The pan-fried broccoli are a simple and quick dish to prepare, ideal for those who want a healthy side dish without sacrificing flavor. Thanks to their rapid cooking, they retain most of their beneficial properties, making them a true health ally. Perfect to accompany main courses of meat, fish, or even to enrich a pasta dish.
Discover the best method to cook them without losing flavor and crunchiness!
- Difficulty: Very easy
- Cost: Very economical
- Preparation time: 10 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients
- 1 lb Broccoli
- 2 cloves Garlic
- 3 tablespoons Extra virgin olive oil
- to taste Salt
- to taste Black pepper
- to taste Chili pepper (optional)
- 2 fillets Anchovies in oil (optional)
Tools
- 1 Cutting board
- 1 Knife
- 1 Pot
- 1 Slotted spoon
- 1 Pan
- 1 Wooden spoon
Step-by-Step Preparation
Discover the best method to cook them without losing flavor and crunchiness!
Wash the broccoli well under running water, then cut the florets and slice the tender stems. Discard only the hardest and fibrous parts.
Bring a pot of slightly salted water to a boil and immerse the broccoli for 3-4 minutes. This step helps to keep them soft yet firm.
✦ Tip: Blanching the broccoli reduces their bitter taste and facilitates cooking in the pan!
In a large pan, heat the extra virgin olive oil and sauté the garlic cloves whole or minced (depending on taste) for a few seconds without burning them. If you want an extra touch of flavor, add the anchovy fillets and let them dissolve in the oil.
Add the well-drained broccoli and gently toss to flavor them. Cover with a lid and cook over medium heat for about 10 minutes, stirring occasionally.
Adjust salt and pepper and, if you like, add a pinch of chili pepper for a spicy touch. Serve immediately!
Tips and Variations
Storage: Pan-fried broccoli can be stored in the refrigerator for 2 days in an airtight container. Reheat in a pan or microwave before serving.
Light Variation: For an even lighter side dish, you can skip the blanching and cook the broccoli directly in the pan with a splash of water for 15-20 minutes on low heat.
Crispy Addition: Try adding a handful of toasted breadcrumbs for a crunchy note!
FAQ – Pan-Fried Broccoli
Can I use frozen broccoli?
Yes, you can use them without defrosting, but reduce the blanching time by a couple of minutes.
How to prevent the broccoli from becoming too mushy?
Blanch them for only a few minutes and sauté in a hot pan to keep them crunchy.
Can I add other ingredients to make them tastier?
Sure! Try with anchovies, chili pepper, or a sprinkle of grated cheese before serving.
Pan-fried broccoli are the perfect solution for those looking for a tasty, quick, and healthy side dish. Perfect in any season, they easily complement any main course. Try them and discover how good they can be with just a few ingredients and the right cooking!
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