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
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
PAN-SEARED COD, BROCCOLI, AND MUSHROOMS WITH CREAMY ALFREDO SAUCE
This impressive cod and veggie dinner is on the table in less than 30 minutes. Fresh and elegant, it's suitable for company yet fast enough for a week night dinner. And it's gluten free!
Provided by Classico
Categories Trusted Brands: Recipes and Tips Classico® Pasta Sauce
Time 40m
Yield 4
Number Of Ingredients 21
Steps:
- Combine cornstarch, paprika, kosher salt, white pepper, and cayenne (if using) in a plate. Pat fish dry with paper towels. Coat fish on all sides with the seasoning mix.
- Heat butter and oil in a 12-inch skillet over medium heat. Add minced garlic and cook until garlic is fragrant but not brown, about 30 seconds. Add quartered mushrooms and a pinch of salt; cook until mushrooms are lightly browned, about 3 minutes. Remove mushrooms from skillet. If pan is dry, add a tablespoon of additional olive oil.
- Increase heat to medium high. Gently place fish into skillet in a single layer. Sear until a crust forms on the bottom, about 5 minutes. Turn the fish and sear the other side for about 4 minutes. Remove fish from pan.
- Reduce heat to medium low. Return the mushrooms to the skillet along with the chopped green onions; stir. Pour in the Classico Creamy Alfredo Sauce and heat for 4 minutes but do not bring to a boil. Place the fish into the sauce. Reduce heat to low to keep warm.
- In a separate lidded skillet, heat 1 tablespoon olive oil over medium heat. Add minced garlic and cook for about 30 seconds. Place broccoli in the pan and season with a large pinch of kosher salt and white sugar. Add water, cover; steam over medium heat until broccoli is bright green and stalks are tender, about 8 to 10 minutes.
- Arrange broccoli along the rim of a platter in a circle with the crowns facing out. Carefully place fish in the middle. Squeeze two wedges of lemon over fish and broccoli. Pour sauce and mushrooms over the fish. Garnish with toasted pecans.
- Serve with additional lemon wedges if desired.
Nutrition Facts : Calories 480.3 calories, Carbohydrate 28 g, Cholesterol 137.2 mg, Fat 29.9 g, Fiber 7.2 g, Protein 31.1 g, SaturatedFat 12.1 g, Sodium 1220.7 mg, Sugar 6.4 g
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.
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-FRIED BROCCOLI STEMS
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
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
CRISPY SHEET-PAN BROCCOLI
Three heads of broccoli spread across two sheet pans may seem like a lot. But when broccoli is this tender, crispy, and caramelized, it's hard to stop eating it right off the pan.
Provided by Mindy Fox
Categories Broccoli Sheet Pan Olive Oil #cook90 Vegetarian Vegan Wheat/Gluten-Free
Number Of Ingredients 4
Steps:
- Set the racks in the upper and lower thirds of the oven and preheat it to 425°F.
- Line two large rimmed baking sheets with parchment paper. Divide the broccoli between the sheets, arranging them in a single layer. Drizzle each sheet of broccoli with ¼ cup oil, then season each with ½ teaspoon salt and a few grinds of pepper. Roast, stirring once and rotating the sheets halfway through, until the broccoli is crispy and charred in spots, 35 to 40 minutes. Taste and adjust the seasoning, if desired.
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