Fried Tenderstem Broccoli with Garlic and Lemon (Garlic Broccolini)

A healthy and easy tenderstem broccoli side dish is all you need to elevate your meal to another level! Gently boiled, and then pan-fried broccolini is the best quick way to cook this wonderful vegetable! A versatile recipe that goes with a range of meat, poultry and fish dishes, this is our go-to side dish when we’re looking for a flavoursome and nutritious sidekick that is ready in 10 minutes! Tenderstem Broccoli with Garlic and Lemon (and just a pinch of chilli flakes) may just become your favourite side this year!

What is Broccolini?

A type of broccoli and Chinese kale hybrid is referred to by various names in different parts of the world. In the UK, it is most widely known as Tenderstem Broccoli, whilst in the US and other countries, it is called Baby Broccoli or Broccolini. It is long stem broccoli that has edible leaves, flower shoots and stem, and is a perfect no-waste vegetable. Flavour-wise, it is similar to broccoli itself, with slightly sweeter notes and a softer texture. Low in calories and high in Vitamin C, it is certainly a healthy and nutritious vegetable to use in your cooking.

Best Way To Cook Tenderstem Broccoli:

I will be honest, there is no right or wrong answer here. Seb sometimes picks them up and eats them raw, when he cannot wait for dinner. But I much prefer this green vegetable cooked. And the choice is endless. Here are my favourite ways to cook Broccolini:

• Steam. It only takes about 4 minutes to cook in a colander placed above simmering water and covered with a lid ( a steam pan). Simply sprinkle some sea salt on top and serve.
• Fry. The best way to fry is in a wok. You may want to cut the long stems in half to speed up the process. Add a drizzle of your favourite oil (use sesame oil for an Asian-style side dish) and stir fry for 4-5 minutes on high heat. Sprinkle with sesame seeds and chilli flakes, and serve!
• Roast. Drizzle the tenderstem broccoli with some oil (and add any seasoning or spices) and arrange on a large baking tray. Roast at 180° C Fan for approx 12-14 minutes.

What Other Flavours Can You Add?

We absolutely love the combination of lemon, garlic and chilli to go with broccoli, but there are other flavours that go very well.

• Drizzle cooked broccolini with balsamic reduction (or shop-bought balsamic glaze).
• Mix with crispy panchetta and sauteed onions.
• Mix with olive oil and Egyptial Dukkah and roast in the oven (the option we took in our Dukkah Roasted Vegetables with Spicy Couscous).

Frequently Asked Questions:

What Goes Well With Tenderstem Broccoli?

Serve this side dish with meat, poultry and fish. We absolutely love it with:

• Smoked Cheese & Chicken Risotto with Dukkah
• BBQ Pork Fillet
• Easter Lamb Stuffed with Apricots
• Slow Cooker Duck Confit (recipe coming soon)

If you like adding healthy and nutritious sides to your meals have a look at some of our favourite recipes below:

• Garlicky Brussels Sprouts with Balsamic Reduction
• Spring Greens with Lemon & Thyme

Fried Tenderstem Broccoli with Garlic and Lemon (Garlic Broccolini)

A healthy and easy tenderstem broccoli side dish is all you need to elevate your meal to another level! Gently boiled, and then pan-fried broccolini is the best quick way to cook this wonderful vegetable! A versatile recipe that goes with a range of meat, poultry and fish dishes, this is our go-to side dish when we're looking for a flavoursome and nutritious sidekick that is ready in 10 minutes! Tenderstem Broccoli with Garlic and Lemon (and just a pinch of chilli flakes) may just become your favourite side this year!

5 from 5 votes

Print Recipe

Prep Time 5 mins

Cook Time 5 mins

Total Time 10 mins

Course Side Dish

Cuisine American, British, European

Servings 2 as a side dish

Calories 119 kcal

Ingredients

 

MetricUS Customary

 

1x2x3x

• 220 g tenderstem broccoli
• 2 garlic cloves thinly sliced
• 1/2 lemon juice only
• 1 tbsp olive oil
• a pinch of chilli flakes

Instructions

 

• Cut tenderstem broccoli into 4-5 cm pieces and place them in a large pan. Pour boiling water into the pan over broccoli and bring to a rapid boil. Cook for 1 minute, then drain in a colander. Your broccoli should soften but still retain most of its crunch.
• Heat a tbsp of olive oil in a large frying pan over medium heat. Add the thinly sliced garlic and a pinch of chilli flakes. Cook, stirring, for about 30 seconds. Add the broccoli, season with salt, and sauté for 2-3 minutes. Squeeze half a lemon over the broccoli and serve alongside your favourite main dishes.

Notes

For recipes that tenderstem broccoli is ideal to serve with, have a look at the section ‘What Goes Well With Tenderstem Broccoli’ above. 

Nutrition

Sodium: 34mgCalcium: 90mgVitamin C: 116mgVitamin A: 1947IUSugar: 3gFiber: 2gPotassium: 49mgCalories: 119kcalMonounsaturated Fat: 5gPolyunsaturated Fat: 1gSaturated Fat: 1gFat: 7gProtein: 4gCarbohydrates: 11gIron: 1mg

Keyword Broccoli with Garlic, Broccoli with Lemon, Broccolini Recipes, Broccolini Side Dish Recipes, Health ySide Dishes, Tenderstem Broccoli Recipes, Tenderstem Broccoli Side Dish Recipe

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