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Pan-Fried Lemon & Garlic Broccolini: Simple yet Flavourful

Elevate your meal with this simple yet flavourful Pan-Fried Lemon & Garlic Broccolini. This dish combines the vibrant taste of broccolini with the rich, savoury notes of garlic and chilli flakes, all brightened with a squeeze of fresh lemon juice. It’s a perfect side dish that pairs beautifully with various proteins, making it versatile for any meal. Whether you’re serving it alongside grilled steak, pan-fried fish, or roast chicken, this recipe is sure to delight your taste buds and add a touch of elegance to your dining table.

This Pan-Fried Lemon & Garlic Broccolini dish is not only delicious but also offers nutritional benefits that can support thyroid health and help manage blood sugar levels, making it a healthy addition to your meals. Enjoy cooking and eating this flavourful and nutritious side dish!

DIABETES-FRIENDLY BENEFITS

Broccolini: Low in carbohydrates and high in fibre, which can help manage blood sugar levels.

Olive Oil: Contains monounsaturated fats that can improve insulin sensitivity.

Lemon Juice: Adds flavour without extra sugar, making it a diabetic-friendly alternative to sugary sauces or dressings.

THYROID-FRIENDLY BENEFITS

Broccolini: Contains high levels of dietary fibre, which can aid in digestive health and may help regulate hormone levels, including those related to thyroid function.

Garlic: Rich in selenium, which is essential for thyroid hormone metabolism.

Olive Oil: Provides healthy fats that support overall thyroid health.

MACRONUTRIENT COMPOSITION PER SERVING

Calories: 120 kcal

Protein: 3g

Fat: 10g

Carbs: 7g

Ingredients Used for Pan-Fried Lemon & Garlic Broccolini

Pan-Fried Lemon & Garlic Broccolini:

Broccolini (200g, trimmed): The star of the show! Broccolini is a hybrid vegetable that combines the taste of broccoli and Chinese broccoli. It has a slightly sweeter and milder flavour compared to regular broccoli, and its tender florets and stalks cook quickly, making it perfect for pan-frying.

Olive Oil: This healthy fat serves two purposes: it coats the broccolini, allowing it to brown nicely and develop flavour, and it transfers the flavours of the garlic and chilli flakes.

Garlic: Garlic adds a pungent and savoury note to the dish. Slicing it thinly ensures it cooks evenly with the broccolini.

Chilli Flakes: A touch of chilli flakes adds a subtle kick of heat that complements the other flavours. You can adjust the amount depending on your spice preference.

Lemon Juice: Fresh lemon juice brightens up the dish and cuts through the richness of the garlic and olive oil. It also adds a touch of acidity that enhances the overall flavour profile.

Salt and Pepper: Seasoning is essential to draw out the natural flavours of the ingredients. Seasoning to taste allows you to adjust according to your own preference.

Alternative Ingredients

Broccolini: You can substitute broccolini with regular broccoli florets or asparagus. If using broccoli, cut the florets into bite-sized pieces and adjust the cooking time slightly as the stems are thicker. Asparagus cooks even faster than broccolini, so keep an eye on it to avoid overcooking.

Olive Oil: Another high smoke point oil, like avocado oil or canola oil, can be used in place of olive oil.

Garlic: For a milder garlic flavour, you can use garlic powder (about ½ teaspoon) instead of fresh garlic. However, fresh garlic adds a more complex and intense flavour.

Chilli Flakes: Red pepper flakes or a pinch of cayenne pepper can be used as a substitute for chilli flakes.

Lemon Juice: A splash of white wine vinegar can be used in a pinch, but it won’t have the same bright and citrusy flavour as lemon juice.

Preparation Tips for Pan-Fried Lemon & Garlic Broccolini

  • Wash the broccolini thoroughly and trim off the woody ends of the stems.
  • Thinly slice the garlic to ensure even cooking.
  • Heat the pan over medium-high heat to ensure the broccolini browns nicely.
  • Don’t overcrowd the pan when cooking the broccolini. This will steam them instead of browning them. Cook them in batches if necessary.

Serving Tips for Pan-Fried Lemon & Garlic Broccolini

  • Serve this pan-fried broccolini immediately for the best texture and flavour.
  • Squeeze additional lemon juice over the broccolini before serving for a brighter flavour.
  • Garnish with a sprinkle of grated Parmesan cheese or chopped fresh parsley for an extra touch.

Storage Tips

  • Leftover pan-fried broccolini can be stored in an airtight container in the refrigerator for up to 3 days. However, the texture will be slightly softer than freshly cooked broccolini. Reheat gently in a pan over low heat with a drizzle of olive oil.

Pan-Fried Lemon & Garlic Broccolini

Servings: 4 servings
Prep Time: 5 minutes
Cook Time: 5 minutes

Ingredients 

  • 200 g broccolini, trimmed
  • olive oil
  • 3 cloves garlic, thinly sliced
  • 1 tsp chilli flakes
  • 1 lemon, juiced
  • salt, to taste
  • pepper, to taste

Instructions

  • Preheat the Pan: Preheat a large frying pan over medium-high heat.
  • Cook the Broccolini: Add a drizzle of olive oil to the hot pan, then add the broccolini. Toss to coat the broccolini in the oil and allow it to brown, which adds a lot of flavour.
  • Add Garlic and Chilli Flakes: Add the sliced garlic and chilli flakes to the pan. Toss everything together and let the garlic toast slightly, about 5 minutes.
  • Season and Finish: Squeeze in the lemon juice and season with salt and pepper to taste. Toss everything together one last time.

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