Grilled broccoli is a simple and flavorful side dish, perfect for preparing in a pan or on the grill. They become tender inside and slightly crispy outside, with a natural taste that makes them a quick and healthy idea for any meal.
BROCCOLI SEASON – from September to May.
Recipes with broccoli or cauliflower
- Difficulty: Easy
- Cost: Economical
- Rest time: 20 Minutes
- Preparation time: 5 Minutes
- Portions: 2 People
- Cooking methods: Grill, Stove
- Cuisine: Healthy
- Seasonality: Autumn, Winter and Spring
- Energy 71.72 (Kcal)
- Carbohydrates 7.34 (g) of which sugars 1.85 (g)
- Proteins 3.08 (g)
- Fat 4.40 (g) of which saturated 0.61 (g)of which unsaturated 0.06 (g)
- Fibers 2.81 (g)
- Sodium 35.44 (mg)
Indicative values for a portion of 77 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Grilled Broccoli
- 7 oz broccoli
- as needed extra virgin olive oil (or seed oil)
- 1 pinch hot chili pepper
- as needed garlic (optional)
- as needed basil (dried, or oregano or thyme)
Tools
- Pan non-stick
- Spatula wooden
Grilled Broccoli
After being chopped, broccoli produce sulforaphane, a beneficial substance for health. Waiting at least 20 minutes before cooking allows the enzyme that generates it to act, while cooking immediately or at too high temperatures reduces this effect.
1. Slice the florets or the more tender stems thinly (the harder stems should be peeled first to avoid fibrous parts). Then wash them.
2. In a large non-stick pan (or on the grill), pour a drizzle of oil, then heat slightly.
3. Add the thin slices of broccoli in a single layer, press the vegetables with a flat ladle to make them crispy.
4. Cook over medium heat, halfway through cooking turn over to allow for an even golden color.
5. Meanwhile, chop and crumble: the garlic (optional) and your preferred spices (I use chili pepper and dried basil).
6. Once cooked, transfer to a serving dish and season.
Grilled broccoli aren’t just a side dish: they can be added to warm or cold salads, mixed with pasta or rice for a quick but flavorful dish, incorporated into omelets or savory pies to add color and texture, or used as a filling for sandwiches and wraps. Grilling intensifies their flavor, making them perfect even for those who usually don’t like broccoli, and adds a slightly smoky note.
No, if grilled correctly they don’t release the typical strong smell of boiled broccoli. Grilling, especially in a pan or on the grill, enhances their natural aroma, making them more delicate and pleasant even for those who usually don’t like the smell of broccoli.
STORING grilled broccoli
They keep well in the fridge for a couple of days and just need to be heated in a pan to make them tasty again. They can also be reheated in the oven to regain crispiness or in the microwave for a quicker option, although in this case, they become a bit softer.
It’s better to avoid freezing them because they would lose crispiness and flavor.
FAQ
Should broccoli be blanched before grilling?
It can be done both ways. Raw they remain crunchier and more flavorful, while blanched they are softer and more uniform, so everyone can choose their preferred texture.
Is it better to cook them in a pan or on the grill?
They turn out great both ways. In a pan, they stay a bit softer, while on the grill they acquire that smoky touch that makes them irresistible.
How to prevent them from drying out?
Just lightly oil the pan (or oil them externally) before cooking and cook over medium heat so they stay tender without burning.
Can grilled broccoli be frozen?
It’s possible, but it’s better to freeze them after a brief blanching and before grilling them, as this way they better retain texture and color. If frozen already grilled, they risk becoming too soft or losing some of their flavor when reheated.
