Simply Sautéed Broccoli

11.20.15 / Comment

Simply sautéed broccoli

We have all heard that having a colorful plate is good for your health, and now science is proving that to be correct! Studies have shown that the vibrant colors present in produce have a wide range of vitamins, minerals, and anti-oxidants that help fight against diseases, and benefit overall health. While it is recommended to eat a variety of different fruits and vegetables, one important vegetable to note is broccoli, which is rich in vitamin C, fiber, and folate. Broccoli is also a great source of vitamin A, lutein and zeaxanthin (carotenoids), which are key components for eye health. (1) Studies have shown that low anti-oxidant intake may be associated with the occurance of neovasuclar age-related macular degeneration (2), and it is also key to note that by incorporating broccoli into your daily diet could help reduce the risk of age-related maculopathy, due to the high lutein and zeaxanthin content (3). So go ahead and enjoy broccoli at any time of day! We recommend our Simply Sauteed Broccoli, as it can go with any meal and still be delicious!

Simple sautéed-steamed Broccoli
Prep time:
Cook time:
Total time:
Serves: 4 servings
Ingredients
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1 bunch broccoli, cut into flowerettes
  • 1/3 cup water
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper (optional)
Instructions
  1. Place a saute pan over medium heat. Add olive oil and garlic and cook for 30 seconds, or until garlic begins to lightly brown.
  2. Add broccoli, and stir for 1-2 minutes.
  3. Add water and cover. Cook for 3-5 minutes on medium-low heat until the water evaporates and the broccoli is tender.
  4. Season with salt and pepper, if desired.
Serving size: 4 Calories: 85 Fat: 4 grams Saturated fat: 0.5 grams Carbohydrates: 11 grams Sugar: 3 grams Sodium: 198 milligrams Fiber: 4 grams Protein: 4 grams Cholesterol: 0 milligrams
Notes
A sprinkle of fresh lemon on cooked broccoli adds a delicious flavor. Broccoli is great dipped into hot sauce, sriracha, or hot sauce.

 

1. Krinsky NI, Landrum JT, Bone RA. Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annu Rev Nutr. 2003;23:171-201.

2. Snellen EL, Verbeek AL, Van Den Hoogen GW, Cruysberg JR, Hoyng CB. Neovascular age-related macular degeneration and its relationship to antioxidant intake. Acta Ophthalmol Scand. 2002;80(4):368-371.

3. Mares-Perlman JA, Fisher AI, Klein R, et al. Lutein and zeaxanthin in the diet and serum and their relation to age-related maculopathy in the third national health and nutrition examination survey. Am J Epidemiol. 2001;153(5):424-432.

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