30/01/2013

Prawn & Tenderstem Broccoli Stir Fry

Prawn & Tenderstem Broccoli Stir Fry
... a simple medley of complimentary ingredients.

I have a glut of tenderstem broccoli, which I love for lunch alongside whatever leftovers I have. For whatever reason, I've not been eating it, so ... how to use it up?

Stir fry!

First, get some eggs boiling. I know boiled eggs are not the first thing you reach for when doing a stir fry, but everything is better with an egg on top, isn't it?

Let's just have a fly through the ingredients ...

  • Prawns - I used both the small and larger, more plump prawns. I think, although I may be entirely wrong, the smaller ones are polar and the larger, more tropical. Anyway, some prawns.
  • Vegetables. Tenderstem broccoli - snip off excess stalk and reserve for a soup later. Carrots - peel and slice into ribbons.
  • Flavours - spring onion, garlic, ginger, chilli (powder and whole) and coriander (ground and fresh).

With the eggs ready, let's get frying ...

Large frying pan and some of your favourite cooking fat - I used coconut oil.

In go the prawns, dance them about a little and put them aside. Yes, remove from the pan and set them aside. Why not just toss them in at the end? Well, they release water which we don't want in the stir fry - easier to cook them through, get the water out and then proceed with the rest of the dish adding them in again at the end.

Next, the broccoli (with more coconut oil) and keep it dancing around to cook through yet remain crunchy.

In with the flavours - chilli powder, some ground coriander, ginger, garlic and the whiter part of shredded spring onions. Keep the green parts for later. Also, some of the chopped coriander - I chop it in such a way as the stalky part is finely chopped, then chop gradually larger towards the top, reserving the loose tops for garnish.

Toss the prawns back in and the carrot ribbons - these will cook through in no time and potentially lose their crunch, so keep it quick here.

Out onto a plate, sprinkle over the green parts of the spring onion, shredded chillies and the coriander leaves. Top with egg halves.

Spicy and crunchy ... just a perfect simple stir-fry.

2 comments :

  1. I am trying this tonight, let you know how it goes

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    Replies
    1. Have fun! I hope it works out for you.

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