Pan Fried Broccoli
|Garlic||2 Clove (10 gm), sliced|
|Olive oil||2 Tablespoon|
|Fresh broccoli||2 Bunch (200 gm), cleaned and sliced, the heavy part of the stem discarded|
|Dry white wine||1⁄4 Cup (4 tbs)|
|Chicken soup stock/Canned broth||1⁄4 Cup (4 tbs)|
|Freshly ground black pepper||To Taste|
|Sliced almonds||3 Tablespoon|
|Fresh lemon juice||2 Tablespoon|
|Melted butter/Olive oil||2 Tablespoon|
Heat a large lidded frying pan or wok and saute the garlic in the oil.
Add the broccoli and toss in the oil.
This will help retain the bright green color.
Add the liquids and toss.
Cover and simmer until the vegetable is barely tender, about 10 minutes.
Check for salt and pepper.
Garnish with the almonds and top with the lemon juice mixed with the oil or butter.
Do not use the lemon juice by itself or you will bleach the vegetable.
Mix it with the butter or oil first.
Serving size: Complete recipe
Calories 903 Calories from Fat 679
% Daily Value*
Total Fat 78 g120.2%
Saturated Fat 21.5 g107.6%
Trans Fat 0 g
Cholesterol 66.3 mg22.1%
Sodium 549.2 mg22.9%
Total Carbohydrates 33 g11.1%
Dietary Fiber 11.3 g45.1%
Sugars 7.5 g
Protein 18 g35.7%
Vitamin A 40.2% Vitamin C 326.1%
Calcium 25.2% Iron 22.6%
*Based on a 2000 Calorie diet