Broccoli and Cauliflower Sauté

2.5
(2)
2 Reviews

Mix up these nutrient-packed cruciferous vegetables for a flavorful and healthy side dish.

By
Learn more about our food philosophy and nutrition parameters.

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EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on September 19, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
Learn more about our food philosophy and nutrition parameters.

" tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Broccoli and Cauliflower Saute
Photo: Ana Cadena
Prep Time:
4 mins
Additional Time:
16 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Low-Carb Diabetes-Appropriate Nut-Free Dairy-Free Low-Sodium Low-Fat Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 2 teaspoons olive oil

  • 1 cup broccoli florets

  • 1 cup cauliflower florets

  • 1 clove garlic, thinly sliced

  • ¼ cup dry white wine or reduced-sodium chicken broth

  • 3 tablespoons water

  • ⅛ teaspoon salt

  • ⅛ teaspoon ground black pepper

Directions

  1. In a large skillet, heat oil over medium-high heat. Add broccoli, cauliflower, and garlic; cook for 2 minutes, stirring occasionally. Carefully add wine, the water, salt, and pepper; reduce heat to low. Cover and cook for 2 minutes.

  2. Uncover; raise heat to medium. Cook for 2 minutes or until vegetables are tender.

Originally appeared: Diabetic Living Magazine; updated April 2023

Nutrition Facts (per serving)

47 Calories
2g Fat
4g Carbs
1g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup
Calories 47
% Daily Value *
Total Carbohydrate 4g 1%
Dietary Fiber 1g 5%
Total Sugars 1g
Protein 1g 2%
Total Fat 2g 3%
Saturated Fat 0g 2%
Vitamin A 145IU 3%
Vitamin C 32mg 36%
Folate 29mcg 7%
Sodium 88mg 4%
Calcium 18mg 1%
Iron 0mg 2%
Magnesium 9mg 2%
Potassium 152mg 3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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