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Broccoli is thought to have been Serves 6 OF
introduced to Britain from Italy Takes 30 mins
in the 1700s, when it was
sometimes called 'Italian
asparagus'. Its name translates 80g cornflour
as 'little arms'.
Cost per serve £2.43
80g plain flour
Like kale and cabbage, broccoli tsp salt
is a brassica, and is high in vitamin C 1 large egg, lightly beaten
and folic acid. Store in an airtight 175ml sparkling water
bag in the fridge.
. Although the stalks are tough, snflower oil, for frying
they are still edible. Try using
them in a slaw: grate broccoli
stems, carrots and red onion; toss ½ lemon, juiced
with-roughly chopped almonds.
Mix mayonnaise with lemon juice, 1garlic clove, crushed
crème fraiche and torn basil leaves; 1tsp caster sugar
season and stir through the veg. / red chill, deseeded and finely
350g broccoli, broken into florets
For the dipping sauce
1 lime, juiced
2 tbsp reduced-salt soy sauce
1 Mix together the dipping sauce
ingredients in a small bowl. Set aside
2 Sieve the flours and salt into a large
mixing bowl and add the beaten egg.
Make a deep well in the centre and whisk
in the sparkling water, a little at a time,
to create a smooth batter. Set aside.
3 Blanch the broccoli in a large parn
of simmering water for 2-3 mins.
Drain well, then allow to cool slightly
in the colander
4 Pour enough oil into a large
saucepan so that it comes a third of
the way up the sides. Place over a
high heat until it reaches 190 C. If
you don't have a kitchen
thermometer, drop a small cube
if it turns
golden brown after 30 secs, the
of bread into the
oil is hot enough. Working in
batches, dip each broccoli
floret in the batter, allowing the
excess to drip off, then carefully
lower into the oil with a slotted
spoon. Fry for 2 mins or
until crispy and an even golden
colour. Transfer to a plate lined
with kitchen paper. Repeat with the
Spread the tempura broccoli on a
large plate, sprinkle with a little sea salt
and serve with the dipping sauce.
Each serving contains
Energy Fat Saturates Sugars Salt
22g 2g 0.8g
3% 1 1 4%
of the reference intake. See page 8.
Carbohydrate 27g Protein 5g Fibre 3g
Rich in vitamin C; rich in vitamin E;
source of folate; low in saturates
For more broccoli recipes, visit tesco.com/realfood