Parmesan battered Tenderstem® broccoli with salsa rossa

Repair your muscles post-run with protein-rich battered veg and a tasty salsa dip



deep fried broccoli

Vegetarians and occasional meat/fish eaters live longer than the general meat-munching population, according to research by the German Cancer Research Centre – something to relish as you whip up this nutrient-rich dish during National Vegetarian Week (May 21-27). For a vegetarian version swap Parmesan for vegetarian Italian-style hard cheese.

Preparation time: 30 minutes

Serves: 2

Salsa

  • 1 red pepper
  • 110g tinned chopped tomatoes
  • 2 tbsp olive oil
  • 1 garlic clove, crushed
  • 1 fresh red chilli, deseeded and finely chopped
  • Small bunch of basil, torn
  • Salt and cracked black pepper
  • Vegetable oil for deep-frying

Battered veg

  • 1 free-range egg
  • 100ml double cream
  • 40g finely grated parmesan or a vegetarian Italian-style hard cheese
  • Salt and cracked black pepper
  • 200g Tenderstem broccoli, chopped peppers, carrot sticks
  • Flour for dusting

1 To make the salsa, grill the pepper until the skin is charred, then leave to cool. Cut into quarters, deseed, scrape away the skin, chop finely and set aside. Heat the oil in a pan and add the garlic and chilli. Cook for three minutes over a low heat, then add the tomatoes, red pepper and basil. Cook for two minutes, season and leave to cool.

2 Half fill a medium-size pan with vegetable oil and place on a low heat. In a bowl, beat the egg, cream and parmesan, and season. Dust the veg in the flour and coat in the batter mix.

3 Fry the veg a little at a time (about two minutes) so that the oil stays hot. Drain on kitchen paper and serve with the salsa.


The Skinny

Calories 270
Fat 14g
Carbs 22g
Protein 2g

(Per five pieces without salsa)


The Healthy

Parmesan is 33 per cent muscle-building protein. And because there’s no point having big muscles without strong bones to hang them on, a serving also provides 20 per cent of your calcium RDA.

That brilliant red colour in tomatoes comes from lycopene, an antioxidant that can help bolster your heart and cut your risk of cardiovascular disease, say researchers. 

Warwick University researchers found Tenderstem broccoli to be the highest ranking vegetable variety for the cancer-preventive compounds glucosinolates.

This recipe appeared in the June 2012 edition of the magazine. Thanks to tenderstem.co.uk for supplying this recipe


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