How To Cook Frozen Broccoli Food
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
ROASTED FROZEN BROCCOLI
Roasting frozen broccoli is easy. Simply season the florets, then bake them in a 425°F oven until browned and crispy, about 30 minutes.
Provided by Vered DeLeeuw
Categories Side Dish
Time 40m
Number Of Ingredients 6
Steps:
- Preheat your oven to 425 degrees F. Line a large rimmed baking sheet with high-heat-resistant parchment paper.
- Arrange the frozen broccoli florets in a single layer on the prepared baking sheet.
- Liberally spray the florets with olive oil, then sprinkle them with kosher salt, black pepper, garlic powder, and dried thyme.
- Bake the broccoli florets until browned and crispy, about 30 minutes. Serve immedaitely.
Nutrition Facts : ServingSize 0.25 recipe, Calories 123 kcal, Fat 7 g, SaturatedFat 1 g, Carbohydrate 12 g, Fiber 7 g, Sodium 200 mg, Protein 6 g, Sugar 4 g
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- Arrange one rack in the middle of the oven and one rack in the highest position, then heat to 450°F. Place a rimmed baking sheet in the oven while it's heating.
- Combine the broccoli, olive oil, salt, and a few grinds of pepper in a large bowl and toss to coat. Carefully remove the hot baking sheet from the oven, add the broccoli, and spread it into an even layer. Roast on the middle rack until the broccoli is tender and beginning to brown at the edges, 15 to 18 minutes.
- Remove from the oven. Switch the oven to broil. Scatter the Parmesan evenly over the broccoli. Return to the oven and broil on the upper rack until the cheese melts, 1 to 2 minutes. Squeeze the juice from one lemon half over the broccoli and toss to combine. Cut the other lemon half into wedges and serve alongside the broccoli.
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- Place broccoli in a microwave-safe container. Add water. Cover. Microwave until broccoli until thawed but not hot, about two minutes. Drain and set aside.
- Heat olive oil in a cast iron or nonstick skillet over medium-high heat until oil shimmers but does not smoke. Add the garlic. Cook, stirring frequently, until garlic is light brown.
- Add the drained broccoli to the skillet. Toss the broccoli to coat with oil and garlic. Cook until broccoli is hot and bright green, about three to four minutes. Add the lemon zest and juice. Toss to combine. Season with salt to taste.
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- Never defrost. No need to add an extra step to your prep — frozen veggies do not need to be thawed before putting them in the air fryer. In fact, cooking them from frozen will yield the best results.
- Give the veggies space. Like anything you cook in an air fryer, not crowding your veggies is crucial to getting a good result. Arrange your veggies in a single layer in your air fryer, if possible, which will allow air to get in between the pieces and dry them out more thoroughly.
- Add a few minutes to the cooking time. Soft frozen veggies, such as broccoli, bell pepper, green beans, and corn, cook in the air fryer for 10 to 15 minutes.
- Preheat air fryer. As with any cooking method, preheating your air fryer before cooking will yield the best result. 5 minutes should be enough to get the small space up to temperature before dumping your bag of veggies into the frying compartment.
- Season halfway through. To get more out of your salt, we recommend seasoning your veggies midway through the cooking process. For example, if you’re planning to cook cauliflower for 15 minutes, dump the bag into the preheated air fryer and cook them for the first 8 minutes.
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- Preheat the oven to 400ºF. Line a baking sheet with parchment paper. Spread the frozen florets out over the baking sheet (no need to thaw).
- Drizzle the olive oil over the florets, then sprinkle the Montreal steak seasoning over top. Toss the florets in the oil and seasoning until everything is evenly distributed (it's okay if a lot of it falls onto the baking sheet, it will be stirred and redistributed again later).
- Transfer the baking sheet to the oven and roast for 20 minutes. Take the baking sheet out and use a spatula to stir the broccoli and redistribute the oil and spices. Return the baking sheet to the oven and roast for another 10 minutes, or until the broccoli develops the amount of brownness desired. Serve hot.
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- Add salt, lemon juice and spices and also the oil, mix using a spoon and toss well using a large spoon or spatula so the broccoli florets are well mixed with the remaining ingredients. Gently swirling the florets around the mixing bowl using the spoon will help the spices and oil to coat evenly all over.
- Layer a baking sheet with good quality aluminium foil (do not use parchment paper since we are baking in high temperature).
