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5 Mediterranean-Style Broccoli Recipes
These dishes are good and good for you, plus they can all be made in 15 minutes or less.


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Broccoli is a delicious, nutritious and quick veggie to get on your plate regularly.


This chemical reaction is probably why some people don't like broccoli. I imagine that at a young age they ate improperly cooked broccoli.”
(ZESTER DAILY)

Broccoli is a vegetable that makes for a wonderful salad. Its bright green color and crisp-tender texture can be appealing if cooked properly.

Cooking broccoli properly might seem like a no-brainer, but many people do not do so. Broccoli, and all cruciferous vegetables, must not be overcooked, otherwise chemicals in the plant break down and release sulfurous compounds, such as ammonia and hydrogen sulfide, and interact with the chlorophyll in the plant, which cause the broccoli to turn an unappetizing brownish-grey color and have a very unpleasant smell.

This chemical reaction is probably why some people don't like broccoli. I imagine that at a young age they ate improperly cooked broccoli.

Broccoli should always be cooked in small amounts of water until it is crisp-tender and retains its bright green color; it should never be cooked until limp. That means broccoli should not be cooked more than five minutes.

Here are five broccoli recipes, all Mediterranean-style dishes, that make wonderful accompaniments to any salad.

Broccoli With Golden Bread Crumbs, Oil-cured Olives and Orange Zest

This is an appealing Sicilian-style salad with a great taste thanks to the orange zest and black olives. It's important not to overcook the broccoli even by a minute because you want the taste and the beautiful color contrast of bright green to come through. Oil-cured olives are crinkly skinned, but you can use any good-quality black olive if you can't find them.

Prep time: 5 minutes

Cook time: 10 minutes

Total time: 15 minutes

Yield: 4 servings

Ingredients

1 pound broccoli

3 tablespoons extra virgin olive oil

4 salted anchovy fillets, rinsed

2 garlic cloves, finely chopped

1/2 cup fresh bread crumbs

15 oil-cured black olives, pitted

1 teaspoon orange zest

Extra virgin olive oil for drizzling (optional)

Directions

1. Bring a saucepan of water to a boil and blanch the broccoli for 3 minutes. Drain, cool and break into florets.

2. In a skillet, heat the olive oil over medium heat with the anchovies and garlic until sizzling. Add the bread crumbs and cook, stirring until the bread crumbs are golden brown, about 4 minutes.

3. Arrange the broccoli on a serving platter and sprinkle on the olives. Sprinkle the bread crumb and anchovy sauce around and then add the orange zest. Drizzle with olive oil, if desired, and serve at room temperature.

Broccoli and White Onion Salad

White onion rather than yellow onion is critical in this broccoli salad, not only because of taste, but for the color contrast with the green, white and orange. This salad also makes for a nice antipasto or accompaniment, with grilled or roast meat.

Prep time: 5 minutes

Cook time: 10 minutes

Total time: 15 minutes

Yield: 6 to 8 servings

Ingredients

3 pounds broccoli

1 medium white onion, coarsely chopped

Zest from 1 orange

1 tablespoon sugar

2 tablespoons white wine vinegar

1/4 to 1/2 cup extra virgin olive oil

1 teaspoon dried oregano

2 salted anchovy fillets, rinsed and finely chopped

1 garlic clove, finely chopped

Salt and freshly ground black pepper to taste

Orange wedges for garnish (optional)

Directions

1. Bring a pot of lightly salted water to a boil and plunge the broccoli in to blanch it for 2 minutes. Drain and cool quickly. Return the broccoli to a steamer or strainer and steam until tender with a slight crunch, 6 to 7 minutes. Let the broccoli drain and cool in the strainer.

2. Break the broccoli into florets and toss with the white onion and orange zest in a large bowl.

3. In another bowl, dissolve the sugar in the white wine vinegar. Whisk in the olive oil, oregano, anchovies and garlic. Pour over the broccoli and toss again seasoned with salt and pepper. Transfer to a large serving platter and garnish with orange wedges, if desired. Serve at room temperature.

Green and Yellow Salad

The colors are startling in this zippy salad. It's great with something off the grill, and the leftovers can be tossed with pasta and olive oil.

Prep time: 3 minutes

Cooking time: 8 minutes

Total time: 11 minutes

Yield: 2 to 4 servings

Ingredients

1 pound broccoli, broken into small florets

1 yellow bell pepper, seeded and chopped

Extra virgin olive oil to taste

Coarse salt to taste

Freshly ground black pepper to taste

Directions

Bring a pot of water to a boil and cook the broccoli 5 minutes. Drain well, cool, then toss with the yellow pepper and add olive oil, salt and pepper to taste.

Broccoli With Oil-cured Olives and Lemon Zest

What a beautiful dish! The brilliant green of broccoli, the pitch black of the olives and the sunny flecks of lemon zest make for an appetizing presentation. In this recipe, you blanch the broccoli first to keep its brilliant green color.

Prep time: 5 minutes

Cooking time: 10 minutes

Total time: 15 minutes

Yield: 6 servings

Ingredients

2 pounds broccoli

1 garlic clove, crushed

1/2 cup extra virgin olive oil

1/2 cup oil-cured black olives, pitted or unpitted

1/2 teaspoon red chile flakes

Zest of 1/2 lemon

Salt and freshly ground black pepper to taste

Directions

1. Bring a large saucepan of water to a rapid boil, then blanch the broccoli for 2 minutes. Drain and dunk into ice-cold water immediately to stop it cooking. Set aside.

2. In a bowl, mix the garlic with the olive oil.

3. Remove and drain broccoli from ice-water bath.

4. Slice the broccoli and after it has cooled, mix it in a large bowl with olives, chile, lemon zest, garlic mixture, salt and pepper.

5. Serve at room temperature.

Broccoli and Roasted Red Bell Pepper

Good and good for you. That was a phrase I often heard from my mom when I was growing up. She never quite made it this way, but this Italian-American family-style side dish of bright green broccoli and brilliant red bell pepper is a delight to look at, a delight to eat and it's good for you.

Prep time: 2 minutes

Cooking time: 8 minutes

Total time: 10 minutes

Yield: 4 servings

Ingredients

1 1/2 pounds broccoli, sliced and broken into florets

1 roasted red bell pepper, sliced into strips

1/3 cup extra virgin olive oil

2 garlic cloves, very finely chopped

2 tablespoons fresh lemon juice

Directions

Bring a pot of water to a boil and cook the broccoli 5 minutes. Drain a bit and transfer to a mixing bowl. Toss with the remaining ingredients and arrange on a serving platter.

Copyright 2016 Clifford A. Wright via Zester Daily and Reuters Media Express


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