Boost Your Broccoli
Coaxing the ultimate flavor from broccoli requires very little — it is tastiest and healthiest when cooked lightly. That’s why our Simple Sauteed Broccoli recipe transforms this under-appreciated vegetable into a savory, mouthwatering side, without leaching away its cancer-fighting compounds . A quick saute in olive oil with garlic and a splash of water allows the broccoli to retain its color and nutritional value and makes the florets a bit sweeter. We love sauteeing broccoli in heart-healthy olive oil, not only because it maximizes its flavor, but also because it increases the absorption of phytonutrients, like phenols and carotenes. Cooking broccoli this way also produces a wonderful bright green color and a crisp-tender texture. The combination of garlic and salt infuse into the olive oil and bathe each broccoli floret, creating a side that is bursting with flavor. Our Simple Sauteed Broccoli is not only a nutritious and delicious side dish, but it is also an easy and healthy way to get your greens.
Nutrient Booster: Broccoli
Broccoli is a nutritional powerhouse full of many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. It is rich in various antioxidants and plant compounds, which contribute to its numerous health benefits. These bioactive compounds have been shown to reduce inflammation in the body’s tissues, lower cholesterol levels which may reduce the risk of heart disease, boost eye health, and protect against cancer. The antioxidants and fiber found in this cruciferous veggie may lower blood sugar and improve diabetic control. Broccoli is loaded with vitamin C which is essential for a healthy immune system. It is so easy to include this vegetable in a healthy, well-balanced diet. Add it to salads, use it as a pizza topping, chop it for a wrap filling, or simply steam, roast, or saute it for a delicious side.
Don’t Stop At The Stem
Broccoli stems are more than just edible, they are delicious and often just as nutritious as the florets. While you can use almost every part of your produce, the stems, leaves, and roots are regularly discarded. By reducing food waste, consumers not only save money, but they also impart a positive impact on the environment. In fact, tossing edible food is sent to landfills where it rots and produces methane gas, contributing to climate change. Don’t know what to do with your leftover broccoli stalks? Peel and chop them to use in a stir fry, grill them on skewers with your favorite protein source, trim them in slaws, cut them and add to salads, or pure them in dips, sauces, stews, and soups. You can add broccoli stems to an omelet or quiche, shave them into our Cilantro Cole Slaw recipe, or stock up on your stems to make our nutritious and delicious Broccoli Avocado Soup. Stalks should make food, not waste!
Simple Sautéed Broccoli
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 bunch broccoli, cut into florets
- 1/3 cup water, or low-sodium vegetable broth
- 1/4 teaspoon sea salt
- 1/4 teaspoon cracked black pepper
- lemon wedge, optional
Place a saute pan over medium heat. Add 1/2 tablespoon olive oil and garlic and cook for 30 seconds, or until garlic begins to lightly brown. Add broccoli, and stir for 1-2 minutes.Add water and cover. Cook for 3-5 minutes on medium-low heat until the water evaporates and the broccoli is tender. Add remaining 1/2 tablespoon olive oil and sea salt then stir well. Season with black pepper and a squeeze of fresh lemon, if desired.
Serving size: 1/4, Calories: 85, Fat: 4 grams, Saturated fat: 0.5 grams, Carbohydrates: 11 grams, Sugar: 3 grams, Sodium: 167.5 milligrams, Fiber: 4 grams, Protein: 4 grams, Cholesterol: 0 milligrams