Broccoli and Cauliflower Saute
Transform your dinner table with the vibrant flavors of this easy and healthy Broccoli and Cauliflower Sauté. This one-pan recipe combines tender-crisp broccoli and cauliflower florets perfectly seasoned with fragrant garlic, a hint of red pepper flakes for optional heat, and a zesty splash of fresh lemon juice. Ready in just 25 minutes, this versatile dish is an ideal low-carb, gluten-free side that pairs beautifully with grilled meats, roasted chicken, or even over a bed of quinoa for a wholesome vegetarian meal. Simple to make yet packed with flavor, this recipe is a must-try for busy weeknights or as a fresh addition to your holiday menu.
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Recipe Information
Ingredients
- 2 cups Broccoli florets
- 2 cups Cauliflower florets
- 2 tablespoons Olive oil
- 3 cloves Garlic cloves, minced
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
- 1 tablespoon Lemon juice
- 1 tablespoon Fresh parsley, chopped (optional for garnish)
Instructions
Wash and thoroughly dry the broccoli and cauliflower. Cut them into bite-sized florets for even cooking.
In a large skillet or sauté pan, heat the olive oil over medium heat.
Add the minced garlic to the pan and sauté for about 30 seconds, stirring constantly to prevent burning.
Add the broccoli and cauliflower florets to the pan and stir to coat them evenly in the garlic and oil.
Season with salt, black pepper, and red pepper flakes (if using). Stir well to combine.
Cover the pan with a lid and lower the heat to medium-low. Allow the vegetables to steam for 8-10 minutes, stirring occasionally, until they are tender but still crisp.
Remove the lid and increase the heat to medium-high to evaporate any excess moisture. Sauté for another 2-3 minutes to add a slight golden color to the edges.
Drizzle the lemon juice over the sautéed vegetables and toss to combine.
Transfer to a serving dish and garnish with freshly chopped parsley, if desired. Serve warm as a side dish to complement your meal.
Nutrition Facts
Calories |
371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2482 mg | 108% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 6.7 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 163 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 742 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
