For a quick, easy and healthy dinner side, try broccolini. In less than three minutes, plus the time to get water to a boil, you’ll have one of my weeknight go-to side dishes on the table. But don’t serve it plain. Add a drizzle of good oil, some herbs or spices and you have a versatile and delicious vegetable packed with nutrition.
The woman standing next to me in the produce aisle looked puzzled. I was bagging up a couple of bundles of organic broccolini. I said “its really good! Have you ever tried it?” She shook her head, so I shared my simple directions on how to cook it. She smiled, grabbed her own bundles and happily went about her grocery shopping. I love to talk with people at the grocery store.
Broccolini or Broccolette – One in The Same
If you are not familiar with broccolini, here’s a quick overview. Broccolini is a cross between broccoli and a variety of Chinese kale. It comes in both banded bundles and wrapped packages. It’s also known by other names at the market, like broccolette or baby broccoli (which it is not).
Broccolini has a subtly sweet, mild flavor similar to broccoli and asparagus. The stems are long and slender compared to broccoli, and they are tender when cooked so there is little waste. The entire stalk is edible.
A Superfood to Add to Your Diet
In terms of nutrition, both broccoli and kale are “superfoods”, so it makes sense that broccolini would be as well. Superfoods are foods that are naturally concentrated with high amounts of nutrients. They are nutritional powerhouses and highly beneficial to include in our diets.
Broccolini belongs to the cruciferous vegetable family. This group contains a chemical called sulforaphane, which is an antioxidant. It exhibits anticancer, anti-diabetic, and antimicrobial properties and is high in vitamin C and fiber, just to name a few benefits. See links below for more information.
How to Prepare Broccolini
To prepare, trim a little off the stems end and slice any thick spears from top to bottom into a thinner piece. That’s it.
Broccolini cooks quickly. Simply drop trimmed spears into a big pan of boiling salted water for about 2 ½ minutes. Drain and remove to your plate. You can dress it simply in a variety of ways to vary flavors.
I often use just a little good olive oil, which allows the sweet fresh flavor of the broccolini to shine. Here are other ideas:
- Asian flair – use a little toasted sesame oil. Sprinkle with Penzeys Szechuan Pepper Salt for extra flavor.
- Italian flair – use white truffle oil for an aromatic indulgence. Drizzle your broccolini with white truffle oil and season with white truffle salt and pepper. My husband says white truffle oil would make a rubber tire taste good. It’s amazing stuff that instantly transforms the simple into the extravagant. And a sprinkle of Parmesan would be good too.
- For a citrus flavor – use lemon olive oil. Drizzle your broccolini with a lemon-flavored olive oil and sprinkle with Lemon Pepper or Florida Seasoned Pepper. Add little chopped chives for additional flavor .
- For a spicy option – use a chili oil and sprinkle with red pepper flakes or Piment D’Espelette
How to Buy
When buying broccolini, look for fresh, vibrant green bundles or packages. If the florettes are starting to yellow, pass. And you can always tell if produce is organic by the code number. Organic produce always starts with the number 9. One more thing about broccolini, it stays fresh for many days in the refrigerator. I always have it in my refrigerator for a fast, healthy side dish.
One more tip – to prepare broccolini ahead of time, cook broccolini for 2 minutes and shock in a bowl of ice water. Drain and refrigerate. When ready to eat, warm it up again in a hot sauté pan with your oil and, adding a little garlic or shallot for added pizzazz. That’s what I did this evening served with roast chicken breasts.
Other helpful links:
I buy organic broccolette grown by Earthbound Farm, organic farmers for more than 25 years. Here is a link to their site and more information on the nutrition of broccolette.
Tonight, my broccolini went along with seared and roast chicken breasts, recipe here.
From The Daniel Plan site, information on Broccoli being a superfood