5 from 6 votes
Pan-Fried Broccoli
Give your plain broccoli some restaurant-level flavor and texture with this Pan-Fried Broccoli recipe.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
4
servings
Calories:
123 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 2 tablespoons olive oil
- 2 garlic minced, cloves
- ¼ teaspoon red pepper flakes optional
- 1½ pounds broccoli medium-sized, florets
- salt to taste
- black pepper to taste
- ⅓ cup water or chicken broth
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. Serve warm.
Cup of Yum
Nutrition Information
Calories
123kcal
(6%)
Carbohydrates
12g
(4%)
Protein
5g
(10%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Cholesterol
0.4mg
(0%)
Sodium
131mg
(5%)
Potassium
550mg
(12%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
1097IU
(22%)
Vitamin C
152mg
(169%)
Calcium
84mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 123
% Daily Value*
| Calories | 123kcal | 6% |
| Carbohydrates | 12g | 4% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 0.4mg | 0% |
| Sodium | 131mg | 5% |
| Potassium | 550mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 1097IU | 22% |
| Vitamin C | 152mg | 169% |
| Calcium | 84mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.