Healthy Foods & Recipes: Broccolini

Three Important Healthy Facts About Broccolini:

1. Rich in Nutrients:
   Broccolini is packed with vitamins and minerals, including vitamins A, C, and K, calcium, and iron, which support immune function, bone health, and overall well-being.
2. High in Antioxidants:
   It contains powerful antioxidants like sulforaphane, which may help reduce inflammation and lower the risk of chronic diseases, including cancer and heart disease.
3. Low in Calories and High in Fiber:
   Broccolini is low in calories but high in fiber, making it an excellent choice for digestion, weight management, and maintaining steady blood sugar levels.

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Healthy, Easy-to-Make Recipe Featuring Broccolini:

Garlic Lemon Sautéed Broccolini

Ingredients:

• 1 bunch broccolini
• 2 tablespoons olive oil
• 3 cloves garlic, thinly sliced
• Juice of 1 lemon
• Salt and pepper to taste
• Optional: Red pepper flakes for a spicy kick

Instructions:

1. Prepare the Broccolini:
   Wash and trim the ends of the broccolini. If the stems are thick, slice them lengthwise to ensure even cooking.
2. Blanch (Optional):
   Bring a pot of salted water to a boil. Add the broccolini and cook for 1–2 minutes. Drain and immediately transfer to an ice bath to stop the cooking process. This step keeps the broccolini vibrant green.
3. Sauté:
   Heat olive oil in a large skillet over medium heat. Add the garlic slices and sauté until fragrant and slightly golden (about 1 minute). Be careful not to burn the garlic.
4. Add Broccolini:
   Add the broccolini to the skillet, tossing to coat it in the garlic-infused oil. Cook for 3–5 minutes, stirring occasionally, until tender but still crisp.
5. Season and Serve:
   Squeeze lemon juice over the broccolini, and season with salt, pepper, and red pepper flakes if desired. Serve immediately.

Why It’s Healthy:
This dish is light, nutrient-packed, and made with minimal ingredients, highlighting the natural flavors of broccolini while providing a boost of antioxidants, vitamins, and healthy fats.

Enjoy it as a side dish or toss it into pasta, grain bowls, or salads!

Source: ChatGPT