Broccoflower with Anchovies and Garlic

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

Suggestions


If you’re looking for a vibrant and unique side dish that’s both gluten-free and dairy-free, look no further than this Broccoflower with Anchovies and Garlic recipe! Featuring the stunning broccoflower, a delightful hybrid of broccoli and cauliflower, this dish brings a refreshing twist to your table. The bright green florets not only look beautiful but also provide a satisfying crunch that pairs perfectly with the rich flavors of anchovies and garlic.

This dish is perfect for any occasion, from casual family dinners to elegant gatherings. The combination of toasted pine nuts and sweet golden raisins adds texture and a hint of sweetness, balancing the savory depth of the anchovies and the aromatic garlic. Plus, with the heat from the red pepper flakes, it’s an exciting flavor explosion that will intrigue your taste buds with every bite.

In just 45 minutes, you can whip up this delectable side dish that serves four and only totals 284 calories per serving. It’s a dish that’s impressively simple yet elegant, guaranteed to be a talk of the table as a side that complements almost any main course. Whether you're a seasoned cook or just starting out, this Broccoflower with Anchovies and Garlic will inspire you to add more vibrant vegetables to your meals. Give it a try and watch as it disappears from the serving dish!

Ingredients

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