Looking for a side that’s easy, delicious, and packed with vitamins and minerals? This sautéed broccoli is all that and more. It’s simple enough for the kids’ taste buds, but dressed-up enough for a dinner party--your guests won’t believe how bare-bones the seasoning is!
Broccoli’s nutritional profile is strong: just one serving fulfills your recommended daily intake of vitamins C and K. It’s also high in vitamins A and B9, and phosphorus, potassium, and selenium.
Like other cruciferous vegetables it also contains a potent antioxidant called sulforaphane that exhibits strong anti-cancer activity. Researchers at the Linus Pauling Institute at Oregon State University recommend two servings per day of cruciferous vegetables--think broccoli, broccoli sprouts, Brussels sprouts and bok choy--for cancer prevention.
The sauté is this dish’s secret: unlike boiling or steaming, sautéing your broccoli leaves it a little seared, a little crunchy, and very yummy. Fewer nutrients break down during a sauté than with other cooking methods, too, so more vitamins will make it to your plate!
The Best Sautéed Broccoli
3 c Broccoli Florets, cut into bite-sized pieces
4 T Butter
1/2 tsp Red Pepper Flakes
Salt and Pepper to taste
Melt butter in a sauté pan over medium-high heat. Once the butter is hot, add enough broccoli to form a single layer in the pan, then mix in the spices.
Cook for approximately 10 minutes, stirring intermittently. The broccoli will be bright green and still a bit crunchy when cooked; cool and taste a floret for doneness.
Remove from heat. If your taste test revealed the need for more spices, mix those in now. Serve immediately.