Garlic Chilli Tenderstem

Name: Garlic Chilli Tenderstem
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4
Cuisine: Italian
Ingredients: 300 g tenderstem broccoli, whole stems trimmed; 4 cloves garlic, peeled and thinly sliced; 1 fresh red chilli, thinly sliced (deseeded for less heat); 3 tablespoons extra virgin olive oil; Flaky sea salt, to finish

Glossy, charred tenderstem broccoli tossed with crisp golden garlic and jewel-bright slices of fresh red chilli — this is a side dish that earns its place at the table. The stems stay tender with just enough bite, and the fruity heat of the chilli cuts beautifully through the richness of the olive oil. Ready in under fifteen minutes, it is brilliant alongside pasta or a grain bowl.

Details

Author: CuisineSavvy
Cuisine: Italian
Course: Side
Servings: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Diet: Vegan
Categories:#side dish #quick #Italian #vegan #gluten-free #broccoli #garlic #chilli #weeknight #15 minutes

Nutritional Values

This recipe is entirely plant-based and free from all animal ingredients. Extra virgin olive oil, the only fat used, is rich in monounsaturated fatty acids and natural polyphenols. Tenderstem broccoli is an excellent source of vitamin C, vitamin K and folate, and also provides sulforaphane, a glucosinolate compound associated with cellular health. Fresh red chilli contributes capsaicin and vitamin C. Flaky sea salt is used only as a finishing seasoning, keeping overall sodium modest.

Not available.

Ingredients

300 g tenderstem broccoli, whole stems trimmed
4 cloves garlic, peeled and thinly sliced
1 fresh red chilli, thinly sliced (deseeded for less heat)
3 tablespoons extra virgin olive oil
Flaky sea salt, to finish

Instructions

Bring a large pan of well-salted water to the boil. Add the tenderstem broccoli and blanch for 2 minutes, until the stems are just tender but still vivid green.
Drain and pat thoroughly dry with a clean tea towel — dry stems will char rather than steam in the pan.
Pour the olive oil into a large, heavy frying pan or skillet and set it over a medium heat. Once the oil shimmers, add the sliced garlic.
Fry gently, stirring often, for 2–3 minutes until the slices turn evenly golden and fragrant. Do not let them brown too deeply or they will turn bitter.
Lift the garlic out with a slotted spoon and set aside on a small plate, leaving all the flavoured oil in the pan.
Increase the heat to medium-high. Lay the dried tenderstem stems in a single layer in the hot oil. Leave them undisturbed for 2 minutes so the undersides blister and char, then turn and cook for a further 1–2 minutes on the other side. Work in batches if your pan is crowded.
Return the golden garlic to the pan along with the sliced red chilli. Toss everything together over the heat for 30 seconds so the chilli softens very slightly and all the stems are coated in the garlicky oil.
Transfer to a warm serving plate, arranging the stems neatly. Scatter over a generous pinch of flaky sea salt and serve immediately.

Garlic Chilli Tenderstem

Ingredients
[ ] 300 g tenderstem broccoli, whole stems trimmed
[ ] 4 cloves garlic, peeled and thinly sliced
[ ] 1 fresh red chilli, thinly sliced (deseeded for less heat)
[ ] 3 tablespoons extra virgin olive oil
[ ] Flaky sea salt, to finish

Instructions
[ ] 1. Bring a large pan of well-salted water to the boil. Add the tenderstem broccoli and blanch for 2 minutes, until the stems are just tender but still vivid green.
[ ] 2. Drain and pat thoroughly dry with a clean tea towel — dry stems will char rather than steam in the pan.
[ ] 3. Pour the olive oil into a large, heavy frying pan or skillet and set it over a medium heat. Once the oil shimmers, add the sliced garlic.
[ ] 4. Fry gently, stirring often, for 2–3 minutes until the slices turn evenly golden and fragrant. Do not let them brown too deeply or they will turn bitter.
[ ] 5. Lift the garlic out with a slotted spoon and set aside on a small plate, leaving all the flavoured oil in the pan.
[ ] 6. Increase the heat to medium-high. Lay the dried tenderstem stems in a single layer in the hot oil. Leave them undisturbed for 2 minutes so the undersides blister and char, then turn and cook for a further 1–2 minutes on the other side. Work in batches if your pan is crowded.
[ ] 7. Return the golden garlic to the pan along with the sliced red chilli. Toss everything together over the heat for 30 seconds so the chilli softens very slightly and all the stems are coated in the garlicky oil.
[ ] 8. Transfer to a warm serving plate, arranging the stems neatly. Scatter over a generous pinch of flaky sea salt and serve immediately.

https://www.cuisinesavvy.com/recipe/garlic-chilli-tenderstem

HealthScore: 85

Tenderstem broccoli with fresh garlic and chilli is a nutritious, whole-food crucifer dish — but three tablespoons of olive oil is generous for four small servings, making this the oiliest part of the plate. Best served alongside legumes or grains to round out the meal.