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Overhead view of the pan fried broccoli in a white frying pan.

Italian Fried Broccoli With Garlic and Chilli Flakes

5 from 8 votes
A super easy Italian dish that enhances the flavour of the broccoli and gives you a slightly different way of enjoying it. Known as "Broccoli Ripassati in Padella" in Italy, Fried Italian Broccoli is perfect for all the family to enjoy and very quick to make.
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Course: Side Dish
Cuisine: Italian
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4
Calories: 135kcal
Author: Rebecca Foxley

Ingredients
 
 

  • 2 Heads Broccoli
  • 1 Garlic Clove
  • 1 tbsp Olive Oil
  • Pinch Chili Flakes, to taste (optional)
  • Sea Salt and Black Pepper, to taste

Instructions

  • Begin by washing the broccoli thoroughly and pat dry with paper towels.
  • Remove the broccoli florets from the main stalk using a sharp knife. You can score the bottom of each floret with a cross to help it cook quicker.
  • Place the broccoli into a steamer pan.
  • Steam the broccoli over boiling water for about 5 minutes until it becomes fork tender and soft.
  • Lift the lid from the steamer and allow the steam to evaporate for a couple of minutes so the broccoli isn't too wet before frying.
  • Heat the olive oil in a frying pan and peel the garlic. Place the whole clove of garlic into the oil. Fry until the garlic has browned and then remove it and discard.
  • Sprinkle in the chilli flakes (if you are using them_ and toast quickly to release the aroma.
  • Tip the florets into the pan and fry them over a medium/low heat, as they fry, you can begin to break them up using a spatula or wooden spoon.
  • Stir regularly to ensure the mashed broccoli isn't sticking to the pan.
  • Season with sea salt and black pepper to taste.
  • Once the broccoli begins to turn golden brown in places, transfer into a dish and serve immediately.

Video

Recipe Notes

 
  • Fresh Broccoli works best. 
  • When washing the broccoli, turn the head upside down to ensure it is all washed properly. 
  • Cut the broccoli into similar sized pieces to ensure it steams evenly. 
 
 

Nutrition Estimate

Calories: 135kcal | Carbohydrates: 20g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 101mg | Potassium: 964mg | Fiber: 8g | Sugar: 5g | Vitamin A: 1894IU | Vitamin C: 271mg | Calcium: 144mg | Iron: 2mg