Equipment
Ingredients
Main
- 570 g broccoli, cut into florets and stems sliced
- 5 g fine sea salt, to taste
- 45 ml olive oil, extra virgin
- 3 g garlic, finely minced
- 1 g red pepper flakes
- 6 g anchovy paste
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 153 kcal
- Protein
- 5 g
- Carbohydrates
- 10 g
- Fat
- 12 g
- Fiber
- 4 g
- Sugar
- 2 g
- Sodium
- 588 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 8 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 1 mg
- Potassium
- 467 mg
- Calcium
- 73 mg
- Iron
- 1.2 mg
- Magnesium
- 32 mg
- Phosphorus
- 100 mg
- Zinc
- 0.6 mg
- Vitamin A
- 50 mcg
- Vitamin C
- 128 mg
- Vitamin D
- 0.0 mcg
- Vitamin E
- 2.9 mg
- Vitamin K
- 153 mcg
- Vitamin B6
- 0.3 mg
- Vitamin B12
- 0.0 mcg
- Thiamin
- 0.10 mg
- Riboflavin
- 0.18 mg
- Niacin
- 1.2 mg
- Folate
- 90 mcg
- Water
- 128 g
Sources: USDA FoodData Central
Method
Prepare the broccoli: Cut the broccoli into bite-sized florets. Slice the stems crosswise into 5cm pieces, trim the outer layer, and then cut diagonally into 6mm thick slices.
Blanch the broccoli: Bring a large pot of generously salted water (about 10g salt per liter) to a rolling boil. Add the prepared broccoli and cook for 3 minutes, or until bright green and slightly tender. Drain thoroughly and immediately rinse with cold water to stop the cooking process.
Sauté the broccoli with aromatics: Heat the olive oil in a large skillet over medium-high heat until shimmering. Add the blanched broccoli and sauté for about 1 minute, stirring frequently.
Add the minced garlic, red pepper flakes (if using), and anchovy paste to the skillet. Continue to toss and stir everything together for another minute, or until the garlic is fragrant, the anchovies are well distributed, and the broccoli is heated through.
Season with more salt to taste, if needed. Serve immediately.
Chef's Notes
- Use fresh, high-quality broccoli for best results.
- Adjust the amount of anchovy paste and red pepper flakes according to your taste.
- For extra flavor, consider adding a pinch of grated Parmesan cheese at the end.
Storage
Refrigerator: 3 days — Store in an airtight container in the refrigerator.
Reheating: Reheat in a skillet over medium heat, or in the microwave.
Troubleshooting
Broccoli is mushy
Cause: Overcooked during blanching or sautéing.
Fix: If slightly overcooked, try to crisp it up in the skillet with higher heat for a short time. Otherwise, it can still be served, but the texture will be compromised.
Prevention: Blanch for the correct amount of time and cool immediately. Avoid over-stirring and cooking in the skillet.
Broccoli lacks flavor
Cause: Not enough salt, or anchovies not well distributed.
Fix: Add a squeeze of lemon juice and a pinch of salt to brighten the flavor. If using, add a drizzle of good quality olive oil.
Prevention: Generously salt the blanching water. Ensure the anchovy paste is fully incorporated and distributed during sautéing.
Cultural Context
A simple and classic Italian-inspired preparation highlighting the natural flavor of the broccoli, with the addition of anchovies for umami and garlic for aromatics.
