skewer slides through easily) this should only take 4 – 5 minutes. Then remove from the heat and toss gently in some vinaigrette for a tasty alternative to plain veg.

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Recipe: Oriental Sea Trout with Noodles

Oriental Sea Trout and Noodles
Oriental Sea Trout and Noodles

Ingredients;


2 sea trout fillets
1 thumb of ginger, grated
1 red chilli, roughly chopped
A handful of coriander, chopped
2 tablespoon soy sauce
1 teaspoon of sesame oil
Juice of half a lime
1 large handful of fresh baby broccoli
6 spring onions, chopped
Medium egg noodles

Serves 2


Begin by adding the ginger, chilli, coriander, soy, sesame oil and lime juice to a resealable container big enough to hold both pieces of trout and stir it all together (Ziploc-style bags work great for this). Next, pop the trout into the marinade, seal it and place in the fridge for about an hour.

While the fish is marinating, rinse the baby broccoli and chop off the florets, then chop the stalks diagonally into lengths of 1 – 2 centimetres.

About 10 minutes before the marinating is complete take a pan, fill it with water and bring it to the boil. You will need this ready for when the fish goes on so that you can cook your noodles at the same time. You will also need a wok and a frying pan.

Using the wok, poach the broccoli in lightly salted boiling water, for about two minutes. This is best done just before the fish goes on. When poached, take the pan off the heat and drain the hot water, leave the broccoli to one side.

Brush off the marinade before frying the trout in a hot pan for about 2 minutes on each side. Make sure the frying pan is as hot as possible before adding the fish skin side down. Do not discard the marinade.

Follow the instruction for the egg noodles and cook them in the saucepan of water you brought to the boil earlier.

Get your wok back onto the heat, add a lug of sesame oil and then pop the broccoli and chopped spring onions in. Stir fry these for about a minute then add the reserved marinade to warm it up. Add the noodles and toss together in the wok.

Once the fish is ready serve immediately.

Recipe: Cold Veggie Couscous

Ingredients;

2 x 125g bags “boil in the bag” couscous
2 sticks celery
1 small bell pepper (your choice of colour)
3 medium tomatoes
1 200g tin sweetcorn
Handful frozen peas
Handful baby broccoli
Handful fresh flat-leaf parsley
Handful sun-dried tomatoes
3 handfuls raisins
Half teaspoon chilli powder
Herbs to taste (e.g. dried oregano, basil, rosemary – approx 2 teaspoons)
Olive oil

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I love couscous, but the preparation can be messy. Superquinn stocks Roma Boil in the Bag Couscous which simply requires it to be boiled for 1 minute, then snip open the bag and pour out. It really is the easy option.

The recipe is so simple here – just chop up the celery, pepper & tomatoes really small and place in a bowl. Using a kitchen scissors, cut the parsley (stalks and all) into teeny chunks directly into the bowl. Also toss in the sweetcorn and raisins.

Bring a large pot of water to the boil, then add in the baby broccoli, sun-dried tomatoes and frozen peas. Boil these for 2 mins, then throw in the bags of couscous. After 1 minute, drain off the water and carefully snip open the bags, pouring the couscous into the bowl, mixing it in immediately.

Slice up the cooked baby broccoli and sun-dried tomatoes (briefly boiling them allows them to re-hydrate slightly) and place these in the bowl along with the cooked peas.

Finally add approx 1 tablespoon olive oil, the chilli powder and dried herbs and stir everything together until well mixed.

This couscous can be eaten on it’s own, or mixed with some protein – try diced prawns & crab sticks; leftover roast chicken; or even flaked roast salmon. I like to make up a batch of this on the weekend and grab a bowlful each day for lunch, with a different topping each time.

If you don’t like any of the vegetables in the recipe, then you can leave them out, but I’d highly recommend replacing them with something you prefer – you could try diced onion, spring onions, roast sweet potato, broccoli or alfalfa shoots or asparagus.