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Extension > Family > Live Healthy, Live Well > Healthy bodies > Eat smart > The recipe box > Broccoli saute

The recipe box

Broccoli saute

Broccoli saute

Create this tasty dish with only four ingredients. It will go from your kitchen to your dinner table in less than 30 minutes.

Number of servings: 4
Serving size: 1/4 of prepared recipe

Ingredients

3 cups broccoli

1 medium bell pepper

1 tablespoon olive or canola oil

2 tablespoons sesame seeds

Directions

Time needed: 15 minutes preparation; 5 minutes cook time

  1. Wash broccoli and cut into 1 inch pieces.
  2. Wash pepper and slice into 1/4 inch wide slices.
  3. Heat oil over medium heat. Add broccoli and saute for 2 minutes.
  4. Add sesame seeds and continue to saute for another minute.
  5. Add pepper slices and saute for 1 more minute, keeping them crisp.

Nutritional information

Calories 59
Total Fat: 6 g
Saturated Fat: 0.8 g
Cholesterol: 0 mg
Sodium: 25 mg
Total Carbohydrate: 7 g
Dietary Fiber: 3 g
Total Sugar: 2 g
Protein: 3 g

Allergens: None noted

Tips and variations

This dish is great served hot or cold.

If you have leftover cooked meat, chop it and add it to the pan at the same time as the sesame seeds. Serve with brown rice.

Add leftover broccoli saute to salads, wraps, pizza, or scrambled eggs.

This is a great dish to make with your kids. It might even get them to eat their vegetables!

Source

This recipe was developed by University of Minnesota Extension Center for Family Development staff.

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