Nov 25, 2009 4:10 pm US/Eastern
Tony Tantillo: Broccoli
Well this week's tip is going to be with the staple of staples when it comes to vegetables. Available all year—prices different from year to year depending on the growing area, mostly from California, prices are great right now, and that is BROCCOLI.
Broccoli's been around for so long and for a good reason. The nutritional value is great and it tastes absolutely fantastic. I could spend this whole segment talking about the nutritional value of broccoli. For example, 240% of the vitamin C needed for the day, phytochemicals, and so much more. Phytochemicals are great for you, but you need to select and store broccoli properly.
When you buy your broccoli, you want to make sure that the green here is nice and green all the way around. A little purple is OK, but no yellowing whatsoever.
Now the stalks of the broccoli this time of year can be a little bit large, but if you shave off the top layer of the stalk, you can make "broccoli slaw" instead of coleslaw with cabbage. Use broccoli stalks and it'll taste great, or add them to that dish you're making with the broccoli. There are smaller stalks out there, but don't throw this out; you can use it.
When you bring it home, put it in the refrigerator right away. Open up that bag because it can decay rather quickly burning off all that nutritional value, especially that vitamin C; enjoy it within 2 or 3 days.
Broccoli in the market; great prices and it's great for you.
Quick Broccoli with Pasta
Serve this fast and healthful dish with crusty Italian bread and a simple, light red such as a dolcetto or a barbera.
Serves 4
1 large bunch broccoli, about 1½ pounds
2½ teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1 pound ziti or other short pasta
2 ounces sun-dried tomatoes (not the oil-packed variety)
20 black olives (oil-cured preferred), pitted and quartered
2 tablespoons olive oil
¼ teaspoon hot pepper flakes
½ teaspoon grated lemon rind
½ cup freshly grated Romano cheese, plus more for passing at the table
1. Put on a pot with at least 4 quarts of water and a teaspoon of salt to boil. Peel broccoli stems and cut sticks about 2 inches long, ¼ inch thick. Separate head into florets; rinse in a colander. When water comes to a boil, add broccoli and cook, covered, about 5 minutes or until just tender.
2. Using a skimmer or strainer, remove broccoli to a wok or large skillet. Season with ¼ teaspoon each salt and pepper; cover and keep warm. Add another teaspoon of salt to the pot of water and return to a boil.
3. Cook pasta 5 minutes, add tomatoes and cook about 3 to 4 minutes more or until pasta is al dente. Drain well, reserving a few tablespoons of cooking water, and add to the broccoli.
4. Heat wok over low flame and add olives, oil, hot pepper flakes, lemon rind, remaining ¼ teaspoon each of salt and pepper, and reserve cooking water. Toss well but gently. After a few minutes, toss with cheese and spoon onto individual soup plates. Pass additional cheese at the table.
Cooking Tip
Use the above method for cooking other vegetables that will be mixed with pasta, such as asparagus and hearty greens like kale.
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