Pan Grilled Broccoli



Serving size

4 ounces broccoli
30 Minutes

This recipe can easily be multiplied and will keep fairly well if chilled immediately.

Pan Grilled Broccoli


1 quart Water
8 ounces Broccoli, raw
2 quart Ice water
1 spray Spray olive oil
1/8 tsp. Salt


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.

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Special Diet Information

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GERD / Acid Reflux

No specific GERD triggers.


This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is NOT safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is a low sodium recipe.

Recipe Notes

Pre-cooked veggies, added to smoking hot pan with just a bit of oil, will sear and crisp the outside and add a fresh roasted flavor.

"The greatest delight the fields and woods minister is the suggestion of an occult relation between man and the vegetable. 'I am not alone and unacknowledged.' They nod to me and I to them."

Ralph Waldo Emerson, Poet