Fitness / April 5, 2024

Pan Fried Broccoli

Crisp and tender broccoli that’s packed with flavor.

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For anyone with even a little bit of cooking experience, it’s not too hard to prepare a few florets of broccoli. The question is how to prepare broccoli in a way that will make it flavorful and appealing to everyone who might be eating it. After all, not everyone is a fan of this so-called “vile weed.” Fortunately, this recipe for fried broccoli will make it so nobody thinks about broccoli as a vile weed ever again.

In fact, it’ll be quite the opposite. This recipe will turn skeptics into fans and fans of broccoli into bonafide lovers of the vegetable. The combination of garlic and pepper flakes will bring a new set of flavors to broccoli. At the same time, it’ll be crispy on the outside and tender on the inside. This broccoli recipe will become the perfect side dish or even a great starter to get everyone excited about the meal to come.

While we hold this recipe in high esteem, there are plenty of other ways to prepare broccoli that you don’t want to overlook. There is both grilled broccoli and air fryer broccoli. For something a little more flavorful, you can try cooking up parmesan roasted broccoli. Finally, if you want to see broccoli take different forms, we might recommend broccoli salad or broccoli bites.

Is Pan Fried Broccoli Healthy?

It’s almost always a good idea to eat broccoli from a health perspective. Even compared to most vegetables, it’s loaded with vitamins and minerals, almost too many to name. Eating broccoli regularly has been shown to be great for heart health, lowering cholesterol, and maintaining a healthy blood pressure, among other health benefits. However you can add more broccoli to your diet, it’s usually a good thing, which is part of the reason this is a great recipe to add to your repertoire.

Dealer’s choice

With fried broccoli, don’t cut the florets into tiny pieces. By keeping the stems longer, it’s possible to dip them in sauce. Obviously, it’s your choice what sauce to use. Many enjoy ranch dressing or honey mustard, but those aren’t the only options. Cocktail sauce, remoulade sauce, and comeback sauce are all good choices as well. It’s also easy to season the broccoli to your liking in a variety of ways. For instance, a little oregano and parmesan will give the broccoli an Italian influence. Meanwhile, with ginger and soy sauce, the broccoli takes on an Asian feel. As always, it’s up to you to decide what flavors you want the broccoli to bring out.

INGREDIENTS

1.5 lbs broccoli florets, medium-sized
2 tbsp olive oil
2 garlic cloves, minced
1/4 tsp red pepper flakes (optional)
1/3 cup water or chicken broth
Salt and pepper to taste

INSTRUCTIONS

Aromatics

Heat oil and sauté garlic and red pepper flakes until fragrant.

Steam

Add broccoli, season, and steam with water or broth in the covered skillet.

Crisp

Uncover and cook until broccoli is browned and water evaporates.

Enjoy

Serve the crispy broccoli!

Devour!

FAQs & Tips

How to Make Ahead and Store?

Fried broccoli can be made ahead of time if it’s stored in an airtight container. Just bake it in the oven when you’re ready to serve it. Likewise, leftovers are good in the fridge for 3 or 4 days if kept in an airtight container.

How do you keep broccoli crunchy?

The best way to keep broccoli crunchy is to cook it as quickly as possible so it doesn’t have a chance to get soggy.

Does broccoli need to be boiled first?

No, if you are steaming broccoli, it doesn’t need to be boiled first. In fact, it usually tastes better that way.

What should the broccoli used for this recipe look like?

Ideally, you’ll have broccoli florets that are firm and a dark green color. These will yield the best results.

Serving Suggestions

If served as an appetizer, fried broccoli is great with ranch, honey mustard, or a variety of other dipping sauces. As a side dish, fried broccoli can go with anything but is often best when combined with seafood. For example, you can quickly make boiled shrimp or easy sautéed shrimp. If shrimp isn’t your favorite type of seafood, try salmon instead. It’s easy enough to make healthy baked salmon or try your hand at authentic Asian salmon. You can even have fried broccoli as a side dish for healthy California roll sushi bites.

Pan Fried Broccoli

Course Side Dish

Cuisine American

Prep Time 5

Cook Time 10

Total Time 15

Servings servings

Calories 123kcal

Author FoodFaithFitness

Ingredients

1.5 lbs broccoli florets medium-sized
2 tbsp olive oil
2 garlic cloves minced
1/4 tsp red pepper flakes optional
1/3 cup water or chicken broth
Salt and pepper to taste

Instructions

In a skillet over medium-high heat, warm the olive oil. Add minced garlic and optional red pepper flakes, sautéing for 30-60 seconds until the aroma is released.
Place the broccoli florets into the skillet, seasoning with salt and pepper. Pour in the water or chicken broth, then cover the skillet. Let it cook for 3 minutes.
Uncover the skillet and continue cooking the broccoli for 2-3 minutes, or until the water has fully evaporated and the edges of the broccoli start to brown. Increase the heat if necessary to achieve the desired caramelization.
DEVOUR!