how to stir fry broccoli with water | Family Cuisine

This is how to stir fry broccoli with water. First, cut the broccoli into small florets and place in a large saucepan or wok with cold water. Bring to a boil, then turn down the heat and simmer for five

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How to stir fry broccoli with water

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Sometimes the simple meals and recipes taste just as good as the complex ones, don’t you think? Take this sauteed broccoli with garlic, for example. It’s incredibly easy, and just 3 ingredients, but SO good, even though it’s SO simple. I love serving this sauteed broccoli recipe as a side for a low carb dinner, or as part of a meal prep lunch. The pan fried broccoli recipe is easily adapted to any type of cuisine… meaning there’s never a bad time for broccoli stir fry! Add it to chicken or steak, and you’ve got yourself a full meal that’s both healthy and delicious.

Reading: how to stir fry broccoli with water

Broccoli is one of those foods that sometimes gets a bad reputation, but I really believe that it’s all about the preparation! Soggy, mushy steamed broccoli without any fat or flavor? No thanks! But roasted? Crisp in a salad? Crunchy in a stir fry? YES PLEASE!

All broccoli needs is a bit of fat, a bit of seasonings (garlic and salt in this one!), and the right cooking technique. Those small tweaks will turn those who are broccoli-afraid into broccoli-obsessed!

How To Make Sauteed Broccoli With Garlic

First things first. I’m going to show you how to saute broccoli. It’s fast, it’s easy, and it’s healthy!

A sauteed garlic broccoli recipe makes the perfect side, no matter if you’re keto, paleo, low carb, or nothing at all! Oh, and kids love this one too, because it doesn’t have that bland steamed broccoli factor.

Here is the best method for how to make sauteed broccoli with garlic:

  • Cut the broccoli into florets. It’s up to you how big you make them, but I recommend the size pictured below.

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TIP: Slice the florets in half. This will give you more browned edges, and ensure even, faster cooking.

  • Saute the garlic. Heat the olive oil in a large saute pan or skillet over medium heat. Add the garlic and saute just until fragrant, being careful not to burn the garlic. If it starts browning, just take the pan off the heat and add the broccoli.

sauteed broccoli recipe in pan

  • Stir fry broccoli. Add broccoli florets to pan and cook for 3-4 minutes, until broccoli starts to turn bright green and brown a bit.
  • Add water to pan, cover, and cook for an additional 3-5 minutes, until crisp-tender.

TIP: Broccoli will shrink by about 25% when cooking, so 4 cups of raw broccoli will yield about 3 cups cooked broccoli.

pan fried broccoli in a bowl

How Long To Saute Broccoli?

The cook time for sauteed broccoli florets will vary a bit depending on the size, but I like to cook mine for about 6-9 minutes total. This includes the browning step and steaming step – but don’t worry, it’s all in one pan!

My cooking method is a bit different as I start the broccoli in a pan with oil to let it brown a bit, then finish it with some water to steam it until it reaches the perfect texture. It’s lightly browned and crispy, but still tender and crisp. The best of both broccoli worlds. 🙂

broccoli stir fry with wooden spoon

Is Sauteed Broccoli Healthy?

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Yes, this keto sauteed broccoli recipe is healthy. When you’re trying to incorporate more vegetables into your diet, this is a great one to try, as it’s delicious as it is nutritious!

It’s obviously keto, low carb, paleo, whole30, and just plain GOOD for you.

Can You Make Pan Fried Broccoli Ahead?

This broccoli sauteed with garlic and olive oil is best served fresh, but it also reheats really nicely. If you’re planning on making it ahead of time, cook it for 1-2 minutes less so that when you re-heat it, it doesn’t get mushy!

broccoli stir fry in a bowl

Can You Freeze Broccoli Stir Fry?

This broccoli stir fry recipe is best fresh, but you can freeze it if necessary. After you cool the broccoli florets, spread them out onto a lined cookie sheet and freeze until solid. Then transfer to a freezer bag.

Reheat just until hot. It will lose a little crunch, but still shouldn’t be mushy!

More Healthy Broccoli Recipes

I loooooooove broccoli! Served as a side like simple sauteed broccoli, or turned into a main meal, salad, or even rice! If you like this pan fried broccoli recipe, you might also like these easy broccoli recipes:

  • Easy Broccoli Cheese Soup – Just 5 ingredients! This recipe is one of the most popular on my entire site!
  • Paleo Keto Beef and Broccoli Stir Fry – This broccoli stir fry recipe is full of flavor. Serve over cauliflower rice for double the veggies!
  • Low Carb Broccoli Cauliflower Salad – This classic salad gets better as it sits, so it’s perfect to make ahead for picnics or parties.
  • Roasted Parmesan Broccoli and Cauliflower – If you’re a fan of simple sides, this one goes with virtually everything.
  • Silicone Utensil Set – Functional and they look great on the counter, I love this set!
  • Ceramic Nonstick Chef Pan – One of my favorite pans for just about everything, pan fried broccoli included!
  • Glass Containers – To store any broccoli stir fry leftovers, or use for meal prep containers.

sauteed broccoli recipe - pinterest image

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