Pan-Fried Purple Sprouting Broccoli with Lemon-Garlic Pangrattato

A simple yet flavorful appetizer featuring tender-crisp purple sprouting broccoli topped with crispy, garlicky breadcrumbs and a bright lemon zest.

Prep Time

10 minutes

Total Time

25 minutes

Calories

265 kcal

Difficulty

Easy

Equipment

3 items

Cost

£0.73/serving

Season:

☀️ Summer•❄️ Winter

Meal Type:

Snack•Bread

Cuisine:

British

Cooking Style:

Quick & Easy

Ingredients

Servings

1lbPurple Sprouting Broccoli(Trimmed and cut into bite-sized pieces)

£1.75

3tablespoonsOlive Oil

£0.25

3clovesGarlic(Minced)

£0.15

0.5cupBreadcrumbs(Panko breadcrumbs preferred for extra crispiness)

£0.20

1Lemon(Zest and juice)

£0.50

0.3teaspoonRed Pepper Flakes(Optional, for a touch of heat)

£0.05

To tasteSalt

£0.01

To tasteBlack Pepper(Freshly ground)

£0.02

Total Cost

£2.93

£0.73 per serving

Instructions

1.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes (if using) and cook for 30 seconds, or until fragrant, being careful not to burn the garlic.
2.
Add the breadcrumbs to the skillet and cook, stirring frequently, until golden brown and crispy, about 3-5 minutes. Remove the pangrattato from the skillet and set aside.
3.
Add the remaining 1 tablespoon of olive oil to the skillet. Add the purple sprouting broccoli and cook, stirring occasionally, until tender-crisp and lightly browned, about 8-10 minutes.
4.
Stir in the lemon juice, salt, and pepper to taste.
5.
Transfer the broccoli to a serving dish. Top with the lemon-garlic pangrattato and lemon zest. Serve immediately.

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My Notes

Nutrition Information

Nutrition per serving (170g)

265 kcal / 1109 kJ

Carbs

24g

9% of RDA

Fat

16g

23% of RDA

Protein

16% of RDA

Detailed Breakdown

Fibre

7 g

23% of RDA

Sugar

4 g

4% of RDA

Sodium

150 mg

7% of RDA

Saturated Fat

2.2 g

11% of RDA

Chef's Tips

Don't overcrowd the pan when cooking the broccoli, or it will steam instead of brown. Cook in batches if necessary.

For a richer flavor, use butter instead of olive oil for the pangrattato.

To add some protein, toss in some toasted pine nuts with the pangrattato.

Cooking Equipment

Large skillet

Cutting board

Knife

Wine Pairings

No wine pairing suggestions available for this recipe.

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Pan-Fried Purple Sprouting Broccoli with Lemon-Garlic Pangrattato

Ingredients

Instructions