Broccolini with Garlic and Olive Oil
Broccolini with Garlic & Olive Oil
Broccolini is a cross between broccoli and Chinese kale. Cooks like a dream in a wok and makes a great side for chicken or beef. :contentReference[oaicite:1]{index=1}
Yield: 4 servings Time: ~10–12 min Vegetables: see Med-Diet points
Ingredients
- 1½ lb (680 g) broccolini, ends trimmed (split thick stems)
- 1½ tsp minced garlic
- 1 Tbsp extra-virgin olive oil (start with 1 Tbsp; add another teaspoon only if pan looks dry)
- ¼ tsp kosher salt + black pepper, to taste
- Optional boost: 1 Tbsp finely minced fresh ginger
- Mediterranean finish: lemon zest + squeeze; pinch red pepper flakes; toasted sliced almonds
- Wok-style finish: 1 tsp toasted sesame oil + 1 tsp low-sodium tamari; sesame seeds; chili crisp
The core trio—broccolini, garlic, hot oil—comes from your original recipe; ginger and finish options are add-ons. :contentReference[oaicite:2]{index=2}
Method
- Get the pan hot: Heat a wok or big skillet over medium-high until it’s good and hot. Swirl in the olive oil.
- Broccolini first: Add broccolini; toss/stir for about 2 minutes until glossy and bright green.
- Aromatics: Add garlic (and ginger if using). Keep it moving another 2–3 minutes until crisp-tender. If anything threatens to scorch, splash in a tablespoon of water and keep stirring.
- Finish & serve: Season with salt/pepper. Choose a finish: Mediterranean (lemon, chili, almonds) or Wok-style (sesame oil, tamari, seeds). Toss and serve immediately.
Mediterranean Diet Points
- Vegetables: ~9 oz raw = 1 point. The full pan (24 oz raw) ≈ 2.5–3 points total.
- Per 4 servings, that’s roughly ~0.6–0.8 point each (add more veg to hit a full point).
Nutrition (estimates)
Base version calculated with 1 Tbsp olive oil, 1½ lb broccolini, 1½ tsp garlic; finishes (lemon, almonds, sesame oil, tamari) not included. Brands and pan losses vary.
| Per serving (¼ recipe) | Calories | Protein | Carbs | Fat | Fiber | Sodium* |
|---|---|---|---|---|---|---|
| Broccolini w/ Garlic & Olive Oil | ~90 kcal | ~4.8 g | ~12.3 g | ~4.2 g | ~4.4 g | varies (added salt/tamari) |
*If you use an extra tablespoon of oil, add ~126 kcal and ~14 g fat to the whole batch (~+30 kcal/serving). Tamari will also raise sodium.
Why a Wok?
a wok cooks almost any vegetable quickly and evenly—once you try it, the steamer gets lonely.