The crispy oven-smashed broccoli or smashed broccoli are light oven-gratinated broccoli and very tasty.
The broccoli is first boiled and then gratinated preferably with whole wheat breadcrumbs and nuts.
Do not forget to account for the breading when calculating the total carbohydrates of your meal.
The Sicilian broccoli is the protagonist of our winter table.
It is a typical variety from southern Italy.
Deep green in color, it belongs to the crucifer family and is highly appreciated because it has a milder smell and a more delicate flavor compared to other broccoli varieties.
In Sicily, in the Ragusa area, it is called scramuzza or scramuzzatura.
Choose small to medium heads of broccoli, firm with bright green florets, avoiding yellowed or wilted ones.
Typical southern Italian varieties: Sicilian broccoli, Calabrian broccoli and Apulian broccoli — called “ramosi” — green and rich in benefits, are very similar and generally referred to as southern broccoli.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Boiling, Electric oven
- Cuisine: Italian
Ingredients
Before proceeding with the oven gratinating, make sure the boiled broccoli is well drained and dry.
Let it drain and dry well, storing it in the refrigerator.
- 1 head broccoli (Sicilian)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed breadcrumbs (or whole wheat breadcrumbs)
- as needed grated cheese (grana or Parmesan)
- as needed nuts (almonds, hazelnuts, pine nuts)
- 1 drizzle extra virgin olive oil (to finish (raw))
Suggested tools
- Knife
- Cutting board
- Baking sheet 9.84×11.42 in
- Parchment paper
Preparation
Cut the broccoli into florets and slightly score the stems of the florets with a knife.
Place the florets in a colander and wash them thoroughly under running water.
* For a more thorough cleaning, soak the florets in water with a little baking soda for at least 20 minutes.When boiling, use as little water as possible to best preserve its beneficial properties.
In a pot, bring salted water to a boil.
Add the broccoli florets and a pinch of baking soda so they keep a bright green color and cook for about 8-10 minutes until tender but not falling apart.Broccoli cooking times
– 8 minutes for firm broccoli that keeps its shape;
– 10 minutes for softer broccoli perfect for blending or turning into a cream;
adjust according to the desired texture.With the help of a slotted spoon, gently lift the broccoli florets and transfer them to a container.
Before proceeding with the oven gratinating, make sure the boiled broccoli is well drained and dry.
Let it drain and dry well, storing it in the refrigerator.Select the florets you will use to prepare the gratinated broccoli and separate them; if very large, cut them in half.
Line a large baking sheet* with a sheet of parchment paper.
* work in a single layer; broccoli florets should not overlap.Arrange the broccoli florets on the baking sheet in a single layer.
Smash them one by one with the bottom of a glass.
Lightly brush with oil [optional].Distribute over the broccoli florets:
– a pinch of salt;
– a pinch of pepper;
– the breadcrumbs or whole wheat breadcrumbs;
– the grated cheese.Wrap a handful of nuts [almonds, hazelnuts, pine nuts] in a piece of parchment paper and, using a mortar or a meat mallet and cutting board, roughly chop them.
Distribute the chopped nuts over the broccoli florets.
Preheat the oven.
Bake in a fan-assisted oven at 356°F for 20 minutes until golden and as crispy as you like.Drizzle with a little extra virgin olive oil raw.
Plate.
Your crispy oven-smashed broccoli are ready.
Enjoy!
You can serve them as the fibrous vegetable component at the start of the meal or as a side dish.
Do not forget to account for the breading when calculating the total carbohydrates of your meal.
Storage, tips and variations
Meal prep
Boil a whole head of broccoli so you have multiple portions available to enjoy as a side dish or to use as an ingredient.
You can use other varieties of broccoli or cauliflower.
Add a handful of chopped sun-dried tomatoes or sesame seeds.
Add spices like turmeric and sweet paprika.
You can omit the cheese.
With simple substitutions, this recipe easily adapts to:
– a lactose-free version;
– a gluten-free version;
– a vegan version.
Gratinated broccoli keep in the refrigerator for one day in an airtight container.
You can reheat them in the oven.
FAQ (Questions & Answers)
How can I substitute Sicilian broccoli?
You can use other varieties of broccoli or cauliflower.
Can I steam the broccoli instead of boiling it?
Of course: steaming better preserves nutrients.
Can I use frozen broccoli?
Better not: they release water and compromise the gratinating.
How many calories do gratinated vegetables have?
It naturally depends on the ingredients and quantities.
For light gratinated vegetables:
– I don’t add béchamel;
– I sprinkle a couple of tablespoons of whole wheat breadcrumbs;
– I sprinkle a couple of tablespoons of grated cheese;
– no oil during cooking, I add a drizzle raw just after baking.Can I cook gratinated broccoli in an air fryer?
Yes.
Follow the instructions — program, temperature and times — indicated in your appliance manual.
Check the degree of cooking from time to time.
In general, air fryer cooking times are reduced:
– in a fan-assisted oven at 356°F for 20 minutes;
– in an air fryer at 320°F for 16 minutes.
