Sautéed Broccoli

by | Mar 7, 2018 | About The Food We Eat, Sides, Vegan, Vegetables, Vegetarian, Week Night Meals

Sautéed broccoli. Head of broccoli surrounded by soy sauce, rice wine vinegar and sesame oil, and toasted sesame seeds
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How To Sauté Broccoli

If You’re In Need of a Broccoli Makeover, This Recipe Is For You!

Sautéed broccoli.

Next to brussell sprouts, broccoli may be the next most hated vegetable in all of veggie land.

When an advertising firm in Colorado was challenged by New York Times writer, Michael Moss, to create a campaign to market broccoli they uncovered the not-so surprising bad attitudes towards this cruciferous vegetable that looks like tiny trees.

According to the article that Moss wrote about the project, first impressions of broccoli included “Overcooked.  Soggy.”  “Hiding under cheese.”

President George H.W. Bush declared his own dislike for broccoli, “… I’m President of the United States, and I’m not going to eat any more broccoli!”

Do any of those images about this vegetable ring true for you?

 

Sometimes First Impressions Can Be Wrong

Then you may need another introduction to broccoli.  Sometimes first impressions can be wrong!

Two reasons to consider broccoli:

Broccoli has fantastic anti-inflammatory and antioxidant properties that science tells us is important to preventing cancer.  It’s also high in omega-3 fat, that’s right, fat, the really good type of fat that will also fight inflammation.

The second reason to reconsider broccoli is that it really does taste good, even when it’s not covered in cheese.  President Barack Obama declared broccoli as his favorite vegetable.

 

Pair Crisp Tender Sautéed Broccoli With A Fun Sauce

Wherever you sit on the broccoli spectrum, the key to really good tasting broccoli is to not overcook it.  Broccoli that’s been boiled or steamed is often mushy with bitter overtones.

Try a new way to prepare broccoli – sauté it.  The high heat adds a nice brown which means flavor and it turns tender not mushy.  When the brown is to your liking, remove it from the pan, and toss it in a mixture of rice wine vinegar, soy sauce, and sesame oil.  Finish with a sprinkle of toasted sesame seeds.

So good!

Try it with Garlic, Ginger, Orange, and Rosemary Marinated Flank Steak for a delicious weeknight meal.

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Sautéed Broccoli

Sautéed Broccoli
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If you’re in need of a broccoli makeover, this recipe is for you! No more mushy, bitter broccoli. Sautéing broccoli browns the broccoli which means flavor and it turns tender with a nice crunch!

  • Prep Time: 0 hours
  • Cook Time: 0 hours
  • Total Time: 0 hours
  • Yield: Serves 4

Ingredients

Scale
  • 1 large bunch broccoli
  • 1 tablespoon soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon hot sesame oil
  • 2 tablespoons toasted sesame seeds
  • olive oil
  • kosher salt

Instructions

  1. Mix together the soy sauce, rice wine vinegar, and hot sesame oil. Set aside.
  2. Heat a sauté pan over medium heat. When the skillet is hot,
  3. add just enough oil to coat the bottom.
  4. Add the broccoli to the pan and sauté until broccoli begins to brown.
  5. Remove the broccoli to a medium sized mixing bowl.
  6. Pour the soy sauce mixture over the broccoli and toss.
  7. Garnish the broccoli with the toasted sesame seeds.

Nutrition

  • Serving Size: 1 scoop
  • Calories: 175
  • Sugar: 2.8 g
  • Sodium: 468.5 mg
  • Fat: 14.3 g
  • Saturated Fat: 2 g
  • Trans Fat: 0 g
  • Carbohydrates: 10.6 g
  • Fiber: 4 g
  • Protein: 4.6 g
  • Cholesterol: 0 mg
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