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Sautéed Broccoli with Yellow and Red Bell Peppers

Sautéed Broccoli with Yellow and Red Bell Peppers


Sautéed Broccoli with Yellow and Red Bell Peppers

Sweet bell peppers, crunchy broccoli, garlic, and a touch of cayenne are sautéed together to make this colorful side dish. And although there's nothing complicated about this recipe, sautéing the bell peppers properly until they're golden brown is essential.

To achieve the proper results, you need two things: a nonstick skillet with a heavy bottom so that the heat gets distributed evenly, and a light hand when it comes to handling the peppers. Tossing or stirring them too frequently will make them break apart and will not allow them to caramelize properly.

See all broccoli recipes.

Notes

Note: The broccoli can be blanched up to 1 day ahead. Refrigerate in a sealed container or plastic bag until ready to use.

Ingredients

  • 1 Tablespoon plus 1/2 teaspoon sea salt
  • 1 1/2 Pound broccoli, florets cut into 1 1/2-inch pieces (6 cups)
  • 1/4 Cup extra-virgin olive oil
  • 1/8 Teaspoon cayenne
  • 2 medium-sized red bell peppers, halved, seeded, and cut lengthwise into 1/4-inch strips
  • 1 medium-sized yellow bell pepper, halved, seeded, and cut lengthwise into 1/4-inch strips
  • 1 Tablespoon white balsamic or regular balsamic vinegar
  • 6 cloves garlic, sliced very finely

Servings4

Calories Per Serving219

Folate equivalent (total)147µg37%

Riboflavin (B2)0.3mg15.7%


Sautéed Garlic-Herb Bell Peppers

Colorful bell peppers are a wonderful ingredient for stews, salads, soups, rice, or pasta sauce, and are delicious on their own. Our recipe for sauteed bell peppers is an easy side dish for chicken, fish, pork, or beef, but also a great addition to an antipasto or a flavorful add-on to sandwiches, wraps, or even pizza. In this recipe, garlic and herbs add flavor to crispy strips of sautéed bell peppers. It's a quick preparation that accentuates their natural sweetness. A few herbs, seasonings, and good quality olive oil make a fantastic dish in less than 20 minutes.

Bell peppers are a great low-calorie vegetable, filled with vitamins C and A, and fiber. Just a 3-ounce serving of peppers has 66 mg of vitamin C— close to the daily recommendation of 75 mg for women and 90 mg for men. Healthy bell peppers come in a wide variety of colors, and while there's not much difference in taste, a yellow or red bell pepper can add a splash of color to any recipe. Bell peppers are also labeled as "sweet peppers," and they do in fact have a natural sweetness that heightens once cooked. But if you like spicy foods, you can always add a dash of chili to this recipe.

Serve these peppers as an appetizer alongside crusty Italian bread, and make bigger batches to freeze if you have a surplus of this delicious summer crop.


How to Saute Broccoli for Best Flavor

As mentioned above, the best cooked broccoli is tender, yet not mushy. For best flavor, you want to quick cook it where it just starts to soften, but overcooking is (regrettably) so easy to do.

First, you want to get your broccoli and all other ingredients ready to cook about 10 minutes before the rest of your dinner is ready to serve. Have your broccoli and red peppers already chopped and the other ingredients ready to add.

Then wait . until about 10 minutes before the rest of your dinner will be ready.

Once ready to cook, you will preheat your pan to medium heat. About 2 minutes into heating the pan, add your oil along with the garlic, red bell pepper strips, broccoli florets, salt, and black pepper and stir together.

Cover and cook for only 3 minutes. Uncover and stir. Cook 2 minutes more (or until desired tenderness) and serve right away while hot.

That's it! So simple, and just as good as your favorite Chinese takeout! I LOVE broccoli when it's cooked this way. So flavorful and tender. If you overcook it, it will lose most of its flavor and be mushy. Who wants a mushy vegetable. Not me!

I hope you enjoy this sauteed broccoli recipe and that you will comment below how yours turns out. And don't forget to sign up with your email so you don't miss a recipe.


Sautéed Broccoli With Carrots, Bell Pepper, and Italian Sausage

Broccoli is one vegetable that I personally dislike. I’m not a huge fan of its taste, and honestly it makes me uncomfortable when someone offers raw broccoli for munching or in a salad. In Philippines where I grow up, I haven’t seen broccoli or tasted dishes with broccoli in it, so it was kind of intimidating to consume this veggie when I came to the US.

When my second child started eating broccoli from a Chinese takeout, I was encouraged to try cooking more broccoli dishes, experimenting with different flavors to make this bland veggie appetizing to eat.

This quick and easy recipe is an example of that.

Prep Time: 10 minutes
Cooking Time: 15 minutes

Yields: 4 servings

Ingredients:
5 cups fresh broccoli florets
2 cups sliced carrots, sliced diagonally
1 cup red bell peppers, sliced diagonally
2 links Italian sausage, sliced diagonally
¼ cup water
½ tsp salt
1/8 tsp black pepper
½ medium onion, sliced
2cloves garlic, chopped
2 tbsp olive oil

Tools You’ll Need:
Skillet with lid
Cooking spoon
Knife
Chopping board

Procedure:
1. Heat oil on skillet on medium high and sauté Italian sausage until it browned a little, about 3-4 minutes.

2. Add onions and garlic and sauté until onions become translucent and garlic has browned a little, about 2 minutes.


3. Add carrots and cook for another 3 minutes.


4. Add broccoli, bell peppers, salt and pepper and mix the rest.

5. Add water and cover the skillet. Cook for 5 minutes. The result will be slightly crunchy veggies. If you want it much softer, cook for additional 3 minutes.


Seasoning variations!

