Fried Broccoli Melt Recipes

FRIED BROCCOLI

Fried Broccoli image

This is a recipe I came up with when I was on the South Beach Diet. It is a very healthy recipe and my husband asks for it almost all the time.

Provided by R T=J/C/S

Categories Side Dish Vegetables Broccoli

Time 10m

Yield 4

Number Of Ingredients 4

Ingredients

1 (16 ounce) package frozen broccoli, thawed
1 tablespoon olive oil
½ teaspoon crushed red pepper flakes
salt, to taste

Steps:

Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.

Nutrition Facts : Calories 60.5 calories, Carbohydrate 5.6 g, Fat 3.8 g, Fiber 3.5 g, Protein 3.2 g, SaturatedFat 0.5 g, Sodium 27.4 mg, Sugar 1.6 g

PAN-FRIED BROCCOLI RECIPE BY TASTY

Pan-fried Broccoli Recipe by Tasty image

Here's what you need: olive oil, broccoli, salt, chicken stock, garlic, red pepper flake

Provided by Chris Salicrup

Categories Sides

Time 30m

Yield 2 servings

Number Of Ingredients 6

Ingredients

2 teaspoons olive oil
1 head broccoli, cut into florets
¼ teaspoon salt
⅛ cup chicken stock
1 clove garlic, minced
red pepper flake, to taste

Steps:

Heat oil in a pan over medium heat until it begins to shimmer.
Add the broccoli and sprinkle with salt, stirring to coat in the oil.
Cook for 5 minutes, without moving the broccoli.
Add chicken stock and place a lid on the pan, and cook for 1 minute.
Remove the lid and add the garlic and red pepper flakes. Stir, cooking for 1 minute.
Enjoy!

Nutrition Facts : Calories 465 calories, Carbohydrate 38 grams, Fat 33 grams, Fiber 4 grams, Protein 3 grams, Sugar 6 grams

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