Garlic Fried Broccoli Stems

Food waste really bothers me. So many people around the world go hungry, including in our own 4 united countries, so when supermarkets and restaurants throw out food it just infuriates me. I understand issues around health and safety but there is also a profound laziness at a government level about tackling hunger both at home and abroad.

Because I feel so strongly about this I try not to waste any food at home. If it’s edible, chances are we eat it. Vegetables are an easy place to reduce your food waste. For example, most of us know how to use the florets on a broccoli but do you just throw out the stem? It’s understandable. We don’t very often see the less glamourous parts of veggies and meat being used. Broccoli stems have all the same nutrients as the florets and can be used for side dishes and in soups. Once of my favourite side dishes is fried broccoli with garlic, because pretty much everything is good when it’s fried with garlic!

GREEN VEGGIES: BROCCOLI
Broccoli has fibre, protein and iron which are all essential for maintaining healthy blood flow, digestive system and muscles. It also has high levels of vitamins C and K1 which promote healthy skin and bones respectively.

INGREDIENTS
Serves 2 Adults

1 broccoli stem and any leaves
1 tbsp olive oil
2 cloves of chopped garlic or 1 tsp garlic powder or 1 tbsp roasted garlic
1/2 tsp salt
1/2 a lemon

  • Remove any leaves from the broccoli stem and set aside. Slice the stem into thin discs (no thicker than a 2 pence piece).
  • Put the olive oil in a medium sized frying pan on a medium high heat. Once the pan is hot add the brocolli stems and cook for a couple of minutes before adding which garlic you’re using.
  • Sprinkle over the salt and squeeze over the juice from half a lemon and cook for another 4-6 minutes until the stems are tender. Add the leaves to the pan and toss to coat then turn the heat down to low and warm the leaves for a minute before serving. *Roasted chilli sauce goes brilliantly with this too if you like it hot. Add a tsp at the end with the leaves and stir through.

Published by One Tough Cooker

I'm the writer at One Tough Cooker. My experience with post-natal depression has shaped my appreciation for the family cook. We make thousands of meals to feed our families' tummies, hearts and minds.

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