Pan Fried Tenderstem Broccoli Recipes

PAN FRIED BROCCOLI

Pan Fried Broccoli image

This is my husband's creation. When he makes it, he uses double the amount of red pepper flakes. My man likes his spices!

Provided by MarthaStewartWanabe

Categories Vegetable

Time 20m

Yield 4 serving(s)

Number Of Ingredients 6

Ingredients

2 cups broccoli, speared
1 tablespoon olive oil (or more if desired)
1 garlic clove, chopped
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon red pepper flakes

Steps:

Heat olive oil in a large frying pan or wok.
Cook chopped garlic in oil at medium-high heat or until light brown (being careful not to burn).
Add broccoli spears to pan. Sprinkle remaining ingredients onto broccoli and toss to combine.
Cover and cook for 7-10 minutes or until broccoli heads begin to darken (but not burn), stirring every minute or so. If necessary, lower the heat.
Sometimes I like to add a little parmesan cheese to the pan right before the broccoli goes onto the plate.

Nutrition Facts : Calories 47, Fat 3.6, SaturatedFat 0.5, Sodium 305.9, Carbohydrate 3.4, Fiber 1.2, Sugar 0.8, Protein 1.4

PAN-FRIED BROCCOLI RECIPE BY TASTY

Pan-fried Broccoli Recipe by Tasty image

Here's what you need: olive oil, broccoli, salt, chicken stock, garlic, red pepper flake

Provided by Chris Salicrup

Categories Sides

Time 30m

Yield 2 servings

Number Of Ingredients 6

Ingredients

2 teaspoons olive oil
1 head broccoli, cut into florets
¼ teaspoon salt
⅛ cup chicken stock
1 clove garlic, minced
red pepper flake, to taste

Steps:

Heat oil in a pan over medium heat until it begins to shimmer.
Add the broccoli and sprinkle with salt, stirring to coat in the oil.
Cook for 5 minutes, without moving the broccoli.
Add chicken stock and place a lid on the pan, and cook for 1 minute.
Remove the lid and add the garlic and red pepper flakes. Stir, cooking for 1 minute.
Enjoy!

Nutrition Facts : Calories 465 calories, Carbohydrate 38 grams, Fat 33 grams, Fiber 4 grams, Protein 3 grams, Sugar 6 grams

FRIED BROCCOLI

Fried Broccoli image

This is a recipe I came up with when I was on the South Beach Diet. It is a very healthy recipe and my husband asks for it almost all the time.

Provided by R T=J/C/S

Categories Side Dish Vegetables Broccoli

Time 10m

Yield 4

Number Of Ingredients 4

Ingredients

1 (16 ounce) package frozen broccoli, thawed
1 tablespoon olive oil
½ teaspoon crushed red pepper flakes
salt, to taste

Steps:

Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.

Nutrition Facts : Calories 60.5 calories, Carbohydrate 5.6 g, Fat 3.8 g, Fiber 3.5 g, Protein 3.2 g, SaturatedFat 0.5 g, Sodium 27.4 mg, Sugar 1.6 g

PAN-FRIED BROCCOLI STEMS

Pan-Fried Broccoli Stems image

This was an experiment and now it is a keeper. Peel broccoli stems, slice them thin, and pan-fry in hot oil just until the slices are charred on the edges, then flip over and brown for just a little bit of time on the other side. If you do this just right, the medallions will have edges that are slightly crispy with that wonderful fried flavor, and tender interiors. With a little salt (or even without) they are irresistible. One stem's worth of medallions will disappear quickly, so count on 1 per person (at least!). Although you will use a fair amount of oil for frying, it doesn't all get absorbed by the broccoli stems.

Provided by Martha Rose Shulman

Categories dinner

Time 5m

Yield Serves 4

Number Of Ingredients 3

Ingredients

4 to 8 thick broccoli stems
About 4 tablespoons grape seed oil or olive oil
Salt to taste

Steps:

Peel broccoli stems and slice crosswise, very thin, about 1/8 inch. (Don't slice paper-thin because then it's too easy to burn them.)
Heat a heavy skillet over high heat and add enough oil to coat well (about 1/8 inch of oil in the pan). When oil is hot add broccoli stems in a single layer. (Don't add too many at a time because they will cook quickly and you need to turn them all over before they burn.) Turn heat down to medium-high and cook broccoli stems until edges are lightly brown, then flip over with tongs. Cook for 30 seconds to a minute more and remove from oil. Drain on paper towels, sprinkle with salt, and let cool for about a minute before eating.
Continue with all of the broccoli stems, adding oil as needed.

Nutrition Facts : @context http, Calories 143, UnsaturatedFat 12 grams, Carbohydrate 4 grams, Fat 14 grams, Fiber 2 grams, Protein 2 grams, SaturatedFat 1 gram, Sodium 185 milligrams, Sugar 1 gram

PAN-ROASTED BROCCOLI

Pan-Roasted Broccoli image

Pan-roasting broccoli results in a carmelized flavor, a completely different taste using broccoli, salt, and pepper. Adapted from Cook's Illustrated.

Provided by Roxygirl in Colorado

Categories Vegetable

Time 15m

Yield 4 serving(s)

Number Of Ingredients 5

Ingredients

3 tablespoons water
1/4 teaspoon salt
1/8 teaspoon pepper (I used garlic pepper blend)
2 tablespoons vegetable oil
1 1/4 lbs broccoli, separated into small florets, and stems, sliced (about 5 cups florets and 3/4 cup stems in total)

Steps:

Stir water, salt, and pepper together in small bowl, til salt dissolves.
In a large skillet, heat oil over medium high then add the broccoli stems in an even layer.
Don't stir for about two minutes until they get light browned.
Add the florets and toss to combine and don't stir for another two minutes, until they just begin to brown.
Add water spice mixture and cover pan with lid, cooking for two minutes.
Uncover and cook until desired doneness.
Note: I eyeballed my broccoli measurements and it worked fine. I did add a little water to mine.

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