Loretta Sebastiani

By: Loretta Sebastiani
     


Italian CookingVegetables and pulsesbroccoliBroccoli with anchovies and capers

Broccoli with anchovies and capers (Broccoli alla nostra maniera)

Our original home cooking

Broccoli can be cooked in countless ways. This is a very simple and easy to do recipe, the preferred in my family, in which we combine broccoli with capers and anchovies in oil. Recipe for the Mediterranean diet. Calories are included too.

difficulty: easy

time: preparation: 5 minutes
cooking: 30 minutes
total: 35 minutes

calories: 128 (kCal)

Ingredients / Serves 2

  • 450g (1 pound) frozen calabrese broccoli
  • 1 tablespoon capers in vinegar
  • 1 anchovy fillets in oil
  • 2 teaspoons extra virgin olive oil
  • Salt
Difficulty:
easy
Time:
preparation: 5 minutes
cooking: 30 minutes
total: 35 minutes
How many calories in a serving?
Calories: 128 (kcal) 7 % - 535 (kJ)
Protein: 8.4 (g) 17 % GDA
Total fat: 6.6 (g) 10 % GDA
Total carbohydrate: 8.7 (g) 4 % GDA
Sugars: 8.5 (g) 10 % GDA

Download free PDF version (155 download).

Nutrition facts

Recipe for broccoli with anchovies and capers

Preparation and cooking

  • - Steam frozen broccoli until tender, about 10 minutes.
  • - Put olive oil, anchovies, capers and steamed broccoli in a non-stick frying pan.
  • - Season to taste with salt and cook over medium heat, stirring now and then with a wooden spoon, few minutes, to flavor all ingredients.

Just before serving

  • - Serve your broccoli side dish hot or warm.

Note

Tips

  • - Calabrese broccoli is a type of broccoli with a single, compact, dense head similar to a cauliflower but colored in green.
  • - If you prefer crisp vegetables, you can reduce steaming time and avoid stirring broccoli in the pan many times.

Menu planning

  • - It's the ideal side dish to accompany steamed salmon, fishballs, every fish without sauce, grilled meat, roast beef, hamburgers ...
  • - You can make it all year round with frozen broccoli and in cold months with fresh ones.

Loretta