Broccoli cabbage in a frying pan

Very tasty, very simple, very easy and very useful! Broccoli in a frying pan to cook quickly - 20-30 minutes. It can be served as a side dish to meat, fish or chicken. It looks harmoniously on a lean table, suitable for vegans, vegetarians and counting calories.

Snezhana

Recipe author

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Composition / ingredients

servings:

Broccoli

300

Garlic

Olive oil

Salt

to taste

Ground black pepper

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 24 % 4 g

Fats 41 % 7 g

Carbohydrates 35 % 6 g

82 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 30 min

Step 1:
How to make broccoli in a frying pan? Prepare the ingredients according to the list. Broccoli can be used not only fresh, but also frozen. If you use fresh, wash it thoroughly. Divide the cabbage into small inflorescences.
Step 2:
What to prepare frozen broccoli? To preserve the maximum of vitamins and nutrients in it, you need to defrost broccoli safely: put it in a bowl overnight in the refrigerator. If time does not allow, then pour boiling water over the frozen cabbage and proceed immediately to its further preparation.
Step 3:
Pour clean water into a saucepan or other metal dish, put the pan on fire, add a pinch of salt and bring to a boil. Lower the broccoli into boiling water, turn down the heat.
Step 4:
Peel a couple of garlic cloves from the film, cut into thin slices.
Step 5:
When the water boils, boil the cabbage for about 7 minutes, remove it from the water, flip it into a colander so that the water completely drains.
Step 6:
Pour olive oil into the pan. Preheat it, put the cooked garlic on the oil, fry it over medium heat until the garlic is browned. For us, the main thing is that garlic gives its aroma and taste to the oil.
Step 7:
Put the broccoli on the oil, fry it over medium heat until lightly blushed on all sides, turn the pieces of cabbage with a spatula for its uniform roasting. 5 minutes of roasting is enough, it's not worth keeping broccoli in the pan longer. Remove the broccoli from the pan and serve. This dish will perfectly complement sour cream or tomato sauce, as well as a piece of meat or chicken. Enjoy your meal!

Broccoli cabbage is not called the queen of cabbage for nothing. Its beneficial properties have been known since the time of Ancient Rome. Broccoli cabbage contains a huge amount of nutrients and vitamins: A, E, PP, groups B, K, C, potassium, magnesium, sodium, iron, phosphorus, zinc, manganese, copper and selenium. Potassium removes excess salts from the body, calcium is necessary for the health and normal growth of hair and nails, magnesium is useful for the heart, sodium helps maintain the water-electrolyte balance in the body, manganese and zinc favorably affect the development of tissues and cells, copper plays an important role in hematopoiesis, selenium removes heavy metals and residues of synthetic drugs. Broccoli has a lot of beta-carotene, which is considered a vitamin of beauty and youth, chlorophyll, which has a beneficial effect on the blood, and amino acids, it is rich in protein, thanks to which dishes from this cabbage are very satisfying. Broccoli contains fiber, which normalizes the work of the intestines, relieves constipation, relieves stagnation of bile, improves the functioning of the liver and biliary tract. Therefore, it is advisable to include broccoli dishes in the menu more often.