Seared Broccoli

If you love broccoli but are looking for new ways to prepare it, give this seared version a try. Unlike steamed broccoli, it is crispy with a roasted aftertaste. It is a perfect side dish for meat, fish or even next to eggs.

Serving size

½ cup of florets

Makes

6 servings

Prep time: 5min
Cook time: 8min
Total: 13min

Ingredients

1 tablespoon olive oil

½ teaspoon red pepper flakes

3 cups broccoli, florets only (10 small florets per cup)

½ teaspoon sea salt (optional)

Nutrition Info

Makes: 6 servings  Serving size: ½ cup of florets

Calories

39

Fat

2 g

Saturated Fat

<1 g

Trans Fat

0 g

Cholesterol

0 mg

Carbohydrates

4 g

Sugar

1 g

Fiber

2 g

Protein

2 g

Sodium

18 mg

Calcium

26 mg

Phosphorus

37 mg

Potassium

177 mg

Instructions

  1. Heat olive oil in a cast iron skillet or heavy-bottom pan, over medium heat for 2 to 3 minutes.
  2. Add ¼ teaspoon of red pepper flakes, followed by broccoli to the pan.
  3. Season with salt, if using.
  4. Cook for 5 minutes. Allow the side of the broccoli that is touching the pan to slightly blacken before turning over with tongs.
  5. Cook for 3 more minutes and add the remaining red pepper flakes.
  6. Serve immediately as vegetable side dish to a larger meal.
FamilyCook Productions

This dish only uses broccoli florets. To not waste the thick stems, slice them thinly and make a salad with sliced onions and pair it with a red wine vinaigrette.