Chinese Tenderstem broccoli and beef stir-fry

Frozen Tenderstem and beef make for a delicious, easy and healthy stir-fry

I’ve had a revelation in my kitchen in the past year- frozen ingredients! I’ve only ever really used my freezer to store leftovers and emergency fish-fingers, but I’ve started to see the power of using my freezer to store my everyday ingredients. Not only is it so convenient for  me as, aside from being a very disorganised shopper, I don’t live somewhere where I can just ‘pop’ to a shop; but there has also been a lot of publicity recently about how frozen ingredients are actually much more full of goodness than those sold as ‘fresh’, because they are frozen at their very freshest, locking in both flavour and nutrients! It makes sense, and I love to have the choice of accessing fresh vegetables and fish whenever I need them.

My latest discovery is frozen Tenderstem®, which launched in Iceland stores on 2nd January. We use a lot of broccoli in my house as it’s one of my favourite vegetables, so I was really happy to hear this! Tenderstem® is such a useful ingredient as it really goes with any type of meal- stir-fries, curries, roasts, pastas… it’s very easy and quick to cook, and has a lovely delicate, sweet flavour, and a tender consistency, which makes it really popular with my children too!

I wouldn’t tend to use a whole packet when I am cooking with Tenderstem®, and I feel so awful when I find the leftovers out of date and end up throwing them away, so it’s fantastic to now have the choice of buying this frozen. Each stem is frozen individually so that you can use as much or as little as you need for each meal. It cooks in 2-3 minutes from frozen, and you do not need to do any preparation, so there is no added inconvenience at all.

Frozen Tenderstem broccoli from Iceland Chinese stir fry


Tenderstem® is a cross between regular broccoli and Chinese kale- it’s an absolute hero nutritionally, not only does it have twice the amount of vitamin C as the same weight of fresh oranges, but it has one of the highest levels of folic acid which is very important for expectant mothers, but also helps to beat anaemia and fatigue. It is also a great source of vitamin A, iron, vitamin B6 and calcium!


Chinese beef and broccoli is one of our go-to easy mid-week meals, it’s very quick to prepare, only uses 1 pan, and is super speedy to make! It tastes delicious- with simple but effective flavours. Tenderstem® is ideal for this meal, the taste and consistency are the perfect compliment to the beef, and it looks great on the plate! One of the keys to this meal is in slicing the beef very, very finely. You can find oyster sauce and Shaoxing rice wine in the Chinese section of most supermarkets.

Chinese beef and broccoli stir fry using frozen Tenderstem from Iceland

For more Tenderstem® cooking tips please visit the Tenderstem®  website (click here). And to learn more about cooking it from frozen, please click here.

Disclosure: This post was written in collaboration with Tenderstem®. All opinions are my own, and honest and truthful. All images are mine.


My Recipe

Serves: 2
Syns: 2 syns per portion
Healthy Extra: none


  • 135g frozen Tenderstem® (half the pack)
  • 230g (approx) rump steak, sliced very thinly
  • 1 clove garlic, finely chopped
  • 1 tsp cornflour
  • Approx 2cm chunk ginger, very finely chopped (or grated)
  • 1 tbsp Shaoxing rice wine
  • 1 tsp sugar
  • 2 tbsp oyster sauce
  • 1 tsp dark soy sauce
  • 1 mild red chilli (to garnish)
  • Spray oil or low-calorie cooking spray


  1. In a bowl, mix the beef with the garlic, cornstarch and 1 tablespoon of water, and leave to marinate for 10 minutes.
  2. Spray a good, non-stick frying pan with spray oil or low-calorie cooking spray, and place on a medium heat. Add the frozen Tenderstem® and stir-fry for 1 minute. Add the ginger, rice wine and sugar and stir-fry for 1 more minute. Transfer to a plate.
  3. Spray the pan again with oil/cooking spray, bring up to a high heat and add the beef. Stir-fry for 45 seconds and then stir in the oyster sauce. Add the Tenderstem® back into the pan, add the soy sauce and stir-fry all together for 30 seconds.
  4. Serve with basmati rice, garnished with sliced red chilli.

Additional Info

One of the keys to this recipe is getting the beef very thinly sliced, so use a good sharp knife!

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