12-Minute Healthy Sautéed Broccoli
A fast and healthy sautéed broccoli dish with garlic and olive oil, ready in just 12 minutes. Tender-crisp florets with lightly browned edges make a delicious, low-carb, fiber-rich side dish that’s perfect for everyday meals or meal prep.
Equipment
- 1 large sauté pan or skillet
- 1 lid (to cover pan)
- 1 spatula or wooden spoon
- Measuring spoons (for olive oil, salt, and pepper)
- Knife and cutting board (for broccoli and garlic)
Ingredients
- ¼ cup olive oil
- 4 cloves garlic minced
- 1 bunch broccoli florets ~4 cups, halved
- ¼ tsp sea salt adjust to taste
- ¼ tsp black pepper adjust to taste
- ¼ cup water
Instructions
- Prepare Ingredients: Begin by gathering all your ingredients. Rinse the broccoli under cold water to remove any dirt or impurities. Pat the florets dry with a clean kitchen towel or paper towel to prevent excess moisture during cooking. Cut the broccoli into bite-sized florets, making sure the pieces are roughly the same size to ensure even cooking. Mince the garlic finely, as this will release maximum flavor during sautéing.
- Heat the Olive Oil: Place a large sauté pan or skillet over medium heat. Pour in 1/4 cup of high-quality olive oil, swirling to coat the bottom of the pan evenly. Allow the oil to heat for about 30–60 seconds; it should shimmer slightly but not smoke. This gentle heating ensures that the garlic will infuse the oil with flavor without burning.
- Sauté the Garlic: Add the minced garlic to the warm olive oil. Stir constantly with a spatula or wooden spoon for approximately 30 seconds, or until fragrant. Be careful not to let the garlic brown too quickly, as burnt garlic can taste bitter. The goal is to allow the oil to absorb the aromatic flavor of the garlic, forming a delicious base for the broccoli.
- Add Broccoli Florets: Carefully add the prepared broccoli florets to the skillet. Toss them gently in the garlic-infused olive oil, ensuring that each piece is coated. Sprinkle 1/4 teaspoon of sea salt and 1/4 teaspoon of black pepper evenly over the broccoli. Increasing the heat slightly to medium-high will help the broccoli start to sear and develop a beautiful bright green color with lightly browned edges. Stir frequently for 3–4 minutes, allowing the florets to cook evenly and gain a subtle roasted flavor.
- Steam the Broccoli: Pour in 1/4 cup of water, then immediately cover the pan with a tight-fitting lid. The trapped steam will help cook the broccoli evenly, making it tender but still crisp. Let it steam for 3–5 minutes, depending on how tender you like your broccoli. Check occasionally by lifting the lid slightly to avoid overcooking. The florets should be vibrant green and fork-tender when done.
- Evaporate Excess Water: Once the broccoli has reached your desired tenderness, remove the lid. If there is any remaining water in the pan, continue to sauté the broccoli for an additional minute or so, stirring frequently. This step ensures the broccoli is not soggy and the edges remain lightly browned for added flavor and texture.
- Adjust Seasoning: Taste a floret and adjust the seasoning as needed. Add a pinch more sea salt or black pepper if desired. Toss the broccoli gently one last time to distribute the seasoning evenly.
- Serve Immediately: Transfer the sautéed broccoli to a serving dish. For an extra touch, drizzle a little extra virgin olive oil over the top, or sprinkle lightly with freshly grated Parmesan or toasted nuts if desired. Serve while warm as a nutritious, fiber-rich side dish that pairs beautifully with any main course.
Notes
- Cooking Time: Total time from prep to serving is just 12 minutes, making it perfect for quick weeknight dinners.
- Broccoli Size: Cut florets evenly to ensure uniform cooking; smaller pieces cook faster and develop slightly crisp edges.
- Garlic: Freshly minced garlic provides the best flavor; pre-minced garlic from a jar works in a pinch but may taste milder.
- Seasoning Adjustments: Salt and pepper can be adjusted according to taste. A pinch of red pepper flakes adds a subtle kick.
- Optional Enhancements: Drizzle with lemon juice, sprinkle with Parmesan, or top with toasted nuts for extra flavor and texture.
