HOW TO FRY BROCCOLI RECIPES

FRIED BROCCOLI RECIPE | ALLRECIPES

Fried Broccoli Recipe | Allrecipes 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

Total Time 10 minutes

Prep Time 5 minutes

Cook Time 5 minutes

Yield 4 servings

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, CarbohydrateContent 5.6 g, FatContent 3.8 g, FiberContent 3.5 g, ProteinContent 3.2 g, SaturatedFatContent 0.5 g, SodiumContent 27.4 mg, SugarContent 1.6 g

PAN FRIED BROCCOLI RECIPE - FOOD.COM

Pan Fried Broccoli Recipe - Food.com 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!

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

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, FatContent 3.6, SaturatedFatContent 0.5, CholesterolContent 0, SodiumContent 305.9, CarbohydrateContent 3.4, FiberContent 1.2, SugarContent 0.8, ProteinContent 1.4

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