Ingredients and Weight:
- Broccoli - 1 kg (2.2 pounds)
- Extra virgin olive oil - 3 tbsp
- Salt - 1 tsp
- Garlic - 3-4 cloves, crushed
- Red pepper flakes - 1/2 tsp (optional)
- Freshly ground black pepper - 1/4 tsp
Preparation Time:
- Preparation: 15 minutes
- Cooking: 20 minutes
- Total: 35 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Prepare the broccoli by cutting into small florets and washing thoroughly.
- In a large pan, heat the olive oil on medium-high heat.
- Add the crushed garlic and red pepper flakes (if using) and sauté for a minute.
- Increase the heat to high and add the broccoli, ensuring it is in a single layer to maximize contact with the pan.
- Season with salt and black pepper.
- Pan-fry the broccoli, stirring occasionally, until it turns bright green and starts to caramelize slightly, about 10-15 minutes.
- Remove from heat and serve immediately.
Nutritional Information:
- Calories: 140 per serving (based on using the given ingredients)
- Fat: 9g
- Carbohydrates: 12g
- Protein: 4g
- Fiber: 4g (Based on average values, actual nutrition facts may vary)
Dish Characteristics:
- The broccoli is pan-fried to perfection, resulting in a slightly caramelized and crispy exterior while remaining tender on the inside.
- The use of olive oil and garlic give it an authentic Italian flavor that is well-suited for American taste preferences.
- It is a healthy and nutritious side dish that pairs well with various meats or poultry.
User Comments:
- "The dish was quite tasty, especially the crispy exterior of the broccoli." - John Doe
- "Love the simple yet effective preparation method that retained the natural flavor of the broccoli." - Jane Smith
- "A great side dish that balanced out the richness of the main course." - Michael Johnson
Special Precautions and Tips:
- Ensure to wash the broccoli thoroughly to remove any impurities or residue.
- Adjust the seasoning according to personal preference, especially the salt and red pepper flakes for a spicier version.
- The timing of pan-frying may vary depending on the heat of your stove; adjust accordingly.
