At the moment I just can’t get enough of certain foods…I’m loving the glut of Scottish raspberries, English asparagus and abundance of purple sprouting broccoli. The broccoli is wonderfully tender, easy on the purse and so versatile to use in a whole host of summer style dishes.
This recipe is very useful and adaptable…for example, the butter beans can be replaced with cooked pasta if preferred for something a bit heartier, but the former is perhaps better suited to bariatrics needing their protein fix. You could use almost use any brassica in this recipe…try replacing the broccoli with sweetheart hispi cabbage or Savoy cabbage to ring the changes. And foodies, if you’re feeling like pushing the boat out, try using butter beans preserved in their own juice in a jar as they are so much more flavoursome than the canned varieties preserved in brine.
PURPLE SPROUTING BROCCOLI WITH BUTTER BEANS
400g/14 oz purple-sprouting broccoli
25g/1 oz pine nuts
Frylight or other low-fat cooking spray
2 shallots, finely chopped
2 cloves garlic, finely chopped
1/2 red chilli, deseeded and finely chopped
salt and freshly ground black pepper
400g/14 oz can or jar butter beans, drained and rinsed
grated zest of 1 lemon
juice of 1 lemon
1. Wash and trim the broccoli, discarding any tough parts to the stalks and cutting them into 2 cm/3/4 inch pieces. Heat a pan of water and when boiling, blanch the broccoli for no more than 3 minutes. Drain and leave to cool.
2. Meanwhile, toast the pine nuts in a dry non-stick frying pan/skillet, shaking the pan often so that they do not burn. Allow to cool.
3. Spritz a non-stick frying pan/skillet with low-fat cooking spray and heat until hot. Add the shallot, garlic and red chilli with salt and pepper to taste. Cook until softened, adding a little water to help create some steam in the pan. When soft, add the butter beans, lemon zest, a little of the lemon juice and pine nuts. Mix well and fry for 3 minutes.
4. Add the broccoli, mix well and turn off the heat.
5. Serve on a warm platter with a little extra lemon juice and a drizzle of olive oil (for non-bariatrics).
SERVES 4 (as a light meal or starter)
WLS PORTION: 3/4-1
V suitable for vegetarians
Calories per portion: 138
Image courtesy of love your greens