Broccoli does NOT requiring boiling before sautéing or stir-frying IF you implement the steaming method. Trapping hot air in the pan is what helps soften the broccoli so it doesn’t just appear cooked on the outside. That’s not to say broccoli won’t cook if not covered, but it may run the risk of burning before becoming sufficiently tender.
It’s also important to note that boiling can cause some nutrients to leach out, like vitamin C. (Vitamin C is water-soluble and quite sensitive to heat.) Therefore, sautéing can help vegetables retain some of their more delicate nutrients.
Sautéed Citrusy Broccoli
- 2 head medium broccoli
- 2 1/2 Tbsp. extra-virgin olive oil
- 1 tsp. kosher salt
- 1 tsp. freshly ground black pepper
- 1/2 tsp dried thyme
- 1 tsp orange zest
- 3 tsp. fresh orange juice
- 2 tbsp almonds slivered or chopped
- Cut head of broccoli into bite-sized florets slice stalk into 1/2-inch pieces.
- Heat oil in a large skillet with a fitted lid over medium-high. Once oil is shimmering, add broccoli, and season with salt and pepper.
- Toss to combine and cook, uncovered, 1 minute.
- Cover and continue cooking, lifting lid to stir every 1 to 2 minutes to prevent burning, until crisp-tender and lightly charred, about 8 minutes total.
- Stir in thyme, zest, and orange juice, and remove from heat. Top with almonds.