Healthy Broccoli Roman Style Recipes

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HEALTHY BROCCOLI ROMAN STYLE



Healthy Broccoli Roman Style image

Provided by Food Network Kitchen

Categories     side-dish

Time 25m

Yield Serves 4

Number Of Ingredients 8

1/3 cup white wine
Pinch red pepper flakes
1 bunch broccoli, cut into florets, stems peeled and sliced
2 teaspoons plus 1 tablespoon olive oil
2 tablespoons whole-wheat panko breadcrumbs
5 garlic cloves, sliced
Kosher salt
Zest of 1/2 lemon

Steps:

  • Cook the broccoli in a large pot of salted boiling water until just bright green, about 3 minutes. Drain and cool under cold running water. Drain again and pat dry with paper towels.
  • Heat 2 teaspoons of the oil over medium-high heat in a small saucepan. Add the panko and cook, stirring, until the panko is just lightly toasted, 2 to 3 minutes. Set aside.
  • Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the garlic and cook, stirring, until it just turns golden around the edges, about 3 minutes. Stir in the wine, pepper flakes and broccoli. Sprinkle with salt and cook, stirring frequently, until the broccoli is heated through and the wine has evaporated, about 5 minutes. Transfer to a platter and sprinkle with the panko and lemon zest.

Nutrition Facts : Calories 120 calorie, Fat 6 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 75 milligrams, Carbohydrate 11 grams, Fiber 4 grams, Protein 4 grams, Sugar 1 grams

ITALIAN BROCCOLI SALAD



Italian Broccoli Salad image

This adaptable make-ahead salad is a great instant lunch or side dish. It starts with raw broccoli florets and stems, thinly sliced into irregular shapes to create many textures. As the broccoli sits with salt and vinegar, it softens and becomes slaw. Its mellow flavor is contrasted by the loud ingredients typically found in an Italian sub or chopped salad, like shallots, pickled peppers, olives and provolone. Feel free to add more protein in the form of cured meats, chickpeas, lentils or mozzarella; vegetables like sweet tomatoes or iceberg lettuce; or basil.

Provided by Ali Slagle

Categories     dinner, easy, lunch, salads and dressings, vegetables, main course, side dish

Time 20m

Yield 4 to 6 servings

Number Of Ingredients 9

1 small shallot, thinly sliced
1 1/2 pounds broccoli (about 2 medium heads)
Kosher salt (Diamond Crystal) and black pepper
1/2 cup roasted, salted almonds, coarsely chopped
1/4 cup drained, sliced pickled peppers, such as peperoncini
1/4 cup pitted, torn olives, such as kalamata or Castelvetrano
1/3 cup extra-virgin olive oil, plus more as needed
1/3 cup red wine vinegar, plus more as needed
3 slices provolone (about 3 ounces), torn or cut into bite-size pieces (or use 1 1/2 ounces aged provolone)

Steps:

  • Rinse the sliced shallot under cold water and transfer to a large bowl.
  • Cut the stalks away from the broccoli heads. Using a knife or vegetable peeler, remove the fibrous outer layer of the stalks so its light green insides emerge; compost or discard the outer layer. Thinly slice the stalks crosswise, then thinly slice the heads into bite-size pieces. (A mix of shapes and sizes adds texture to the salad, so chop up the broccoli a few ways; there's no one right way to go about it.) Transfer to the large bowl as you go, then transfer any loose bits from the cutting board to the bowl.
  • Season the broccoli generously with salt and pepper, then add the almonds, pickled peppers, olives, oil, vinegar and provolone. Toss vigorously with a spoon until everything is combined and the broccoli is shiny with oil.
  • Taste and adjust seasonings with salt, pepper, oil and vinegar as needed. Let sit at least 10 minutes before serving. The salad improves with age as its flavors meld, and it can be refrigerated for up to 4 days. Before serving, bring to room temperature and adjust salt, pepper, oil and vinegar to taste, as flavors change in the fridge.

BROCCOLI & RAMEN NOODLES



Broccoli & Ramen Noodles image

Make and share this Broccoli & Ramen Noodles recipe from Food.com.

Provided by PickyEater

Categories     Vegetable

Time 25m

Yield 4 serving(s)

Number Of Ingredients 8

4 cups broccoli
1 package ramen noodles (oriental flavor)
1 tablespoon corn oil
1/4 cup lemon juice
1/4 cup honey
1/2 teaspoon pepper
1 teaspoon salt
1 cup unsalted peanuts, chopped

Steps:

  • Prepare noodles according to package directions (2-3 minutes).
  • Do not add flavoring.
  • Drain noodles and toss in corn oil.
  • Blanch broccoli in boiling water (1-2 minutes) and drain.
  • Refresh under cold water.
  • Mix lemon juice, honey, pepper, salt, and noodle flavoring; and combine with broccoli and noodles.
  • Refrigerate.
  • Before reheating, stir in peanuts.
  • Reheat in microwave (2-3 minutes).

