Sautéed frozen broccoli and cauliflower is perfectly seasoned with parmesan cheese, Italian seasoning, garlic and oil. This recipe transforms plain veggies into a more flavorful and enjoyable dish!
With the recent quarantine and turn of events that has happened lately in the world, many people have turned to purchasing frozen vegetables. I've been to a couple different stores and have seen numerous empty shelves. In particular, I've noticed all the frozen veggies are either gone or picked over. And while I'm not in any way promoting stock piling, I know for a fact that people clearly have some frozen veggies on hand! So, this recipe was inspired for those that have extra frozen veggies on hand and either want to make them taste good or help the kiddos eat them!
While I don't particularly love frozen vegetables straight out of the freezer bag, adding some seasoning and fat does wonders for theme! This recipe for sautéed and seasoned frozen broccoli and cauliflower adds flavor to make eating veggies more enjoyable. Also, this recipe calls for ingredients that should be pantry staples for most!
How To Make Broccoli and Cauliflower Taste Good
I think we all know of the unhealthy ways to make broccoli and cauliflower taste good (loads of butter, melted cheese). But, let's look at some healthier ways to make these taste good.
Spices are key in making vegetables taste good. The perfect combination of spices can bring a whole new flavor profile to your favorite vegetables. Here are some commonly used spices for seasoning vegetables:
- Garlic: chopped fresh garlic is best, however garlic powder can also be used. A little goes a long way!
- Onion powder: onion powder goes great with garlic, Italian, parmesan seasonings
- Italian seasoning: Italian seasoning add an Italian flare to the veggies. Pairs well with onion powder, garlic powder, salt and /or pepper
- Rosemary and Thyme: These can be used with the above listed spices, or alone.
- Lemon Pepper: Lemon pepper adds a slight lemony taste, while also balancing the flavors that pepper provides. Pair with a dash of salt.
- Ginger: throw an asian twist on your veggies and season with ginger and a splash of soy sauce
- Red Pepper: adds a bit (or a lot) of spice to your veggies. Pairs well with garlic, onion and/or Italian seasoning.
Frozen Broccoli and Cauliflower Seasoning
This recipe has the absolute best seasoning combination! Most items are pantry staples, however other spices can easily be substituted if you do not have them on hand.
In this recipe, the broccoli and cauliflower will be seasoned with olive oil, butter, Italian seasoning, onion power, garlic powder, salt, pepper and dried parmesan cheese. Feel free to leave out 1 or 2 of these ingredients if you do not have them on hand.
Is Sauteed Broccoli and Cauliflower Healthy?
This recipe is considered healthy. Broccoli and cauliflower are (obviously) the two major healthy components of this dish. What also makes it healthy is the olive oil- this is an unsaturated fat, which is the healthy type!
This recipe is nutrient dense- it has lots of vitamins and minerals, while being low fat and calories. It's a great side dish that will fill you up for a small amount of calories.
Broccoli and cauliflower are considered cruciferous vegetables. This class of vegetable is loaded with phytochemicals, vitamins and minerals. Some studies have found that they may even aide in lowering certain types of cancer (source here).
Can I Roast Frozen Broccoli and Cauliflower?
While this recipe uses the method of sautéing the vegetables, it is also possible to roast the veggies as well. Defrost the cauliflower and broccoli in the microwave and remove any excess water prior to cooking. Add seasoning using the below recipe. Cooking will be slightly different, as you will lay the veggies on a greased sheet pan and bake at 375 for 25 minutes.
Can I Eat Leftover Sautéed Broccoli and Cauliflower?
This dish holds for about 2-3 days in the refrigerator. Any time longer than that and the quality is not as great. It is easy to cut this recipe in half or into ¼ if cooking for a small crowd.
Expert Tips
- Defrost the veggies before cooking them! This is very important, because frozen vegetables typically have a lot of excess water released once they are thawed. Defrosting before cooking will help prevent a soupy mess.
- Feel free to play around with spices- start with less and add more. It's easy to add more, but you can't take away if too much is added.
- If cooking for two (or 1), cut the recipe in half. Or, save leftovers and enjoy as a second meal.
Let's Make Some Seasoned Broccoli and Cauliflower
Defrost cauliflower and broccoli in the microwave until all ice has melted. Drain excess water. This is a very important step, otherwise veggies will become soupy from the excess water. Cut cauliflower into smaller pieces if desired. Set defrosted vegetables aside.
In a medium bowl, combine olive oil, garlic powder, onion, Italian seasoning, pepper and salt. Stir, then pour over the defrosted veggies. Mix well until evenly coated. Add parmesan cheese and mix well.
Place butter in a medium sauce pan and heat over medium heat until the butter has melted. Once butter has melted, add the seasoned broccoli and cauliflower mixture.
Cook for 15 minutes over medium heat, stirring every 2 minutes. The broccoli and cauliflower should be lightly browned. Remove from heat and serve warm. Enjoy!
Sautéed Broccoli and Cauliflower
Ingredients
- 1 tbsp butter
- 12 oz frozen broccoli
- 12 oz frozen cauliflower
- 3 tbsp olive oil
- 6 tbsp parmesean cheese
- 1 tbsp italian seasoning
- 1 tsp onion powder
- 1 tsp garlic powder
- ½ tsp black pepper
- ½ tsp salt (optional)
Instructions
- Defrost cauliflower and broccoli in the microwave until all ice has melted. Drain excess water. Set aside.
- In a medium bowl, combine olive oil, garlic powder, onion powder, Italian seasoning, onion powder and garlic powder. Mix until combined.
- Add broccoli and cauliflower to the olive oil mixture. Mix until veggies are evenly coated.
- Add parmesean cheese to veggies and mix well.
- Place butter in a medium sauce pan and heat over medium heat until the butter has melted.
- Once butter has melted, add the broccoli and cauliflower.
- Cook for 15 minutes, stiring every 2 minutes.
- Remove from heat and serve warm. Enjoy!
Nutrition
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