Crispy Chopped Broccoli Recipes

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FRIED BROCCOLI

This is a recipe I came up with when I was on the South Beach Diet. It is a very healthy recipe and my husband asks for it almost all the time.

Provided by R T=J/C/S

Categories     Side Dish     Vegetables     Broccoli

Time 10m

Yield 4

Number Of Ingredients 4



Fried Broccoli image

Steps:

  • Rinse and pat dry the broccoli.
  • Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.

Nutrition Facts : Calories 60.5 calories, Carbohydrate 5.6 g, Fat 3.8 g, Fiber 3.5 g, Protein 3.2 g, SaturatedFat 0.5 g, Sodium 27.4 mg, Sugar 1.6 g

1 (16 ounce) package frozen broccoli, thawed
1 tablespoon olive oil
½ teaspoon crushed red pepper flakes
salt, to taste

CRISPY CHICKEN BROCCOLI RICE CASSEROLE

This is a great twist on a family favorite. I love the extra umph the crispiness gives to this classic casserole.

Provided by South Fla Sassy Chef

Categories     One Dish Meal

Time 1h

Yield 8-10 serving(s)

Number Of Ingredients 13



Crispy Chicken Broccoli Rice Casserole image

Steps:

  • Cook vegetables- chop into small bite size pieces and then set aside.
  • Clean and rinse chicken breasts; chop into small pieces and cook in a heated frying pan with the EVOO, salt and pepper, garlic and onion.
  • In a blender, combine 1/2 of the bag of shredded cheese, mushroom soup once blended combine in a large mixing bowl with the veggies and the chicken once it is nearly cooked (if its not all the way done that's okay because you will be cooking it in the oven for 30 minutes and you don't want the chickent to be too tough)
  • Add cooked rice last to your 9x11 pan- again if the rice is a bit under done it will be okay because you have to bake this once it is mixed together for about 30 minutes at 350 degrees- you don't want it to get mushy.
  • In another small bowl combine hot melted butter and croutons until the croutons are basically reduced to buttery bread crumbs- I had to use a hard spoon to mash them down in order to get them to the right consistency. Add the remaining cheese to the buttery crushed croutons.
  • Once you put the complete mixture in the 9x11 pan sprinkle the crouton cheese mix on top of the casserole and bake at 350 for about 30 minutes.
  • Top should be golden brown and crispy.

Nutrition Facts : Calories 563.7, Fat 24.3, SaturatedFat 11.4, Cholesterol 77.9, Sodium 985.9, Carbohydrate 59, Fiber 3, Sugar 2.6, Protein 26.6

1 lb chicken breast
8 ounces broccoli (frozen)
8 ounces broccoli, cauliflower mix (frozen)
8 ounces shredded cheddar cheese
16 ounces progresso cream of mushroom soup
16 ounces Minute Rice (family size)
1 garlic clove, chopped
1 small onion, chopped
1 cup butter garlic herbed croutons
3 tablespoons of melted butter
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon extra virgin olive oil

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    #60-minutes-or-less     #time-to-make     #course     #main-ingredient     #preparation     #side-dishes     #vegetables     #microwave     #broccoli     #equipment

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