FRIED BROCCOLI
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
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 RECIPE BY TASTY
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
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
ONE-PAN CHICKEN AND BROCCOLI STIR FRY RECIPE BY TASTY
Here's what you need: chicken, salt, pepper, broccoli, bell pepper, soy sauce, honey, garlic, ginger, sesame seed
Provided by Alix Traeger
Categories Dinner
Time 30m
Yield 2 servings
Number Of Ingredients 10
Steps:
- Mix together all sauce ingredients in a small bowl.
- Heat oil over a nonstick pan and add chicken stirring until cooked.
- Pour sauce in pan and stir to coat meat.
- Once the sauce is bubbling, add the veggies to the pan and stir again to coat.
- Cook until meat is cooked through and veggies are soft.
- Serve over rice or alone.
- Enjoy!
Nutrition Facts : Calories 652 calories, Carbohydrate 60 grams, Fat 11 grams, Fiber 5 grams, Protein 78 grams, Sugar 49 grams
PAN FRIED BROCCOLI
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
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
BROCCOLI TOTS RECIPE BY TASTY
Here's what you need: broccoli, scallions, large garlic, shredded cheddar cheese, egg, bread crumbs, salt, pepper, Sriracha
Provided by Tasty
Categories Appetizers
Yield 15 tots
Number Of Ingredients 9
Steps:
- Fill a medium saucepan with water and bring to a boil. Aggressively season with salt. Blanch the broccoli in boiling water for about two minutes.
- Drain and finely chop the cooked broccoli.
- In a mixing bowl, add broccoli, scallions, garlic, cheddar, egg, and bread crumbs. Optional: Add hot sauce of choice. Mix well and chill in the refrigerator for 15-20 minutes.
- Preheat oven to 400°F (204°C).
- Spray a nonstick baking sheet with nonstick spray. Shape the mixture into tot shapes and spread them evenly on the sheet.
- Bake for 8-9 minutes. Flip and then bake for an additional 8-9 minutes on the other side until golden brown.
- Enjoy!
Nutrition Facts : Calories 96 calories, Carbohydrate 11 grams, Fat 3 grams, Fiber 1 gram, Protein 4 grams, Sugar 1 gram
ONE-PAN BEEF AND BROCCOLI STIR-FRY RECIPE BY TASTY
Here's what you need: flank steak, salt, pepper, broccoli, soy sauce, honey, garlic, ginger, sesame seed
Provided by Alix Traeger
Categories Dinner
Time 30m
Yield 2 servings
Number Of Ingredients 9
Steps:
- Mix together all sauce ingredients in a small bowl.
- Heat oil over a nonstick pan and add beef stirring until brown.
- Pour sauce in pan and stir to coat meat.
- Once the sauce is bubbling, add the veggies to the pan and stir again to coat.
- Cook until meat is cooked through and veggies are soft.
- Serve over rice or alone.
- Enjoy!
Nutrition Facts : Calories 715 calories, Carbohydrate 60 grams, Fat 22 grams, Fiber 6 grams, Protein 72 grams, Sugar 46 grams
PAN-ROASTED BROCCOLI
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
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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4.5/5 (6)Total Time 10 minsCategory Side DishCalories 152 per serving
- Chop the broccoli into medium sized florets (leave a good amount of the stem for a nice shape; see the photo or How to Cut Broccoli).
- In small bowl, mix together 1/4 cup water with garlic powder, onion powder and mustard powder.
- Add the olive oil to a large skillet and heat it on medium high heat. Add broccoli and salt. Cook 2 to 3 minutes until starting to brown, stirring occasionally.
- Reduce heat to medium, and add the water and spices. Cook an additional 4 to 5 minutes until fork tender, stirring occasionally. Taste and add additional salt and black pepper as necessary. Serve immediately.
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