Broccoli Piccata

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This broccoli piccata offers a flavorful twist on the classic Italian dish, traditionally made with chicken. Broccoli is the star ingredient, and not only is it delicious, but it also offers fiber and anti-inflammatory benefits. It’s the perfect side dish to accompany anything from roast chicken to fish.

Anti-Inflammatory Broccoli Piccata image
Credit:

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Active Time:
30 mins
Total Time:
30 mins
Servings:
4
  • This broccoli dish with caper sauce is a delicious twist on the traditional piccata.
  • Broccoli is full of healthy nutrients, like folate and vitamins C and K.
  • Adding lemon juice at the end keeps the broccoli fresh and bright.

Say hello to your new favorite side dish: Broccoli Piccata. This veggie-packed recipe is a twist on the classic Italian dish, usually starring chicken. Cooked to tender-crisp perfection and coated in a zingy caper sauce, broccoli also brings fiber and anti-inflammatory benefits to the plate. Whether you pair it alongside roast chicken or fish, your taste buds will be cheering for this zesty side. Read on to discover how to make this dish perfectly every time and add it to your dinner lineup tonight!

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • This dish is best when the broccoli is tender-crisp. Make sure the broccoli florets are all about the same size so they cook evenly. 
  • To keep the broccoli fresh and bright, cook it in just a small amount of water and be sure to add the lemon juice at the end, as the acid from lemon can quickly turn the broccoli brown.
  • To speed up prep, buy broccoli florets in a bag rather than a whole head. If the florets are uneven in size or too large, break them up with your hands or a knife. 

Nutrition Notes 

  • Broccoli's reputation as a nutrition powerhouse is well deserved! This cruciferous vegetable boasts a wealth of nutrients, especially folate and vitamins C and K. But its real superpower might be its sulforaphane, an inflammation-fighting compound that may protect against cancer and fortify your immune system.
Anti-Inflammatory Broccoli Piccata image

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

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Ingredients

Original recipe (1X) yields 4 servings

  • 4 tablespoons extra-virgin olive oil, divided

  • 4 tablespoons rinsed capers, patted dry and divided

  • 6 cups broccoli florets (24 ounces)

  • tablespoons water

  • 2 tablespoons unsalted butter

  • ¼ teaspoon salt

  • 1 teaspoon lemon zest

  • 2 tablespoons lemon juice

Directions

  1. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 1 tablespoon capers; cook, stirring constantly, until just starting to burst and turn golden brown, about 1 minute. Remove with a slotted spoon to a paper-towel-lined plate and set aside. Reserve the oil in the skillet.

    Anti-Inflammatory Broccoli Piccata image

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  2. Add 2 tablespoons oil to the reserved oil in the skillet; heat over medium-high heat. Add 6 cups broccoli; cook, stirring occasionally, until bright green and starting to brown in spots, 3 to 4 minutes. Add 1½ tablespoons water; cover and cook, undisturbed, until the broccoli is crisp-tender, about 2 minutes. Remove the lid and reduce heat to low. Add 2 tablespoons butter and the remaining 3 tablespoons capers; cook, tossing constantly, until the butter has melted. Remove from heat; add ¼ teaspoon salt and 2 tablespoons lemon juice and toss to coat. Transfer to a platter. Drizzle with the remaining 1 tablespoon oil and sprinkle with the fried capers and 1 teaspoon lemon zest.

    Anti-Inflammatory Broccoli Piccata image

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Frequently Asked Questions

  • What else can I add to this Broccoli Piccata?

    We kept it simple by using just lemon and capers to flavor the dish. If you want to build on it, try adding sliced garlic or chopped shallots when you add the butter. You can garnish the dish with finely grated Parmesan cheese or sprinkle it with toasted sliced almonds.

  • Can I use another vegetable?

    Cauliflower and Brussels sprouts are both good options. Prepare cauliflower as you would broccoli in the instructions. If you want to swap in Brussels sprouts, choose medium sprouts and halve them before cooking.

  • How do I cook broccoli so it's not mushy?

    Make sure you add just a small amount of water to the pan. Too much and the broccoli will boil instead of steam, which can make it mushy.

Recipe developed by Marianne Williams

EatingWell.com, December 2024

Nutrition Facts (per serving)

232 Calories
20g Fat
12g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 232
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 5g 17%
Total Sugars 3g
Added Sugars 0g 0%
Protein 5g 10%
Total Fat 20g 26%
Saturated Fat 6g 28%
Cholesterol 15mg 5%
Vitamin A 102µg
Vitamin C 154mg 171%
Vitamin D 0µg
Vitamin E 4mg 23%
Folate 110µg
Vitamin K 184µg
Sodium 393mg 17%
Calcium 87mg 7%
Iron 1mg 8%
Magnesium 39mg 9%
Potassium 552mg 12%
Zinc 1mg 7%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Alex Loh
Square Headshot of Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
and
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.