Pan-fried broccoli with red pepper and salt
Enjoy a quick and healthy side dish with this Pan-Fried Broccoli recipe! Perfectly seasoned with red pepper and salt, this dish brings a delightful balance of spice and flavor to your table. Ready in minutes, it's ideal for any meal!
- 16 May 2024
- Cook time 8 min
- Prep time 5 min
- 4 Servings
- 4 Ingredients
Pan-fried broccoli with red pepper and salt is a simple and flavorful dish that can be prepared quickly. It makes a great side dish for any meal or a healthy snack. The combination of tender broccoli, vibrant red pepper, and a touch of salt creates a delicious and nutritious treat.
Ingredients:
Instructions:
- Wash the broccoli thoroughly under cold running water.
- Pat the broccoli dry with a clean kitchen towel or paper towels.
- Cut the broccoli into bite-sized florets, ensuring each piece is relatively uniform for even cooking.
- Place a large skillet or frying pan over medium-high heat.
- Add 1 tablespoon of olive oil to the pan and let it heat up until it starts to shimmer but not smoke.
- Add the broccoli florets to the pan in a single layer, making sure not to overcrowd the pan. If necessary, cook in batches.
- Allow the broccoli to cook undisturbed for 3-4 minutes. This will give it a nice sear and enhance its flavor.
4. Season and Stir:
- After the initial sear, use a spatula to gently flip the broccoli florets to ensure even cooking on all sides.
- Season the broccoli with 1 teaspoon of salt and 1 tablespoon of red pepper.
- Stir well to ensure the seasonings are evenly distributed.
5. Continue Cooking:
- Continue to cook the broccoli, stirring occasionally, for another 3-4 minutes or until the broccoli is tender but still slightly crisp. Adjust the cooking time based on your preference for broccoli texture.
6. Serve:
- Once the broccoli is cooked to your desired tenderness, remove it from the heat.
- Taste and adjust the seasoning if necessary.
- Transfer the pan-fried broccoli to a serving dish.
- For additional flavor and presentation, consider garnishing with a sprinkle of extra red pepper, a drizzle of olive oil, or some grated Parmesan cheese.
- Serve immediately as a delicious side dish or a healthy snack.
Tips:
- Ensure the broccoli is washed and thoroughly dried before cooking to achieve the best possible texture.
- Cut the broccoli into even, bite-sized pieces to ensure they cook evenly.
- Heat the olive oil in the pan until it's hot but not smoking to achieve a nice crisp on the broccoli.
- Add the broccoli in a single layer in the pan to avoid overcrowding, which can cause it to steam rather than fry.
- Stir occasionally to cook the broccoli evenly but avoid over-stirring to keep the florets intact.
- Adjust the amount of red pepper to suit your heat preference.
- Finish with a squeeze of lemon juice for an extra zing, if desired.
Enjoy your savory and slightly spicy pan-fried broccoli. This dish is not only packed with flavor but also nutrients, making it an excellent addition to your meal. Feel free to experiment with additional spices or a squeeze of lemon to add your unique twist.
| Nutrition Facts | |
|---|---|
| Serving Size | 120 grams |
| Energy | |
| Calories 44kcal | 2% |
| Protein | |
| Protein 2.94g | 2% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 2.78g | 7% |
| Sugar 1.61g | 2% |
| Fat | |
| Fat 3.80g | 4% |
| Saturated 0.52g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 14ug | 2% |
| Choline 22mg | 4% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 0.74mg | 5% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 77ug | 18% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 100mg | 115% |
| Vitamin E 0.24mg | 2% |
| Vitamin K 120ug | 96% |
| Minerals | |
| Calcium, Ca 55mg | 4% |
| Copper, Cu 0.07mg | 0% |
| Iron, Fe 0.80mg | 7% |
| Magnesium, Mg 24mg | 6% |
| Phosphorus, P 80mg | 6% |
| Potassium, K 350mg | 10% |
| Selenium, Se 1.83ug | 3% |
| Sodium, Na 620mg | 41% |
| Zinc, Zn 0.48mg | 4% |
| Water | |
| Water 100g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Watermelon lime cooler
Cool down with this easy-to-make, hydrating beverage that is sure to delight your taste buds.
24 Apr 2024Buttermilk tart with lemon and berries
With simple ingredients like all-purpose flour, buttermilk, and a touch of vanilla, this easy-to-follow recipe is sure to impress your taste buds and your guests.
08 Jun 2024Caramel dessert muffins
Perfectly moist and bursting with flavor, these muffins are a delicious treat any time of the day! Easy to make with simple ingredients for a delightful homemade experience.
23 Mar 2024Baked orange creams
Serve it chilled for a refreshing treat that's perfect for any occasion.
02 Apr 2024Warm pear and cottage cheese crisp with walnuts, lemon and cinnamon
Ideal for a comforting, guilt-free treat.
11 May 2024Chargrilled eggplant
Ready in minutes, it's a healthy addition to your table that everyone will love.
04 Apr 2024Peanut chocolate mousse cake
Perfect for any special occasion or as an irresistible treat.
11 May 2024Cauliflower crusted grilled cheese sandwiches
Enjoy the crispy, cheesy goodness that will make your taste buds sing.
07 Mar 2024Chilled sweet corn soup
Easy to prepare with simple ingredients for a naturally sweet and savory taste.
29 Mar 2024Garlic-infused rice with olive oil and salt
Ideal for any meal, it's a must-try staple in your culinary repertoire.
08 May 2024Roasted cauliflower with olive oil and salt
Easy to prepare and packed with nutrients, you'll achieve perfectly crispy, golden-brown cauliflower every time.
02 Apr 2024Apple and fresh date crumble
This delightful dessert features a crunchy topping made from oats, almonds, and coconut meat—simple, nutritious, and delicious.
14 Apr 2024Caramelised onion and blue cheese sweet potatoes
Easy to make yet utterly gourmet, this dish is sure to impress.
05 Jun 2024