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Broccoli cabbage in a frying pan

Pan-Fried Broccoli

Very tasty, very simple, very easy, and very good for you! Broccoli in a skillet cooks fast — about 20–30 minutes. You can serve it as a side for meat, fish, or chicken. It fits right in on a meatless table and works for vegans, vegetarians, and anyone counting calories.

Snezhana

Recipe author

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Composition / ingredients

Servings:

Broccoli

300

Garlic

Olive oil

Salt

Ground black pepper

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

Cooking method

Cooking time: 30 min

Step 1:

How do you make pan-fried broccoli? Gather the ingredients from the list. You can use broccoli either fresh or frozen. If you're using fresh, wash it well. Break the broccoli into small florets.
Step 2:

How do you prep frozen broccoli? To keep as many vitamins and nutrients in it as possible, thaw it gently: set it in a bowl in the refrigerator overnight. If you're short on time, pour boiling water over the frozen broccoli and go straight on to cooking it.
Step 3:

Pour clean water into a saucepan or other metal pot, set it over the heat, add a pinch of salt, and bring to a boil. Lower the broccoli into the boiling water and reduce the heat.
Step 4:

Peel a couple of garlic cloves and cut them into thin slices.
Step 5:

Once the water boils, cook the broccoli for about 7 minutes, then lift it out and drain it in a colander so all the water runs off.
Step 6:

Pour olive oil into a skillet. Heat it up, add the prepared garlic, and fry over medium heat until the garlic turns golden. The main thing here is for the garlic to lend its aroma and flavor to the oil.
Step 7:

Add the broccoli to the oil and fry over medium heat until lightly golden on all sides, turning the pieces with a spatula so they brown evenly. Five minutes of frying is enough — there's no need to keep the broccoli in the pan any longer. Take the broccoli off the heat and serve. This dish goes wonderfully with a sour-cream or tomato sauce, as well as a piece of meat or chicken. Enjoy!

Broccoli isn't called the queen of the cabbage family for nothing. Its health benefits have been known since the days of Ancient Rome. Broccoli contains a huge range of nutrients and vitamins: A, E, PP, the B group, K, and C, plus potassium, magnesium, sodium, iron, phosphorus, zinc, manganese, copper, and selenium. Potassium flushes excess salts from the body, calcium is essential for healthy, normal hair and nail growth, magnesium is good for the heart, sodium helps maintain the body's water and electrolyte balance, manganese and zinc support the development of tissues and cells, copper plays a major role in blood formation, and selenium removes heavy metals and residues of synthetic medications. Broccoli is also rich in beta-carotene — considered the vitamin of beauty and youth — in chlorophyll, which benefits the blood, and in amino acids; it's high in protein, which is what makes dishes from this vegetable so satisfying. Broccoli contains fiber, too, which keeps the gut working properly, relieves constipation, prevents bile from stagnating, and improves the function of the liver and bile ducts. So it's a good idea to put broccoli dishes on the menu more often.