Many people believe that broccolini and broccoli taste the same, but really, broccolini is a more delicate, sweeter version. Broccolini is a cross between broccoli and Chinese Kale for more flavor. The texture of the broccolini stem is more like asparagus than it is broccoli. We always use broccoli in our cooking, let's try something new and different!
- 3.5 ounces of raw broccolini contains just 35 calories, 3.5 grams of protein, 0 grams of fat, 5 grams of fiber, 7% of the daily value of Iron and 6% of the daily value of Potassium
- Broccolini, as well as other vegetables in the Brassicaceae family, is known to be high in antioxidant and anti-inflammatory compounds
- The antioxidants also contain anticancer potential. Sulforaphane in broccolini also has properties that inhibit the activation and growth of cancer cells
- Broccolini may also protect heart disease
Recipes:
Roasted Broccolini and Lemon with Parmesan (cooking.nytimes.com)
- 1 Lemon, halved
- 4 Garlic Cloves, smashed
- 2 bunches Broccolini, ends trimmed
- 3-4 tablespoons Olive Oil
- Kosher Salt and freshly ground Pepper
- 1/2 cup finely grated Parmesan
Heat oven to 425 degrees. Thinly slice half the lemon into rounds and set the other half aside. Toss lemon slices, garlic and broccolini with the olive oil on a rimmed baking sheet. Season with salt and pepper, making sure everything is evenly coated, especially the broccolini tips so they get fried and crisp.
Sprinkle with Parmesan and roast until the broccolini is bright green, starting to char and the cheese is golden brown, 10 to 15 minutes.
Remove from the oven, squeeze the remaining half of the lemon over the top and serve.
Chicken Sausage and Broccolini Pasta (littlebroken.com)
- 12 ounces Whole Wheat Short Cut Pasta, such as penne
- 1 lb Broccolini, trimmed and coarsely chopped
- 2 tablespoons Olive Oil
- 12 ounces Hot Italian or Sweet Italian Chicken Sausage
- 4 cloves Garlic, smashed with side of knife and chopped
- 1 tablespoon fresh Lemon Juice
- 1/4 cup freshly grated Parmesan Cheese
- Kosher Salt and freshly ground Black Pepper
- Bring a large pot of salted water (about 3 quarts) to a boil. Add pasta and cook for about 7 minutes. Add broccolini to the same pot, and continue cooking for 2-3 minutes longer or until the pasta and broccolini are tender. Drain pasta mixture, reserving 1 cup cooking liquid.
- Heat a large sauté pan over medium heat. Add 1 tablespoon of oil and swirl to coat. Add sausage and cook until browned, about 6 minutes, then remove from the pan.
- Add remaining 1 tablespoon of oil and cook garlic until fragrant. Add cooked pasta, broccolini, and sausage to the pan. Stir in about 1/2 cup of reserved pasta water and mix well adding more if needed. Taste for salt and pepper, and adjust as needed.
- Stir in lemon juice and Parmesan cheese. Remove from heat and serve immediately with extra Parmesan cheese, if desired.
Broccolini and Mushroom Stir Fry (eatgood4life.com)
- 2 Shallots, chopped
- 20 ounces sliced Mushrooms
- 8 ounces Broccolini, bottoms trimmed
- 3 tablespoons Ginger, chopped
- 3 tablespoons Olive Oil
- 3 tablespoons Black Bean Sauce, Hoisin, or Oyster Sauce
- 14 cup Rice Wine Vinegar
- 1 tablespoon Sesame Seeds
- Quinoa or Brown Rice for serving
Place the olive oil and ginger in a cast iron skillet or any other non-stick skillet. Cook for 1 minute.
Add the broccolini and cook for 2-3 minutes. Add the mushrooms and shallots and cook stirring occasionally for 5 minutes. Add the black bean paste and vinegar and stir for 1 minute. Turn the heat off. Add the sesame seeds if using and serve stir-fry over the quinoa or brown rice.
