Sautéed Broccoli and Zucchini with Fried Egg

Sautéed Broccoli & Zucchini with Fried Egg

You guys…June is totally kicking my butt!

Is it REALLY the 18th already?!?!

I can’t even.

*yawn*

I’ve been so busy with so many things – at work and in my personal life – and there haven’t been enough hours in the day for me to write up and photograph a proper recipe in quite some time. I’m hoping to pop out at least one good one next Saturday, but…the way my month has been going…haha…busy busy busy! 

WELL, in the interim, I want to post this. Starting today, I started a new series on my Instagram feed – click here for your viewing pleasure, but of course! – which I am called “Screenshot Recipe Sunday”. After talking with both my followers and my fellow food bloggers / food Instagrammers, I’ve heard pretty loud and clear that a lot of y’all, while you love visiting food blogs, also love recipes that are simple to just take a screenshot of on their phones. I’m attempting to embrace that – goodness knows I love the same thing – and this was my first entry, a simple mix of sautéed veggies with a fried egg.

It’s insanely easy and customizable, and…well…pretty damn easy. While I will be posting the recipes on Instagram, I will also be posting them here each week.

I hope you enjoy this!

Sautéed Broccoli and Zucchini with Fried Egg

Sautéed Broccoli & Zucchini with Fried Egg
(Serves 1)

Ingredients:

– 2 tablespoons neutral-flavored oil (I use Nutiva Refined Coconut Oil)
– 1 medium zucchini, diced
– 1 cup broccoli florets, roughly chopped
– 1 teaspoon garlic powder
– 1/2 teaspoon salt
– 1 tablespoon butter or ghee or neutral-flavored oil
– 1 egg

Directions:

1.) Heat sauté pan over medium-high heat. Add oil; once oil is shimmering, add vegetables. Season with garlic powder and salt. Cook for 5 – 7 minutes or until vegetables are cooked through. Scrape up any brown bits, but don’t allow vegetables to get burned. Remove from heat, place vegetables on a plate, and set aside.

2.) In a small saute or frying pan, heat butter (or alternative) over medium heat. Gently crack egg into pan and cook as desired; as photographed, a sunnyside up fried egg will take roughly 5 minutes to cook, as all of the whites should be set before serving. Remove from pan and place on top of vegetables. EAT.

Advertisements
sauteed broccoli rabe

Sautéed Broccoli Rabe with Garlic & Pepper

Eat your flowers!

Okay, that’s not something I’ve heard too often in my life, nor something I’ve really participated in doing. Decorative edible flowers on dessert is a concept I’m ambivalent about, and I really am not a fan of rosewater. Floral is not my taste of choice. My brain starts firing off, “Why are you drinking this bottle of perfume, Allison?!?!”

However, the taste of broccoli rabe’s little yellow flowers do not fill my mouth with the scent of a strong bouquet of flowers, but rather a slight nutty flavor that’s quite enjoyable!

sauteed broccoli rabe

At my local farmers’ market, one vendor has been selling rabe of all sorts – broccoli, kale, and mustard – with yellow and red flowers speckling all of the bunches. They’re so beautiful! I bought the flowery broccoli rabe on a whim, researching whether the flowers were edible. I learned that flowering broccoli rabe should be eaten sooner than later, but a nice blanch followed by a sauté should get rid of any bitter flavor some people may experience with broccoli rabe.

sauteed broccoli rabe

Luckily, I bought a lot of broccoli rabe for $3, which allowed me to experiment with a little less guilt if I screwed up the first few times.

I experienced trial but little error. Lucky me!

sauteed broccoli rabe

The blanching helps bring out the vibrant green, and the leaving the flowers on simply gave it a pop of color. I’m not sure if it added any discernible taste notes, since the garlic – of course – was the predominant flavor, but hey, I see no reason to take ’em off. Leaving them on is up to you!

So go ahead. Eat your greens…and eat your flowers!

sauteed broccoli rabe

Sautéed Broccoli Rabe with Garlic & Pepper
(Serves 2 – 3 as a side dish)

Ingredients:

– 1 large bunch broccoli rabe (roughly 1 lb.)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/2 teaspoon fresh cracked black pepper
– Salt, to taste

Before We Get Started…

– If you purchase broccoli rabe with flowers, of course, it is up to you whether you want to remove them!

Directions:

1.) Trim the woodier / harder ends of your broccoli rabe and discard / save for composting.