Want to change up the seasonings for these sauteed peppers and onions? There are lots of other ideas for seasoning blends or spices to add. Here are some ideas:

  • Fajita or taco seasoning. Planning to add them to a taco or fajitas? Add 1 tablespoon taco seasoning or fajita seasoning.
  • Cajun or blackened seasoning: Peppers and onions are perfect with Cajun food. Add big flavor with Cajun seasoning to taste (spicy) or blackened seasoning (mild).
  • All purpose seasoning. This all purpose seasoning says it’s for fish, but we use it on just about anything. It would add great flavor here!

How to sauté vegetables: the basics

Sautéing is hands down the fastest way to cook vegetables. The word comes from the French work “to jump,” meaning that you’ll need to keep stirring or flipping the pan for the entire cook time. To sauté you’ll need a good skillet and a fat to use for cooking, typically either olive oil or butter. Sauteing browns the outside of the food, which helps complex flavors to develop (called the Maillard reaction, the scientific term for browning food). Here are the basic steps for sauteeing vegetables, and the approximate timing for each type of vegetable:

    into bite-sized pieces.
  1. Add olive oil to a large skillet and heat it over medium high heat.
  2. Add the veggies and cook until tender, stirring frequently. Use the following approximate timing:
    1. Frozen peas:


    Szechuan Shrimp with Broccoli and Peppers

    Boldly flavored, pungent and spicy Szechuan shrimp is one of my top 5 Asian dishes that I like eating out or making at home. It may come as a surprise, but this delicious dish can be easily prepared at home in 25 minutes or less from start to finish, and the level of spiciness can be adjusted to suit your taste.

    Recently I’ve been noticing more and more Asian restaurants adopting Szechuan (Sichuan) style of cooking. What used to be a single Szechuan dish on a menu now is a trend. A very welcome trend I must add.

    Szechuan cuisine is one of my favorite Asian cuisines. I like its characteristic bold flavors, pungency and spiciness resulting from liberal use of garlic and hot chili peppers, as well as the unique flavor of the Sichuan pepper. Sichuan pepper is what defines Szechuan food. I recently attempted Szechuan chicken – it was an instant hit! So much that I made it half a dozen times shortly afterwards. This time around I am recreating Szechuan shrimp which I tried at a local Asian restaurant and immediately fell in love with.

    The Szechuan shrimp dish that I tried at the restaurant was served with bowl of jasmine rice – a great combination if you ask me. And you can do that too. In this recipe, however, I am going for a lighter, heather version of the dish which substitutes rice for fresh vegetables. I like how the sweetness and tang of the bell peppers enhance the shrimp sauce flavor, while the crunchy, delicate texture of the broccoli complements the texture of the shrimp.

    In this recipe I stay as authentic as possible, without over-complicating things. Sichuan peppercorns are a must for this dish. There is no way to substitute them and get a true Szechuan dish. Thankfully, they are sold at just about any Asian supermarket, or on Amazon. The rest of the ingredients can be found in most kitchens.


    Bell Peppers and Broccoli Month – March 2021

    B E L L P E P P E R S

    Red Bell Peppers are m ild, and sweet tasting vegetable that belongs to the nightshade family of plants, along with chili pepper, cayenne pepper, eggplant, tomatoes and white potatoes. Botanically they are actually considered a fruit. The most common varieties are red, yellow, and purple, but they are also found in green, dark purple, white, and lavender colors.

    Red Bell Peppers Benefits : Vitamin A, C, B6, Antioxidants.

    How To Prepare : Chopped, Raw, Sautéed, Steamed, Baked.

    Quick Meals : Red Bell Peppers are a dazzling addition to a tossed salad. Add to any pasta dish, or sautée with onions as a side dish.

    Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. She owns this website, and authors each blog post. To read her complete bio, visit the About Page.


    Vegetable Lasagna with Broccoli

    If you're looking for super tasty meatless dinner ideas, this Vegetable Lasagna with Broccoli is perfect for you. Because it's loaded with fresh shredded carrot, bell pepper strips, broccoli florets, and three kinds of melty cheese -- which means it's also loaded with fabulous flavor.

    It's one of my absolute favorite dinner recipes of all time, meat or no meat. And I love that it's a vegetable lasagna recipe without marinara sauce, and therefore lets the flavor of the veggies and cheese shine in the forefront.

    If you happen to prefer a vegetable lasagna with marinara, you may want to check out our spinach lasagna roll-ups recipe -- it's another one of my all-time favorites, for sure.

    I've seriously had this lasagna's original base recipe forever. I'm not 100% positive, but I think I pulled it from a magazine back in my college days, and that was quite some time ago, indeed. I've tweaked and tinkered with that original recipe a lot over the years, ultimately landing on the tasty creation I'm sharing here today.

    Serve this meatless main dish with some crusty bread and a nice salad, and you have yourself a wonderful vegetarian meal. Or, I've also been known to pair this as a tasty side with an easy pork chops recipe , pork roast on the stove top , or with roasted chicken for my meat-loving family .

    On another note, this Vegetable Lasagna recipe is also one of my go-to dishes when taking a meal to someone, especially when I'm not sure of their food preferences.

    You just can't go wrong with its deliciousness!

    Then spoon a tiny bit of this vegetable mixture into the bottom of a 9x13-inch baking dish -- maybe about a cup or so.

    This will keep the bottom layer of lasagna noodles from sticking to the pan.


    Sautéed peppers and onions would keep in the refrigerator for up to 5 days in an airtight container.

    • You would get the best out of this simple recipe if you use fresh ingredients
    • Adjust the heat level of this recipe to suit your taste
    • Use any preferred herbs or spices of choice.
    • Use less of green bell peppers as it can be bitter, use more of red, yellow or orange peppers as they are sweeter.

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