Boiling broccoli can leave it bland and watery, but swapping the saucepan for a frying pan delivers more flavour while preserving nutrients. Sautéing is equally quick and helps retain heat-sensitive vitamins such as vitamin C, which boiling can remove.
Why Sauté Broccoli?
Sautéing also makes it easier to add flavour with spices and toppings while the broccoli cooks. The method does not compromise tenderness, since steaming remains part of the process. Moisture is locked in while the florets develop a light char and crispness.
Nutritionist and Dishing Out Health food blogger Jamie Vespa said: "Perfect Sautéed Broccoli comes together in just 15 minutes and will become your go-to way of preparing it."
"Never dried out, perfectly tender, and lightly charred, this broccoli will win over even the pickiest of eaters."
How to Sauté Broccoli
You need a large skillet or frying pan with a lid. Ingredients include one broccoli with florets cut into smaller, similar-sized pieces, two tablespoons of oil, one teaspoon of garlic powder, salt, freshly ground black pepper, and lemon.
Jamie's recipe begins by warming the oil in the large pan over medium heat. Once it is shimmering, add the broccoli. Adding it before the oil reaches temperature will make the broccoli greasy. Cook without a lid for one to two minutes, then cover and cook for six more minutes, lifting the lid to turn the broccoli so it does not burn.
Remove the lid and season with salt, pepper, and garlic powder. Squeeze over lemon juice, then take off the heat and serve.
How to Add More Flavour
Sautéing adds flavour and texture, and extra touches can be introduced. Sprinkle Parmesan cheese once cooked, or add a pinch of chilli flakes for heat. Lemons can be replaced with oranges or limes, while garlic powder can be swapped for chilli powder, paprika, or ground coriander.
