Pan Grilled Broccoli

Servings = 2 | Serving size =4 ounces broccoli

This recipe can be multiplied by 4.

This will keep fairly well if chilled immediately.

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

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

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.

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

Place a large non-stick skillet (or roasting pan) in the oven and preheat to 400°F. 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.

Nutrition Facts

Serving size: 4 ounces broccoli | Servings 2

Calories 39 | Calories from Fat 4

Amount Per Serving (% Daily Value)

Total Fat 0g (1%) | Saturated Fat 0g (0%)

Monounsaturated Fat 0g | Trans Fat 0g

Cholesterol 0 mg (0 %) | Sodium 44 mg (2 %)

Total Carbohydrates 8g (3%) | Sugars 2g

Dietary Fiber 3g (12%) | Protein 2g

Vitamin A 14% | Vitamin C 169 % | Calcium 5% | Iron 5%

Vitamin K 116 mcg  | Potassium  360 mg | Magnesium  24 mg