Pan Grilled Broccoli Recipe

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Looking for an easy Pan Grilled Broccoli recipe? Learn how to make Pan Grilled Broccoli using healthy ingredients.


Submitted by nolesbaseballfan

Makes 2 servings



Serving size =4 ounces broccoli Cooking Time = 30 Minutes This recipe can be multiplied by 4. This will keep fairly well if chilled immediately.

Recipe Ingredients for Pan Grilled Broccoli

1 quart water
8 ounces broccoli
1 quart water
1 spray olive oil
1/8 tsp salt
2 quarts ice water

Recipe Directions for Pan Grilled Broccoli

  1. Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems.

  2. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the broccoli to the steamer and cook for about 12 - 15 minutes until the spears begin to lose their firmness.

  3. Remove and plunge into the ice water. When the broccoli spears are cooled, remove from the water and drain.

  4. Place a large non-stick skillet (or roasting pan) in the oven and preheat to 400F. When the pan is hot, add the broccoli, spray lightly with olive oil and sprinkle the salt over the top. Cook for about 5 minutes and turn to sear well. Make sure that all of the spears come in contact with the pan. They will take 15 to 20 minutes total cooking time and should be turned every 3 ? 5 minutes.

Categories

Vegetables, Side Dish

Nutrition Facts
Serving Size 2008.5g
Amount Per Serving
Calories
41
Calories from Fat
6
% Daily Value*
Total Fat
0.7g
1%
Saturated Fat
0.1g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
242mg
10%
Potassium
377mg
11%
Total Carbohydrates
7.5g
2%
Dietary Fiber
3.0g
12%
Sugars
1.9g
Protein
3.2g
Vitamin A 14% Vitamin C 169%
Calcium 11% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in calcium
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • Very high in magnesium
  • High in pantothenic acid
  • High in phosphorus
  • Very high in potassium
  • High in riboflavin
  • High in selenium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • High in sugar
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