10-minute Sautéed Frozen Broccoli
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5.0
18 reviews
Excellent
10-minute Sautéed Frozen Broccoli
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Welcome to your new favorite last minute vegetable side dish! You can cook this sautéed frozen broccoli straight from frozen (yep, no defrosting necessary!). Season with dried basil and garlic, lemon and parmesan for the kind of perfectly tender and browned seasoned broccoli that can convert even the most ardent of broccoli haters. The best part? It's on your dinner table in only 10 minutes!
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Ingredients
- 2 tablespoons extra virgin olive oil plus extra for drizzling over at the end
- 14 ounces frozen broccoli or roughly 3.5 ounces per person
- ½ teaspoon garlic powder
- ½ teaspoon salt
- 1 teaspoon dried basil
- ½ teaspoon lemon pepper seasoning (optional)
- ¼ cup Parmesan Cheese grated
- ½ a lemon Juice only, but grate and keep aside a little lemon zest before juicing to sprinkle over to serve.
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Instructions
- Pre-heat the oil in a large skillet or sauté pan on a medium-high heat.
- Add the frozen broccoli florets to the pan. Stir briefly with a wooden spoon just until the broccoli is coated in the oil.
- Sprinkle the dried basil, salt, garlic powder and lemon pepper seasoning (if using) all over the broccoli. Then sauté on a medium-high heat for 5 to 8 minutes or until the broccoli is perfectly tender and lightly browned.
- Scatter over the parmesan and stir-fry for another minute or so. Then squeeze over the lemon juice.
- Serve hot, warm or at room temperature scattered with a little lemon zest and a little extra olive oil, if you like.
Equipments used:
Notes
- Type of pan: I recommend a very large skillet/frying pan, dutch oven, wok or sauté pan for this recipe. A bit of overlapping is fine, but try not to overcrowd the pan which can result in soggy/not browned broccoli.
- Cooking time: I usually cook the broccoli for as long as it takes for it to become tender and browned. This takes roughly 5 to 8 minutes depending on the size of the florets and personal taste. You may wish to cook the broccoli for a little longer for slightly softer veggies.
- Cooking time: I usually cook the broccoli for as long as it takes for it to become tender and browned. This takes roughly 5 to 8 minutes depending on the size of the florets and personal taste. You may wish to cook the broccoli for a little longer for slightly softer veggies.
- Variations: Fry a little bacon or chopped chorizo for a few minutes before adding the broccoli to the pan for a super tasty variation. Try adding crumbled feta or goat cheese or blue cheese instead of the parmesan, add toasted nuts, a few anchovies, different veggies as well such as chopped carrots, green beans, cauliflower or onions, or make Asian style by adding a little soy sauce or oyster sauce and grated ginger.
- For a quick and easy dinner version, why not add some thin strips of beef together with soy and oyster sauces and ginger?
- Another amazing broccoli recipe you just have to try soon: smashed broccoli with feta!
Nutrition Information
Show Details
Calories
92kcal
(5%)
Carbohydrates
7g
(2%)
Protein
5g
(10%)
Fat
6g
(9%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
4mg
(1%)
Sodium
424mg
(18%)
Potassium
334mg
(10%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
670IU
(13%)
Vitamin C
89mg
(99%)
Calcium
128mg
(13%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 92 kcal
% Daily Value*
| Calories | 92kcal | 5% |
| Carbohydrates | 7g | 2% |
| Protein | 5g | 10% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 4mg | 1% |
| Sodium | 424mg | 18% |
| Potassium | 334mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 670IU | 13% |
| Vitamin C | 89mg | 99% |
| Calcium | 128mg | 13% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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