Broccoli Saute

Elevate your weeknight meals with this quick and vibrant Broccoli Sauté recipe, a wholesome side dish bursting with flavor and ready in just 20 minutes! Tender-crisp broccoli florets are infused with the rich aroma of garlic, a hint of zesty lemon juice, and a kick of red pepper flakes for a flavorful finish. Lightly steamed and then perfectly sautéed to achieve a gentle char, this dish strikes the ideal balance between savory and fresh. With simple pantry staples like olive oil, salt, and black pepper, it’s an easy, healthy addition to any meal. Serve it alongside roasted proteins, toss it into pasta, or enjoy it as a topping for salads or grain bowls—it’s versatile, nutritious, and delicious! Perfect for busy weeknights or elegant dinners alike, this recipe is your go-to for showcasing the natural goodness of broccoli.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 grams broccoli florets
• 2 tablespoons olive oil
• 2 whole garlic cloves
• 1 tablespoon lemon juice
• 0.5 teaspoons red pepper flakes
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 3 tablespoons water

Directions

Step 1

Wash the broccoli thoroughly and cut it into bite-sized florets.

Step 2

Peel and thinly slice the garlic cloves.

Step 3

Heat the olive oil in a large skillet over medium heat.

Step 4

Add the sliced garlic to the skillet and sauté for 1-2 minutes until fragrant, being careful not to burn it.

Step 5

Add the broccoli florets to the skillet and toss to coat them in the garlic and olive oil.

Step 6

Sprinkle the red pepper flakes, salt, and black pepper over the broccoli, then stir well.

Step 7

Add 3 tablespoons of water to the skillet and cover with a lid. Allow the broccoli to steam for 3-5 minutes until it becomes tender but still crisp.

Step 8

Remove the lid and increase the heat to medium-high. Sauté for another 2 minutes to allow any excess water to evaporate and to slightly char the edges of the broccoli.

Step 9

Drizzle the lemon juice over the sautéed broccoli and give it a final toss.

Step 10

Serve immediately as a side dish or as a healthy topping for rice, pasta, or salad.

Nutrition Facts

Serving size	598.1 grams (598.1g)

Amount per serving	% Daily Value*
Calories	390

Total Fat 28.30g	36%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1328mg	58%
Total Carbohydrate 27.60g	10%
Dietary Fiber 12.70g	45%
Total Sugars 6.40g
Protein 18.40g	37%

Vitamin D 0IU	0%
Calcium 254mg	20%
Iron 5mg	27%
Potassium 70mg	1%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 58.1%

Protein: 16.8%

Carbs: 25.2%