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!
- 28 May 2025
- 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 | 8% |
| 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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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