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 Apr 2025
  • Cook time 8 min
  • Prep time 5 min
  • 4 Servings
  • 4 Ingredients

Pan-fried broccoli with red pepper and salt

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:

1 package broccoli
450g
1 tbsp olive oil
14g
1 tsp salt
6g
1 tbsp red pepper (spice)
0.96g

Instructions:

1. Prepare the Broccoli:
- 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.
2. Heat the Pan:
- 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.
3. Cook the Broccoli:
- 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.
7. Garnish (Optional):
- For additional flavor and presentation, consider garnishing with a sprinkle of extra red pepper, a drizzle of olive oil, or some grated Parmesan cheese.
8. Enjoy:
- 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 Size120 grams
Energy
Calories 44kcal2%
Protein
Protein 2.94g2%
Carbohydrates
Carbohydrates 7g2%
Fiber 2.78g7%
Sugar 1.61g2%
Fat
Fat 3.80g4%
Saturated 0.52g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 14ug2%
Choline 22mg4%
Vitamin B1 0.09mg7%
Vitamin B2 0.13mg10%
Vitamin B3 0.74mg5%
Vitamin B6 0.22mg13%
Vitamin B9 77ug18%
Vitamin B12 0.00ug0%
Vitamin C 100mg115%
Vitamin E 0.24mg2%
Vitamin K 120ug96%
Minerals
Calcium, Ca 55mg4%
Copper, Cu 0.07mg8%
Iron, Fe 0.80mg7%
Magnesium, Mg 24mg6%
Phosphorus, P 80mg6%
Potassium, K 350mg10%
Selenium, Se 1.83ug3%
Sodium, Na 620mg41%
Zinc, Zn 0.48mg4%
Water
Water 100g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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