Give your plain broccoli some restaurant-level flavor and texture with this Pan-Fried Broccoli recipe.
Let’s face it: even though broccoli is a healthy cruciferous vegetable, it can be tricky to prepare. By that, I mean it can get mushy when overcooked, and without proper seasoning, it just isn’t that exciting of a vegetable. The good news is that when cooked properly and with the right seasonings, pretty much any vegetable can be elevated to restaurant status. Broccoli is no exception.
Today, I want to show you one simple way to cook delicious broccoli. This pan-fried broccoli isn’t mushy, and it’s perfectly seasoned without taking away its healthy qualities. This recipe uses fresh broccoli florets and transforms them into a garlicky, spiced side dish with a slight and satisfying crunch. We’d all be a little better off if we ate more cruciferous veggies, so let’s get to it!
Is Pan-Fried Broccoli Healthy?
Yes! Broccoli is high in fiber and provides doses of calcium, potassium, and iron. If that weren’t enough, it’s low in fat and calories, and also contains vitamins A, C, and K. The olive oil in the recipe contributes some healthy fats, and garlic is known for its heart-healthy properties. Overall, this recipe is vegan (as long as you use water or vegetable broth), gluten-free, and relatively low in carbs.
How To Dress Up Your Broccoli
This recipe is a good base method for cooking broccoli properly, with minimal ingredients and basic seasonings like garlic, salt, and pepper. But once you’ve used this recipe a few times and are comfortable with it, you can start adding different elements to the process to make your broccoli exactly to your liking.
Add Some Cheese: In the last minute or so of cooking, sprinkle some shredded cheddar, mozzarella, or pepper jack cheese on top of the broccoli, and cook until the cheese is melted. Or, once plated, crumble Cotija or feta cheese on top of the broccoli.
Add Some Oniony Goodness: In the last two to three minutes of cooking, add chopped green onions to the pan with the broccoli for a fresh oniony twist. I particularly like this addition with some crumbled feta cheese on top.
Add Asian Flavors: Broccoli loves an Asian flavor treatment. Once the broccoli is cooked, transfer it to a large bowl and toss it with your choice of teriyaki sauce, low-sodium soy sauce or tamari, toasted sesame oil, sambal chili paste, or chili crisp sauce. Feel free to mix and match these flavors, but keep the salt content in mind; it’s very easy to use too much salt with these additions.
FAQs & Tips
How Do I Store Leftovers?
Leftover pan-fried broccoli is good in the fridge for 3 or 4 days if kept in an airtight container. I don’t recommend freezing the broccoli because the texture will change for the worse!
Why Is My Broccoli Mushy?
Your broccoli could’ve turned out mushy because you’ve either cooked it too long, added too much liquid—or both. Tweak these things next time around for less-mushy broccoli!
Can I Use Frozen Broccoli?
If you use frozen broccoli, you’d need a different recipe to end up with anything close to what fresh broccoli yields. Frozen broccoli can end up mushy very easily because of the moisture content. I recommend thawing the frozen broccoli in the microwave first, then drying it completely with a colander and paper towels. Skip the pan-frying—toss them in salt, pepper, garlic powder, and olive oil, and put them in an air fryer at 400°F for 15 minutes, shaking the tray halfway through.
See? Entirely different recipe. Bear in mind that the results will be slightly different.
Serving Suggestions
As a side dish, pan-fried broccoli can go with anything, but I love it served alongside seafood mains. This Healthy Baked Salmon is a great choice, or if you’ve taken the Asian-inspired seasonings tip above, try Asian Salmon With Soy And Ginger. You can even have this pan-fried broccoli as a side for sushi, like my favorite Hamachi Sashimi and a classic California Roll.
Broccoli is a versatile and dynamic veggie with the right recipes, so don’t stop at pan-frying it. For more ways to cook amazing broccoli, try Grilled Broccoli, Air-Fryer Broccoli, or Parmesan-Roasted Broccoli. For a few out-of-the-box ideas, check out this Mashed Broccoli or these incredible Broccoli Bites.
Recipe
Ingredients
- 2 tablespoons olive oil
- 2 garlic cloves minced
- ¼ teaspoon red pepper flakes optional
- 1½ pounds broccoli florets medium-sized
- Salt and 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.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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