Panned Broccoli
A vibrant, healthy side dish featuring tender broccoli sautéed with garlic and onion, brightened by lemon juice, perfect for a quick nutritious addition to any meal.
Ingredients
Instructions
- Wash broccoli and trim.
- Peel stems and cut into 2-inch lengths.
- Separate florets by cutting halves or quarters, so they are of uniform size.
- Blanch the broccoli (parboil stems for about 10 minutes, less for florets).
- Plunge into cold water for about 3 minutes to set the color and texture.
- Saute onion and garlic in oil.
- Add drained broccoli and cook gently until tender-crisp, about a few minutes.
- Season with freshly ground black pepper and lemon juice. Serve at once.
Tips & Substitutions
To enhance the flavor of your panned broccoli, consider adding a pinch of red pepper flakes for heat or a sprinkle of Parmesan cheese for a savory twist. If you're short on time, you can use frozen broccoli florets; just adjust the blanching time accordingly. For a protein boost, toss in some cooked chickpeas or tofu while sautéing. This dish also pairs well with a drizzle of tahini for added creaminess.
Serving Suggestions
Serve panned broccoli as a vibrant side dish alongside grilled chicken or fish. It complements a variety of main courses, including pasta dishes or stir-fries. For a complete meal, pair it with a grain like quinoa or brown rice. It also goes beautifully with a refreshing salad, such as a Wonderful Salad And Dressing.
Storage & Reheating
Store any leftover panned broccoli in an airtight container in the refrigerator for up to 3 days. To reheat, gently sauté in a skillet over medium heat for a few minutes or microwave in short intervals, stirring in between, to preserve texture and flavor. Avoid overheating to prevent mushiness.
Nutrition & Diet Analysis (per serving)
Each serving of Panned Broccoli contains roughly 117 calories, with 4g protein, 10g carbohydrates, and 8g fat. It is an excellent source of vitamin C (114% of the Daily Value), and a good source of dietary fiber. It also contributes 3g of dietary fiber toward your daily target.
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 broccoli instead of fresh?
Yes, you can use frozen broccoli for this recipe. Just skip the blanching step, as frozen broccoli is already blanched before freezing. Sauté it directly in the pan, adjusting the cooking time to ensure it’s heated through and tender-crisp.
What can I do if I don't have lemon juice?
If you don’t have lemon juice, you can substitute it with vinegar, such as apple cider or white wine vinegar, for a similar tang. Alternatively, a splash of lime juice can also work well. Adjust the amount to taste, as vinegar can be more potent than lemon juice.
How can I make this dish more flavorful?
To boost the flavor of your panned broccoli, try adding soy sauce or tamari for an umami kick. You can also toss in some toasted sesame seeds or a sprinkle of nutritional yeast for added depth. Fresh herbs like parsley or basil can enhance freshness and aroma.
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).