Thursday, May 30, 2024
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Sautéed Broccoli (Easy Garlic Recipe)


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Sometimes simple meals and recipes taste just as good as complex ones, don’t you think?take it Sautéed Broccoli Recipe For example, garlic.So simple, only 3 ingredients and tastes just as great Roasted Broccoli…but faster and just as easy.This is also very similar Fried zucchini — The edges are completely brown and caramel!

I like to use sautéed broccoli as a side dish low carb dinner (or any healthy dinner), or as meal preparation Lunch. It’s easily adaptable to any type of dish…which means you can never go wrong with it!add it to chicken (I like it Pan-fried chicken breast) or Steakyou will have a healthy and hearty meal and delicious.

Why you’ll love this stir-fried broccoli

  • Full of garlic flavor
  • Perfect crispy texture
  • Brown, caramel edges
  • 3 simple ingredients (plus salt and pepper)
  • Ready in just 12 minutes
  • Naturally low carb, gluten-free, dairy-free and vegan
  • versatile, healthy side dishes
Sauté Broccoli in a Skillet Recipe.

Ingredients and Substitutions

This section explains how to choose the best ingredients for Garlic Sautéed Broccoli, what each ingredient does in the recipe, and substitution options.For measurements see Recipe card below.

  • olive oil – like any type Fried vegetables, you need oil to fry the broccoli.I like to use olive oilbut you can also use avocado oil or coconut oil as alternatives.
  • garlic – For best flavor, use 4 cloves of fresh garlic.If desired, you can use 2 teaspoons canned minced garlic For convenience. You can also simply sprinkle the broccoli with garlic powder, but this sautéed broccoli recipe works better with fresh.
  • broccoli – You can buy a head of broccoli and cut it into florets, or buy pre-cut florets for convenience. I highly recommend fresh broccoli, but if you only have frozen broccoli, you can use frozen broccoli, although the texture will be more mushy. (If you have frozen broccoli, Air Fryer Frozen Broccoli The results are better. ) Make sure the broccoli florets are all the same size to ensure even cooking. If they are too big, cut them in half. You want maximum surface area, which will also give you those nice brown edges.
  • sea ​​salt and black pepper – Or kosher salt can be used instead of sea salt.
Tip: Broccoli will shrink by about 25% when cooked.

Tip: Broccoli will shrink by about 25% when cooked.

If you start with 4 cups of raw broccoli, you’ll end up with about 3 cups of sautéed broccoli.

How to sauté broccoli

This section shows how to make sauteed broccoli, with step-by-step photos and details on the technique to help you visualize it.For full instructions, including quantities and temperatures, see Recipe card below.

  1. Sauté the garlic. Heat olive oil in a large wok or skillet over medium heat. Add minced garlic and saute until fragrant.
  2. Brown the broccoli. Add the broccoli florets and season with salt and pepper (or any other seasoning you desire). Increase heat to medium-high. Sauté the broccoli until it starts to turn bright green and a little brown.
  3. Steam until soft. Add water to the pot. Cover and let broccoli cook until crisp-tender. Check the seasoning of the sautéed broccoli and add more salt and pepper if needed.
Tip: Boil off all water.

Tip: Boil off all water.

If there is still water when you remove the lid, continue to sauté the broccoli until it evaporates.

Use a wooden spoon to sauté broccoli in skillet.

Sautéed Broccoli Recipe Variations

This is a super easy sauteed broccoli recipe, I kept it simple but you can customize it to add other flavors:

  • herbal medicine – Add dried herbs, such as basil or thyme, and salt and pepper. italian seasoning The effect is also great!
  • lemon – Remove from heat and add a little lemon juice or even lemon zest for a more intense flavor.
  • Spicy – Sprinkle with crushed red pepper flakes, cayenne pepper, or even a splash of Sriracha for a kick.
  • cheese – After cooking add a few tablespoons of grated Parmesan cheese, or sprinkle with shredded cheddar cheese, cover and let melt.
  • balsamic vinegar – Instead of just steaming with water, mix it with a little balsamic vinegar.You can also use drizzle balsamic glaze at the end.

Storage instructions

  • Shop: After sautéing the broccoli, you can store it in an airtight container in the refrigerator for up to 3-4 days.You can also use leftovers for Chicken Bacon Ranch Casserole.
  • Meal Preparation: If you’re planning on making it ahead of time or preparing a lunch, cook it 1-2 minutes less so it doesn’t become mushy when you reheat it! Portion your favorite protein into meal prep containers (see serving suggestions below!).
  • Reheat: Reheat in oven at 350 degrees Fahrenheit Air fryeror fry on the stovetop.
  • freeze: Cool completely, then spread sautéed broccoli florets on a parchment-lined baking sheet and freeze until solid. Then, transfer to a ziploc bag and store in the refrigerator for up to 3 months. You can thaw it in the refrigerator overnight or freeze it and pop it in the oven.
Use a fork to sauté broccoli and garlic in a bowl.

What to serve with fried broccoli

Pan-fried broccoli recipe pairs perfectly with any main dish! Here are some delicious options worth trying:

More Easy Broccoli Recipes

Broccoli is easy to add to recipes! If you like sautéed broccoli, you might also like these easy dishes:

Recipe Video

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instruct

Click on the time in the instructions below to start the kitchen timer while cooking.

  1. Heat olive oil in a large skillet or frying pan Heat over medium heat.Add minced garlic and sauté until fragrant, approx. 30 seconds.

  2. Add broccoli florets. Season with sea salt and black pepper. Turn heat to medium-high.Fry until 3-4 minutesuntil the broccoli starts to turn bright green and a little brown.

  3. add water.Cover and cook 3-5 minutes, until the broccoli is crisp-tender. (There will be steam under the lid.) Open the lid and if there is still water, stir-fry for another minute until the water evaporates. Adjust salt and pepper to taste if needed.

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Recipe Notes

Serving size: 3/4 cup

nutrient content

Amount per serving. Serving sizes in recipe instructions above.

Calories 148

fat 14 grams

protein 2 grams

total carbohydrates 6 grams

net carbs 4 grams

fiber 2 grams

sugar 1 g

Nutritional facts are provided as a courtesy. Have questions about calculations or why you’re getting different results?Please check out our nutrition policy.

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