Broccoli with tomato sauce is a side dish stewed in a pan, prepared without boiling. Fresh or frozen broccoli florets are sautéed in a pan with tomato, creating a simple and tasty dish that enhances the delicate flavor of broccoli and the richness of the sauce, a perfect accompaniment to many dishes or to enjoy on its own.
BROCCOLI SEASON – from September to May.
RECIPES with Broccoli
- Difficulty: Easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 20 Minutes
- Portions: 4People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Fall, Winter, and Spring
- Energy 66.86 (Kcal)
- Carbohydrates 6.67 (g) of which sugars 2.63 (g)
- Proteins 2.33 (g)
- Fat 4.31 (g) of which saturated 0.83 (g)of which unsaturated 1.19 (g)
- Fibers 2.78 (g)
- Sodium 194.61 (mg)
Indicative values for a portion of 133 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Broccoli with Tomato Sauce
- 8 oz broccoli (fresh or frozen florets – net weight)
- 1 tbsp extra virgin olive oil (or peanut oil)
- to taste salt (and chili pepper)
- 1 clove garlic (optional)
- 9 oz canned tomatoes (puree, fresh cherry tomatoes)
- 1/2 cup water (or as needed)
Tools
- Pan non-stick
Broccoli with Tomato Sauce
Cutting broccoli before cooking helps to release sulforaphane, a health-beneficial compound (it’s an anti-cancer compound). This happens thanks to the enzyme myrosinase, which activates when the broccoli is chopped. After cutting them, wait at least 30 minutes before cooking: this way, sulforaphane synthesis will increase. If you cook them right away or at too high temperatures, the enzyme is destroyed and the benefit is reduced.
No, in this recipe, the broccoli is sautéed directly in a pan with tomato sauce and water, without the need to boil them.
Put the broccoli in the pan with a drizzle of oil, add salt and chili pepper, and optionally add garlic in pieces or whole (crushed with skin). Sauté for a few minutes.
Add the canned tomatoes and necessary water, mix to let it flavor.
Cover the broccoli with a lid and bring to cook, stirring occasionally to check the cooking level. If necessary, add more water or uncover to dry.
At the end of cooking, if desired, add breadcrumbs and/or grated cheese (or nutritional yeast for vegans). Serve the broccoli with tomato sauce hot.
Can I prepare the recipe in advance?
Yes, you can prepare it in advance and store it in the fridge for two days. Simply reheat it before serving.
STORING broccoli with tomato sauce
To store broccoli in sauce, let them cool completely, then transfer to an airtight container. Store in the fridge and consume within 3 days. For longer storage, freeze in freezer bags and thaw in the fridge before reheating.
FAQ
Can I add other ingredients to the tomato sauce?
You can enrich the sauce with garlic, onion, basil, or chili pepper to customize the flavor.
How can I make the dish more flavorful?
Adding a sprinkle of Parmesan or a drizzle of extra virgin olive oil at the end of cooking can enhance the dish’s taste.
What can I eat with broccoli with tomato sauce?
The broccoli in tomato sauce can be used to season pasta or rice. They pair well with legumes or a slice of rustic bread. Alternatively, they are great as a side dish for meat or fish.
