Skillet-Seared Broccoli
Skillet-Seared Broccoli brings crisp-tender florets with lightly charred edges and a gentle heat from crushed red pepper flakes. A drizzle of olive oil and a pinch of salt let the broccoli’s clean, green flavor shine. It’s a quick, versatile side for weeknight dinners or to round out a simple lunch.
- Prep5 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Skillet-Seared Broccoli, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 61 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 60
- Heart Health
- 80
- Metabolic
- 34
- Digestive
- 28
- Inflammatory
- 48
- Performance
- 56
- General Wellness
- 1
Rinse the thawed broccoli and pat it dry.
- 2
Heat the oil in a large skillet over medium heat. Add the pepper flakes and cook for 1 minute. Add the broccoli and sauté until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
- Calories 80.59 kcal Low Source 4%
- Protein 4.33 g Low Source 9%
- Carbohydrate 10.19 g 4%
- Total Fat 3.85 g Low Source 5%
- Saturated Fat 0.69 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.3 mg Low Source 0%
- Sodium 52.42 mg Low Source 2%
- Dietary Fiber 3.96 g Moderate 14%
- Total Sugars 2.59 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 72.05 mg Low Source 6%
- Iron 1.12 mg Low Source 6%
- Potassium 480.62 mg Moderate 10%
- Vitamin A 54.62 mcg Low Source 6%
- Vitamin C 135.58 mg Good Source 151%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
No known allergens listed for this recipe. Always double-check ingredients for your needs.
About This Recipe
Skillet Seared Broccoli is made with 4 ingredients and serves 4. It takes about 15 mins and is rated easy. Key ingredients include Broccoli, Olive Oil, Red Pepper Flakes, and Salt. Each serving provides about 80.59 kcal.
Recipe Questions
- What is Skillet-Seared Broccoli made of?
- The main ingredients are Broccoli, Olive Oil, Red Pepper Flakes, Salt. The full list of 4 is above.
- How long does it take to make Skillet-Seared Broccoli?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 80.59 kcal. The full nutrition breakdown is above.
- Is Skillet-Seared Broccoli easy to make?
- This recipe is rated easy, with 4 ingredients and 2 steps.
- Is Skillet-Seared Broccoli healthy?
- Skillet-Seared Broccoli has an easyChef Pro health score of 57/100. Per serving, it provides 80.59 calories and 4.33 g of protein, or 9% of the Daily Value. It is a good source of vitamin C. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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