Company Broccoli And Zucchini Saute
A vibrant stir-fry featuring tender broccoli, zucchini, and green onions, infused with basil and soy sauce for a fresh, savory vegetable dish suitable for any meal.
Ingredients
Instructions
- Cut broccoli into 2 x 1-inch pieces.
- Cut zucchini into 1/2-inch thick slices.
- Cut green onions into 2-inch pieces, halving the root ends if too thick.
- In an 8-quart Dutch oven over medium heat, heat 1/3 cup salad oil and cook green onions, stirring frequently, until tender, about 3 minutes.
- Stir in broccoli and 1 1/4 teaspoons salt until broccoli is coated with oil.
- Add water; cover Dutch oven and cook broccoli 5 to 8 minutes, stirring occasionally, until tender-crisp. Remove vegetables and liquid to a bowl.
- In the same Dutch oven, heat 1/4 cup salad oil and cook zucchini, basil, and 1 teaspoon salt, stirring occasionally, until tender-crisp.
- Return broccoli mixture to Dutch oven; add soy sauce and mix well.
Tips & Substitutions
For a vibrant color and added nutrition, consider using rainbow chard or snap peas as substitutions for the broccoli or zucchini. If you prefer a bit of heat, add red pepper flakes while sautéing the vegetables. Always taste and adjust seasoning, especially the salt, to suit your palate. This dish is also fantastic when served over a bed of rice or quinoa for a heartier meal.
Serving Suggestions
This sautéed vegetable medley pairs beautifully with grilled chicken or fish for a complete meal. Serve it over a bed of quinoa or alongside a fresh salad for a light lunch. For a vegetarian option, enjoy it with crusty bread or as a filler in a wrap. Consider serving with a side of Basic Cole Slaw for a delightful crunch.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently sauté in a skillet over medium heat until warmed through, or microwave in short intervals, stirring to ensure even heating. Avoid reheating more than once to maintain the vegetables' texture and flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Company Broccoli And Zucchini Saute contains roughly 44 calories, with 4g protein, 5g carbohydrates, and 1g fat. It is a good source of vitamin C (14% of the Daily Value), vitamin A (13% of the Daily Value), and iron (10% of the Daily Value). Note that it is relatively high in sodium, at 2545mg per serving (111% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables for this recipe?
While fresh vegetables are recommended for optimal texture and flavor, you can use frozen broccoli and zucchini if necessary. Just be sure to thaw them completely and drain excess moisture before cooking to avoid a soggy dish.
What other seasonings can I add to enhance the flavor?
In addition to basil, you can experiment with herbs like thyme or oregano for different flavor profiles. A splash of lemon juice or balsamic vinegar at the end can also brighten the dish, making it more refreshing and vibrant.
Is this recipe suitable for meal prep?
Yes, this sauté is great for meal prep! It holds up well in the fridge and can be easily reheated. Just ensure you store the vegetables separately from any grains or proteins to keep them fresh and crunchy, then combine when ready to eat.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).