Easy and Delicious Sautéed Broccoli Recipe
Craving a simple yet satisfying side dish? Look no further than this quick and easy sauteed broccoli recipe. Ready in under 10 minutes, it’s the perfect complement to any meal.
Broccoli is a versatile vegetable that can be enjoyed raw or cooked. But when sautéed, it transforms into a crispy, flavorful delight. Packed with essential nutrients, this dish is both delicious and healthy.
So, the next time you’re short on time but want a nutritious and tasty side, give this recipe a try. You won’t be disappointed!
The ingredients for the Golden Broccoli recipe are:
- Broccoli: The star of the dish, broccoli florets provide a good source of fiber, vitamins, and minerals.
- Butter or Olive Oil: Used for sautéing the broccoli, adding a touch of richness and flavor.
- Black Pepper: A classic spice that adds a bit of heat and depth of flavor.
- Garlic Powder: A convenient way to add a subtle garlic flavor without the need for fresh garlic.
- Kosher Salt: Used to season the dish to taste.
- Lemon Zest: Provides a bright, citrusy flavor that complements the savory broccoli.
The Health Benefits of Broccoli
Broccoli is a nutritional powerhouse, packed with essential vitamins, minerals, and antioxidants. Here are some of the key health benefits of incorporating broccoli into your diet:
- Rich in Vitamins and Minerals: Broccoli is an excellent source of vitamins C and K, as well as folate, potassium, and fiber.
- Powerful Antioxidant: Broccoli contains antioxidants like sulforaphane, which helps protect cells from damage caused by free radicals.
- Supports Digestive Health: The fiber in broccoli promotes healthy digestion and can help prevent constipation.
- May Reduce Cancer Risk: Studies have suggested that the compounds in broccoli may help reduce the risk of certain types of cancer, including colon cancer and breast cancer.
- Boosts Immune System: Vitamin C in broccoli helps strengthen the immune system, protecting the body against infections.
By adding this simple and delicious side dish to your meals, you can reap the numerous health benefits that broccoli offers.
Buying the Best Broccoli
When selecting broccoli, look for heads that are firm, compact, and have a deep green color. Avoid broccoli with yellowing florets or loose stems.
Here are a few tips for buying the best broccoli:
- Freshness: Choose broccoli that is fresh and crisp.
- Color: The florets should be a vibrant green color.
- Stems: The stems should be thick and firm.
- Storage: Store broccoli in the refrigerator in a plastic bag. It can last for several days.
By following these tips, you can ensure that you’re buying the best quality broccoli for your recipes.
How to make sauteed broccoli
Cooking broccoli is easy. Trust me! Easy as 1,2,3, as the saying goes? Yes! Just salt and pepper will do. But if you want more flavor, add garlic, onion, scallion, and different types of seasonings. You can also add other ingredients to your broccoli to make the dish more appealing. Check out these recipes:
- Seafood Medley with Broccoli and Green Beans
- Easy Broccoli with Spicy Anchovies Sauce
- Easy and Healthy Broccoli and Grape Salad
- A quick and easy Broccoli Salad
Overcooking broccoli can easily happen. Always cook the broccoli the way you like it. Sautéed Broccoli means that you cook it to the point of tender, crisp, and bright green. Sauteeing takes less time. So please pay attention to the pan and make sure you do not cook it on high heat.
To saute broccoli:
- Chop the broccoli into florets. If you prefer to remove the stem, you can do so. If not, leave enough stem, so it looks like a small flower with a stem.
- Rinse the florets if necessary. Remove any excess water by giving the florets a good shake.
- Season the florets with salt and pepper by sprinkling the seasoning over the florist.
- Heat a skillet over medium heat. Add the oil and broccoli, season the florets with salt and pepper by sprinkling the seasoning over the florets and cook for about 5 minutes.
- Remove the broccoli florets and serve immediately.
Dietary Considerations: A Healthy Choice
Vegan and Vegetarian-Friendly: This simple sautéed broccoli recipe is naturally vegan and vegetarian-friendly. It’s a great way to incorporate a nutrient-dense, plant-based side dish into your meal.
Low-Calorie and Low-Carb: Broccoli itself is low in calories and carbohydrates. By sautéing it with minimal oil, you can create a light and healthy side dish that fits into various dietary needs, including low-calorie and low-carb diets.
Tips for Cooking Broccoli
Whether you’re sautéing, steaming, or roasting, here are some tips to elevate your broccoli game:
- Sautéing:
- Cover the skillet to help the broccoli steam and cook evenly.
- Add a splash of water to create steam and prevent sticking.
- Don’t overcook! Aim for a bright green color and a slight crisp-tender texture.
- Steaming:
- Steam broccoli until tender-crisp. This method preserves its vibrant color and nutrients.
- Roasting:
- Roast broccoli at high heat for a crispy, caramelized exterior.
Flavor Boosters:
- Garlic: Add sliced garlic for a classic flavor boost.
- Cheese: Sprinkle with grated Parmesan cheese or drizzle with melted cheese for extra richness.
- Nuts: Add toasted nuts like almonds, walnuts, or pistachios for a nutty crunch.
- Herbs: Experiment with fresh or dried herbs like dill, thyme, or oregano.
- Lemon or Vinegar: A squeeze of lemon juice or a splash of vinegar (white, rice wine, balsamic, or fruit-based) adds a bright, tangy flavor.
Spice Things Up:
- Spices: Add a pinch of red pepper flakes, cumin, or paprika for a touch of heat.
Complete the Meal:
- Protein: Add cooked meat, poultry, or tofu for a complete and satisfying meal.
Looking for more flavor inspiration? Explore our collection of spices and seasonings at the Noubess online store.
Cooking Tips:
- For a more intense flavor: Roast the broccoli in a hot oven for 10-15 minutes until browned and crispy.
- Add some spice: Sprinkle with red pepper flakes or a dash of your favorite hot sauce.
- Make it a meal: Serve the broccoli with grilled chicken or fish for a complete and satisfying meal.
Enjoy this delicious and nutritious side dish! Let me know if you have any other questions.
Easy Sauteed Broccoli
Equipment
Ingredients
- 1 1/2 pounds 2 large heads broccoli
- 2 tbsp butter or oil
- 1/8 tsp black pepper
- 1/8 tsp garlic powder
- 1/2 tsp kosher salt plus more to taste
- 1 tsp lemon zest
Instructions
- Chop the broccoli into medium-sized florets (leave a good amount of the stem so the florets could look like flowers wiht stems).
- In a large skillet over medium heat, heat the olive oil. (If using butter add everything into the skillet and cook for 3 – 5 minutes stirring frequently.
- Add the broccoli florets, sprinkle the black pepper, garlic powder, and kosher salt, and sauté 2 or 3 minutes, stirring occasionally (the broccoli will lightly brown in parts).
- Cover and cook for 2 to 3 minutes more, until crisp-tender but still bright green. Remove the broccoli to a plate or a bowl and serve immediately. Sprinkle with the lemon zest, if using.
Nutrition
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
Corn Allergy:
Always choose ingredients without corn or corn derivatives.
Originally published November 9, 2020. Revised and updated.