SAUTéED BROCCOLI WITH GARLIC AND CHILE



Sautéed Broccoli With Garlic and Chile image

This speedy, two-step recipe yields broccoli - or practically any vegetable - that is perfectly browned and cooked all the way through. After florets and thinly sliced stems are seared, add a little water and cover so the broccoli steams in its own juices until fork-tender. Not only does this bring out the vegetable's inherent sweetness, but it softens whatever flavorings you add without burning them. This recipe embraces the prickly heat of chile and garlic, but you could also use ground spices, thyme or rosemary, ginger or scallions, capers or olives. Swap the broccoli for sliced carrots or sweet potatoes, cauliflower florets, broccoli rabe, or green beans, adjusting cook time and water as necessary.

Provided by Ali Slagle

Categories     vegetables, side dish

Time 10m

Yield 4 servings

Number Of Ingredients 5

3 tablespoons extra-virgin olive oil
1 pound broccoli, cut into 1 1/2- to 2-inch-long florets, stems sliced 1/4-inch thick
Kosher salt and black pepper
3 garlic cloves, sliced
Red-pepper flakes, to taste

Steps:

  • Heat the olive oil in a large (12-inch) skillet over medium-high. Add the broccoli stems, season with salt and pepper, and cook, undisturbed, until starting to brown, 2 to 3 minutes. Stir in the florets, season generously with salt and pepper, and shake into an even layer. Cook, undisturbed, until browned, 2 to 3 minutes.
  • Add the garlic and red-pepper flakes and stir until the garlic is fragrant, less than 1 minute. Reduce heat to medium, add 3 tablespoons water, cover, and cook until the broccoli is bright green and fork-tender, 2 to 3 minutes, reducing heat if needed to prevent burning. Season to taste with salt, pepper and red-pepper flakes.

ROASTED ROMAN-STYLE ROMANESCO



Roasted Roman-Style Romanesco image

Because of this vegetable's bizarre and unusual appearance, this is the kind of thing people pass over in the market, mostly because they're confused by it and don't know what to do with it, but this recipe shows exactly what to do with it. If you do what I do, you'll be enjoying one of the most delicious vegetables you'll ever have. Serve drizzled with more olive oil or garlic aioli.

Provided by Chef John

Categories     Side Dish     Vegetables     Roasted Vegetable Recipes

Time 35m

Yield 8

Number Of Ingredients 9

2 drizzles olive oil, divided, or as needed
2 heads Romanesco, leaves and stems removed
3 oil-packed anchovy fillets
3 tablespoons olive oil
¼ teaspoon red pepper flakes
1 lemon, juiced
¼ cup plain dry bread crumbs
½ cup finely grated Parmigiano-Reggiano cheese, divided
1 lemon, cut into wedges

Steps:

  • Preheat the oven to 475 degrees F (245 degrees C). Drizzle olive oil into a roasting pan or baking dish.
  • Cut Romanesco into quarters, being sure to cut directly through the thick center core, so that they stay together when roasted. Set aside until needed.
  • Add anchovies and 3 tablespoons olive oil to a large mixing bowl and use the back of a fork to mash the anchovies into a paste. Add red pepper flakes and lemon juice and stir with a fork to combine.
  • Toss Romanesco in the dressing until the pieces are thoroughly coated. Sprinkle with bread crumbs and 1/2 of the Parmigiano-Reggiano cheese and toss until evenly coated.
  • Transfer Romanesco into the prepared pan, cut side-down. Scrape all cheese and crumbs from the mixing bowl and scatter over the top. Grate the remaining Parmigiano-Reggiano to cover the tops and lightly drizzle with olive oil.
  • Bake in the preheated oven until the cheese is browned and the Romanesco is tender, as tested with the tip of a knife in the cores, about 20 minutes. Serve immediately with fresh lemon wedges.

Nutrition Facts : Calories 125.2 calories, Carbohydrate 10.7 g, Cholesterol 5.7 mg, Fat 8.4 g, Fiber 3.4 g, Protein 5.3 g, SaturatedFat 1.9 g, Sodium 181.9 mg, Sugar 1.5 g

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Top Asked Questions

What are some good recipes to make with fresh Broccoli?
Lightly oil an earthenware baking dish. Arrange blanched broccoli in one layer. Season lightly with salt and pepper. Tear mozzarella slices and scatter over the top, then sprinkle with pecorino. Arrange olives here and there. In a small bowl, stir together capers, anchovy, garlic, red pepper and 3 tablespoons olive oil.
How to cook Broccoli and broccoli Parmesan?
Add 1 tablespoon of oil to a large skillet. Add in broccoli and sauté over medium heat until tender but still crisp. Remove the broccoli from the pan and set aside. Add the remaining tablespoon of oil to the pan. When pan is almost smoking add in beef. Sauté for 1-2 minutes. Toss in garlic and saute for 1 minute.
How do you cook Broccoli Romanesco with pasta?
Sauté sliced garlic and a bit of crushed red pepper flakes in olive oil. You can add a little tomato paste to the pan for an extra layer of flavor. Add the broccoli romanesco florets and sauté briefly, make sure the florets are well coated with olive oil, then toss everything with the al dente pasta and a splash of the pasta cooking water.
How to cook Broccoli on the stove?
Try our Meal Plans! Heat the olive oil in a large skillet over medium high heat. Add the garlic and red pepper flakes if using. Cook for 30 seconds until fragrant. Add the broccoli florets and cook for 3-4 minutes until the broccoli is bright green and begins to brown a bit.

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