| Prep: 20 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 180 | 10g | 1g | 20g |
| sugars | fibre | protein | salt |
| 10g | 3g | 5g | 0.7g |
Stir-Fried Broccolini Flowers: Just the name of this vibrant dish sparks a delight in my heart, and conjures the image of a perfect balance between hearty Midwestern meals and fresh, vegetable-based sensibilities. Growing up in the heartlands, we didn’t have access to many exotic ingredients – our food was more meatloaf than mizuna. But dishes like this embody my love for experimenting with wholesome, out-of-the-box ingredients in traditional recipes.
Experiencing, Experimenting, Enjoying
What truly makes the Stir-Fried Broccolini Flowers shine is the medley of flavors it encapsulates: from the sweetness of the pineapple chunks and juice, to the warmth of the fresh ginger; from the savory notes of the soy sauce to the tartness of the orange; every bite speaks a different language while harmoniously telling a unified story. And, such a story is just as exciting to create as it is to consume.
Experimentation is a beautiful thing, and this dish is reminiscent of the Chinese stir-fries(source), though with a unique twist. The traditional Midwestern hearty stews I grew up with defined my culinary journey, and with this recipe, I’ve found a beautiful intersection between those comfort dishes, and something lighter, more refreshing.
Healthy and Hearty
While delicious and visually appealing, this recipe also carries a variety of health benefits. Broccolini is a nutrient-packed superfood that’s a great source of vitamins K and C, not to mention its high fiber content (source). Garlic and onion are both known for their immune-boosting properties, and the addition of pineapple not only adds a tropical twist to the dish but also brings in digestive benefits and disease-fighting antioxidants (source). All these, combined with the other wholesome ingredients, results in a dish which is as good to your health as it is to your palate.
Stir-Fried Broccolini Flowers stands on its own as a satisfying main dish, but could also be paired beautifully with a simple, light jasmine rice or quinoa stir-fry for a heartier meal.
In essence, this recipe is more than just a dish – it’s a celebration of flavors, an embrace of creativity, and a testament to growing up in Nebraska but not being afraid to push the culinary boundaries of comfort. So go ahead, channel your inner gourmet guru and plate up some of these beautiful Stir-Fried Broccolini Flowers today!
What You’ll Need
- 1 lb Broccolini flowers
- 1 large Onion, thinly sliced
- 2 cloves Garlic, minced
- 1 Red bell pepper, seeded and sliced
- 2 tablespoons Vegetable oil
- 1 tablespoon Toasted sesame oil
- 1/4 cup Soy sauce
- 1 tablespoon Cornstarch
- 1 Orange, zest and juice
- 1/4 cup Pineapple juice
- 1 tablespoon Brown sugar
- 1 tablespoon Fresh ginger, grated
- 1/2 cup Fresh pineapple chunks
- Salt to taste
- Pepper to taste
Method
Step One
Begin by preparing the ingredients: Rinse and trim the broccolini flowers, thinly slice the onion, mince the garlic, seed and slice the red bell pepper, grate the ginger, and zest and juice the orange. Set these ingredients aside.
Step Two
Heat the vegetable oil in a large wok or frying pan over medium-high heat. Add the onion and garlic and stir-fry for about 2-3 minutes, or until the onion becomes translucent.
Step Three
Add the broccolini flowers and red bell pepper to the pan. Continue to stir-fry for another 5-7 minutes, or until the broccolini is bright green and the pepper slices are just beginning to soften.
Step Four
While the vegetables are cooking, whisk together the soy sauce, cornstarch, orange zest and juice, pineapple juice, brown sugar, and grated ginger in a small bowl. This will create your stir-fry sauce.
Step Five
Pour the sauce into the pan with the vegetables. Stir well to coat the broccolini and peppers with the sauce. Reduce the heat to low and simmer for a few minutes, or until the sauce has thickened slightly.
Step Six
Add the pineapple chunks to the pan and stir well to combine. Cook for another few minutes, or until the pineapple is heated through. Season with salt and pepper to taste.
Step Seven
Just before serving, drizzle the stir-fry with the toasted sesame oil and give it one final stir. This will add a nutty flavor and a glossy sheen to the dish.
Step Eight
Serve the Stir-Fried Broccolini Flowers immediately, while they are still hot. Enjoy as is, or pair with cooked rice for a complete meal.