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- Sauté it or roast it for a side dish. While there’s almost an endless amount of ways to use frozen vegetables, my go-to is usually as a side dish. You could simply defrost and heat, but it’s really worth it to take the extra step to sauté or roast it for a little something more.
- Add it to a casserole. One of the greatest things about casseroles is their versatility. Whether you’re out of fresh, or you just want to add more veggies, this is a great way to use frozen broccoli.
- Use it in a strata or frittata. Who said broccoli was just for dinner? Defrost a few cups and add it to your favorite strata or frittata for brunch. You could even use it as an omelette filling.
- Use it in a stir-fry. If you’re out of fresh broccoli, defrost the appropriate amount of frozen broccoli and toss it in the wok. Keep in mind that since it’s not as firm as fresh broccoli, the cook time will be short and quick.
- Make it a pizza topping. Yes to veggies on pizza! The key to making frozen broccoli a stand-out pizza topping is making sure to get rid of any excess water.
- Toss it with pasta. One of my favorite ways to liven up a plain bowl of pasta is by adding some frozen vegetables. If you’re sticking with a basic tomato sauce, cook the frozen broccoli right in the sauce by adding it a couple minutes before the sauce is finished cooking.
- Transform it into a pasta sauce. You can also transform frozen broccoli into a pasta sauce. Any kind of greens, including broccoli, can be used to make pesto sauce.
- Mix it into a soup. Whether or not the recipes calls for it, soups are just right for frozen broccoli. And the best part is that you don’t even have to defrost it first.
- Use it as a taco or burrito filling. When it comes to tacos and burritos, anything goes. It’s a good way to rely on foods I already have, like hearty frozen vegetables.
- Add it to a rice bowl. Rice and grain bowls are a standby for quick, easy dinners — and adding frozen broccoli is a simple way to sneak more veggies in there.
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- Arrange one rack in the lower third of your oven and one in the upper third and preheat the oven to 450 degrees F. Line a rimmed baking sheet with parchment paper and place the sheet pan on the lower rack while it preheats.
- Place the broccoli in a large mixing bowl and top with the oil, sugar, salt, black pepper, and red pepper flakes. With a big spoon or your fingers, toss to combine.
- Once the oven is preheated, carefully remove the hot baking sheet from the oven. Add the broccoli (it will sizzle as it hits the pan) and spread it into an even layer. Where possible, turn the flat sides of the broccoli florets so that they are touching the pan.
- Return the pan to the lower third rack, and bake until the broccoli is tender and beginning to brown at the tips and edges, about 16 to 18 minutes. If you'd like the broccoli even more crisp, switch the oven to broil and move the pan to the upper rack. Bake for 1 to 2 minutes, until the broccoli becomes even more caramelized.
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- Once your water is simmering, add the broccoli florets to the pot. Let them simmer for about 3 minutes.
- Use a slotted spoon to transfer the broccoli to a bowl filled with ice and water. Let the broccoli cool in the ice bath for about 2 minutes.
- Use your slotted spoon to transfer the broccoli florets from the water bath to a baking sheet lined with parchment paper.
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- Spray the air fryer basket with olive oil spray, then place the frozen broccoli florets in the basket. For best results, do not allow the broccoli to thaw at all prior to baking, place it straight from the freezer into the air fryer.
- Spray the broccoli florets with olive oil spray, then sprinkle on the salt, pepper, garlic powder, and onion powder. Give the basket a shake to mix the spices around.
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- Roasted. You can always make roasted broccoli. It’s easy and it won’t take much time! This tasty combo of balsamic vinegar and roasted broccoli is sure to be a favorite for the whole family.
- Bites. Thaw the frozen broccoli and boil it in salted water for a few minutes, until it softens. Finely dice the boiled broccoli. We suggest you avoid a food processor because you risk turning the broccoli into a puree.
- Soup. When you don’t have much time to spend in the kitchen, but crave something hearty and warm, a broccoli soup may be the answer! It takes only 30 minutes and you’ll have a big bowl of steamy soup!
- As a topping. Did you ever imagine that broccoli can be a topping for other dishes? Like for mashed potatoes or mashed cauliflower! If you need to sneak frozen broccoli into your children’s meal, this is the easiest way: mashed potato topped with broccoli and cheese!
- Batter-fried. Nothing beats the crispy crunch and delicate flavor of batter-fried-anything! If you like batter-fried vegetables, broccoli is a good choice for you!
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