Broccoflower with Anchovies and Garlic

Gluten Free
Dairy Free
Health score
33%
Broccoflower with Anchovies and Garlic
45 min.
4
284kcal

Suggestions


Are you looking for a vibrant and flavorful side dish that will elevate your meal? Look no further than this delightful Broccoflower with Anchovies and Garlic! This gluten-free and dairy-free recipe is not only easy to prepare but also packed with nutrients and bold flavors that will impress your family and friends.

Broccoflower, a stunning hybrid of broccoli and cauliflower, offers a unique taste and a beautiful green hue that adds visual appeal to your plate. Combined with the umami richness of anchovies and the aromatic essence of garlic, this dish is a perfect balance of savory and sweet. The addition of golden raisins provides a delightful contrast, while toasted pine nuts add a satisfying crunch.

In just 45 minutes, you can whip up this delicious side that serves four, making it an ideal choice for gatherings or weeknight dinners. With only 284 calories per serving, you can indulge without the guilt. Whether you're serving it alongside grilled meats, fish, or as part of a vegetarian spread, this Broccoflower with Anchovies and Garlic is sure to become a favorite in your culinary repertoire. Get ready to impress your taste buds and those of your guests with this exquisite dish!

Ingredients

  • 1.5 pounds broccoflower cut into 2-inch-wide florets
  • 10.5 teaspoons oil-packed anchovies canned chopped to taste
  • tablespoons parsley fresh chopped
  •  garlic clove thinly sliced
  • 0.3 cup golden raisins 
  • 0.3 cup olive oil 
  • 0.3 cup pinenuts toasted
  • 0.3 teaspoon pepper dried red hot

Equipment

  • bowl
  • frying pan
  • paper towels
  • pot
  • slotted spoon

Directions

  1. Cook broccoflower in 2 batches in a 5- to 6-quart pot of boiling salted water until crisp-tender, about 5 minutes, then transfer with a slotted spoon to a large bowl of ice and cold water to stop cooking.
  2. Drain florets and pat dry with paper towels.
  3. Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté garlic, stirring, until golden, about 1 minute.
  4. Add anchovies and red pepper flakes and sauté, stirring, until anchovies are dissolved, about 1 minute, then add florets and toss to coat.
  5. Add pine nuts, raisins, and salt to taste and sauté, stirring, until heated through, about 2 minutes.
  6. Remove from heat and stir in parsley.

Nutrition Facts

Calories284kcal
Protein13.57%
Fat63.09%
Carbs23.34%

Properties

Glycemic Index
29.67
Glycemic Load
4.11
Inflammation Score
-7
Nutrition Score
16.926521653714%

Flavonoids

Apigenin
4.32mg
Luteolin
0.04mg
Kaempferol
0.28mg
Myricetin
0.33mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:283.52kcal
14.18%
Fat:21.31g
32.79%
Saturated Fat:2.71g
16.94%
Carbohydrates:17.73g
5.91%
Net Carbohydrates:12.48g
4.54%
Sugar:9.93g
11.04%
Cholesterol:13.39mg
4.46%
Sodium:615.42mg
26.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.32g
20.63%
Vitamin C:207.84mg
251.92%
Vitamin K:47.87µg
45.59%
Manganese:0.83mg
41.46%
Iron:6.72mg
37.34%
Vitamin E:3.33mg
22.21%
Fiber:5.25g
21.02%
Potassium:644.77mg
18.42%
Vitamin B3:3.66mg
18.32%
Selenium:11.2µg
15.99%
Copper:0.21mg
10.43%
Phosphorus:103.61mg
10.36%
Magnesium:36.97mg
9.24%
Zinc:1.01mg
6.74%
Vitamin B2:0.1mg
5.84%
Calcium:53.48mg
5.35%
Vitamin B6:0.1mg
5.07%
Vitamin A:217.89IU
4.36%
Vitamin B1:0.05mg
3.35%
Vitamin B12:0.14µg
2.31%
Folate:8.33µg
2.08%
Vitamin B5:0.2mg
2.05%
Vitamin D:0.27µg
1.78%
Source:Epicurious