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READY IN 10 mins

Fried Broccoli

Read Reviews (113)

"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." — R T=J/C/S

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Original recipe makes 4 servings Change Servings

1 (16 ounce) package frozen broccoli, thawed
1 tablespoon olive oil

1/2 teaspoon crushed red pepper flakes
salt, to taste

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Directions

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.

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PREP 5 mins
COOK 5 mins
READY IN 10 mins

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Reviews More Reviews

Most Helpful Positive Review

Feb 11, 2010

The only thing I did differently was use fresh broccoli and cooked it using a little bit of leftover bacon drippings. AMAZING

—Bobo's Mama

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Most Helpful Critical Review

Feb 24, 2009

I would cut down to 1/4 tsp red pepper flakes next time, but we don't like food very spicy. This is an interesting dish and I would recommend it for a real change when entertaining but there is nothing like steamed broccoli with a little butter for family meals.

—JAN

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159 Ratings

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Jun 28, 2011

In deference to Hubs' sensitive innards, I had to skip the crushed red pepper flakes and used some fresh ground black pepper instead. I used fresh broccoli, added a little clarified butter along with the olive oil and some minced garlic right at the end of cooking so it wouldn't burn. Some of the best broccoli we 've ever had.

—naples34102

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May 04, 2009

This was really good and couldn't be easier, and probably the only way I will prepare frozen broccoli from now on...I added 2 cloves of chopped garlic to the pan and also sprinkled with parm cheese before serving. Loved that I was able to get normally mushy frozen broccoli crispy and yummy, thank you!

—JACKROX

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Apr 06, 2009

I was looking for something simple yet tasty for broccoli and came across this recipe. I did not use salt but sprayed "I can't believe it's not butter." Tasted like I should have made more - really delicious.

—BarbG

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Apr 21, 2009

This is good! I ate this at the Franciscan on Fisherman's Wharf in San Francisco and it's a great spin on cooking broccoli. When I made it at home I just used olive oil, black pepper, and sea salt. If your going to rate broccoli 1-5 it's a 5.

—KARARNMI

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Jun 07, 2012

Very easy and tasty recipe. I unthawed the broccoli and then gently squeezed some of the water out of it. I sauteed 1/2 an onion and 2 sliced garlic cloves in the oil for a couple of minutes, then added the broccoli. I topped my second serving with a little fresh grated parmesan cheese. This recipe is a great way to prepare frozen broccoli. I had intended on not buying any more frozen broccoli because I usually wind up throwing it out whether it's been cooked or has grown old in the freezer. Now that I've found a good way to prepare it, I will buy more.

—Spyce

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Apr 13, 2009

I do the same thing with frozen green beans and add so chopped garlic! Yum

—Heather

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Nutrition

Calories
61 kcal
3%

Carbohydrates
5.6 g
2%

Cholesterol
0 mg
0%

Fat
3.8 g
6%

Fiber
3.5 g
14%

Protein
3.2 g
6%

Sodium
124 mg
5%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Fried Broccoli

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 61
Calories from Fat: 34

% Daily Value *
Total Fat 3.8g 6 %
Saturated Fat 0.5g 3 %
Cholesterol 0mg 0 %
Sodium 124mg 5 %
Potassium 248mg 7 %
Total Carbohydrates 5.6g 2 %
Dietary Fiber 3.5g 14 %
Protein 3.2g 6 %
Sugars 1.6g
Vitamin A 50 %
Vitamin C 107 %
Calcium 8 %
Iron 10 %
** Thiamin 6 %
Niacin 9 %
Vitamin B6 10 %
Magnesium 8 %
Folate 42 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.