Sautéed Kidneys with Broccoli, Anchovies, and Chili Pepper

Gluten Free
Dairy Free
Health score
16%
Sautéed Kidneys with Broccoli, Anchovies, and Chili Pepper
45 min.
4
141kcal

Suggestions


Are you ready to elevate your culinary skills with a dish that is both unique and packed with flavor? Sautéed Kidneys with Broccoli, Anchovies, and Chili Pepper is a delightful side dish that will surprise and impress your guests. This gluten-free and dairy-free recipe is not only easy to prepare but also offers a tantalizing combination of savory and spicy notes that will awaken your taste buds.

The star of this dish, kidneys, are often overlooked but are a rich source of protein and essential nutrients. When sautéed to perfection, they develop a beautiful texture and flavor that pairs wonderfully with the earthy crunch of broccoli. The addition of anchovies brings a depth of umami that enhances the overall taste, while the chili pepper flakes add just the right amount of heat to keep things exciting.

With just a handful of ingredients and a cooking time of only 45 minutes, you can create a gourmet experience right in your own kitchen. Whether you’re looking to impress at a dinner party or simply want to try something new, this dish is sure to become a favorite. Serve it alongside your favorite protein or enjoy it on its own for a light yet satisfying meal. Get ready to indulge in a culinary adventure that celebrates bold flavors and wholesome ingredients!

Ingredients

  • fillet anchovy roughly chopped
  •  broccoli florets cut into thin slices
  • tablespoons capers chopped
  • teaspoon pepper flakes 
  •  garlic clove sliced
  • servings lemon wedges 
  • tablespoons olive oil 
  • servings parsley chopped

Equipment

    Directions

    1. To remove the interior fat from the kidneys and whatever sinews and tissues you see. Thinly slice on a bias, less than 1/4 inch thick. Set aside.
    2. Heat the garlic in two tablespoons of oil over medium heat.
    3. Add the broccoli and let them brown without moving them around too much, 5 to 7 minutes.
    4. Add the anchovies and stir around until the anchovies are broken up.
    5. Add the capers and let them brown too, for one to two minutes.
    6. Add the chili pepper flakes.
    7. Adjust the heat to high and add the slices of kidneys and the remaining oil. Stir around to evenly distribute the kidneys.
    8. Let them brown, about 30 seconds, before stirring around anymore. Kidneys are done when one edge or side is browned and the rest is just cooked through.
    9. Serve immediately, garnishing with parsley and lemon.

    Nutrition Facts

    Calories141kcal
    Protein5.44%
    Fat89.7%
    Carbs4.86%

    Properties

    Glycemic Index
    41.13
    Glycemic Load
    0.38
    Inflammation Score
    -4
    Nutrition Score
    6.9152173063029%

    Flavonoids

    Eriodictyol
    0.21mg
    Hesperetin
    0.28mg
    Naringenin
    0.01mg
    Apigenin
    8.63mg
    Luteolin
    0.12mg
    Kaempferol
    5.75mg
    Myricetin
    0.64mg
    Quercetin
    7.14mg

    Nutrients percent of daily need

    Calories:141.3kcal
    7.07%
    Fat:14.44g
    22.22%
    Saturated Fat:2.05g
    12.78%
    Carbohydrates:1.76g
    0.59%
    Net Carbohydrates:1.27g
    0.46%
    Sugar:0.26g
    0.29%
    Cholesterol:4.2mg
    1.4%
    Sodium:122.89mg
    5.34%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:1.97g
    3.94%
    Vitamin K:80.84µg
    76.99%
    Vitamin C:13.43mg
    16.27%
    Vitamin E:2.18mg
    14.51%
    Vitamin A:392.57IU
    7.85%
    Vitamin B3:1.13mg
    5.64%
    Selenium:3.07µg
    4.39%
    Iron:0.72mg
    3.99%
    Manganese:0.07mg
    3.31%
    Vitamin B6:0.06mg
    2.96%
    Folate:11.56µg
    2.89%
    Calcium:24.64mg
    2.46%
    Potassium:82.52mg
    2.36%
    Copper:0.05mg
    2.35%
    Phosphorus:22.67mg
    2.27%
    Vitamin B2:0.04mg
    2.21%
    Magnesium:8.27mg
    2.07%
    Fiber:0.5g
    1.99%
    Zinc:0.23mg
    1.52%
    Vitamin B1:0.02mg
    1.18%
    Vitamin B5:0.11mg
    1.12%