Swapping the saucepan for a frying pan when cooking broccoli can improve both taste and nutritional value. Sautéing is just as quick as boiling but helps retain heat-sensitive nutrients such as vitamin C and allows for added flavour through spices and toppings.
Why Sauté Broccoli Instead of Boiling?
Boiling broccoli can remove some of its heat-sensitive nutrients, including vitamin C, but sautéing helps keep them intact. The method also preserves tenderness, as steaming occurs while the florets become lightly charred and crisp, with moisture trapped inside.
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 head with florets cut into smaller, similar-sized pieces, two tablespoons of oil, one teaspoon of garlic powder, salt and freshly ground black pepper, and a lemon.
Jamie's recipe starts by heating the oil in the large pan over medium heat. Once it is hot and shimmering, add the broccoli. If added before the pan is hot, the oil will be absorbed and the broccoli will taste greasy. Cook uncovered for one to two minutes, then cover with the lid and continue cooking for six more minutes, lifting the lid to turn the broccoli so it doesn't burn.
Remove the lid and season with salt, pepper, and garlic powder. Squeeze over juice from the lemon, then remove from heat and serve.
Adding More Flavour to Broccoli
Sautéing adds flavour and texture, and additional ingredients can enhance it further. Add Parmesan cheese once cooked, or a pinch of chilli flakes for spice. Lemons can be swapped for oranges or limes, and garlic powder can be substituted with chilli powder, paprika, or ground coriander.