2.) Fill a large bowl with cold water – add ice cubes, if preferred – and place in refrigerator to chill while water is brought to a boil and broccoli rabe blanches. (see #3).

3.) Bring a large pot of water to a slow boil. Add broccoli rabe and boil for 3 – 5 minutes or until are tender. Remove chilled bowl of water from fridge; use tongs to gently remove from boiling water to the chilled water. Allow to sit for 5 minutes, drain water, and lay broccoli rabe on clean cloth or paper towels. Pat dry to remove as much moisture as possible.

4.) In a large sauté pan (a 12″ pan works well here!), add olive oil and turn heat to medium. Once oil shimmers, add garlic and sauté for 30 seconds; do not allow garlic to brown! Add broccoli rabe and sauté for five minutes. Add pepper and, toss in pan, and cook for one additional minute. Salt to taste, and remove from heat. Serve immediately!

roasted broccoli sweet potato cinnamon chickpea bowl

Roasted Broccoli, Sweet Potato, & Cinnamon Chickpea Bowl

The creation of this recipe was a total accident that worked out so well! I’m giving myself so many congratulatory self-high fives for it. No shame, no shame.

In these cooler months, I roast vegetables en masse and save them in my fridge all week for mix – and – match meals. (I straight up feel like Shut The Kale Up when I’m roasting three baking pans worth of veggies; do you love her Instagram stories as much as I do?)  Over the past few years, I’ve mentally stored so many recipes from Bon Appétit, Epicurious, Food Network, The Kitchn, et al, that I have no idea of their origins at this point. I just know I love doing X, Y, and Z.

roasted broccoli sweet potato cinnamon chickpea bowl

One evening, I was rather upset; I had leftover baked chicken breast a friend gave to me, and I was excited to use the rest of that chicken for a couple day’s worth of lunches. I brought that chicken to work with me, had a little for lunch (supplemented with a sub-par salad from my office’s cafeteria), but left the rest of it at work in my haste to get out as fast as I could at 5 p.m. Shoot! I really had no desire to go to the grocery store to buy more chicken, so I looked through my vegetable bin to see what I could work with. I knew I could do better than just cooking up pasta and Rao’s marinara for roughly the 694,132nd time.

roasted broccoli sweet potato cinnamon chickpea bowl

I ran through the annals of roasted vegetable recipes within my brain. “Okay”, I thought, “I could roast my broccoli, add some red vinegar-soaked shallots to them after they’ve finished…hmmmm, I’ve got two cups worth of diced sweet potatoes that I never did anything with last week…wait, didn’t I see someone toss their chickpeas with cinnamon and cumin on Instagram recently?”

roasted broccoli sweet potato cinnamon chickpea bowl

What I love about this recipe is the complexity of flavors throughout. I often prep lunches that contain an overall similar flavor; if I make chicken with rice and roasted vegetables, I will usually douse it all in olive oil and garlic powder. I find it delicious, as I am an ardent garlic lover, but after eating that same meal for two or three consecutive days, my taste buds become dulled. This meal is different. The broccoli with its vinaigrette showcases a bright acidity, the sweet potatoes add a complementary sweetness, and the cinnamon-roasted chickpeas add a warm earthiness. Each bite is a little different. You will not get bored with this meal if you make it in a large batch to eat for a multiple lunches.

roasted broccoli sweet potato cinnamon chickpea bowl

If you eat it once or many times during the week, it’s an incredibly comforting and nourishing meal that you’ll want to make again and again.

Roasted Broccoli, Sweet Potato, & Cinnamon Chickpea Bowl
(Serves One)

Ingredients:

– 1/2 large sweet potato or yam, scrubbed and diced
– 7 ounces of chickpeas, drained and rinsed
– 1 cup broccoli florets
– 2 tablespoons coconut oil, melted
– 1 tablespoon olive oil
– 1 teaspoon ground cinnamon
– A generous dash of cumin
– 1/2 shallot, sliced
– 1/4 cup red wine vinegar
– Salt, to taste
– 1 cup grain of choice, cooked (e.g.: rice, quinoa, et al)

Before We Get Started…

– Double, triple, et al all ingredient amounts if you are meal-prepping for the week. i.e.: 14 ounces of chicken peas, 2 cups broccoli florets, and a whole sweet potato should be prepped if making two servings of this recipe. Conversely, since it’s just easier to roast everything at once than to save half a sweet potato and half a can of chickpeas, feel free to roast larger amounts and save the leftovers for additional meals.

– Two baking sheets are recommended for this recipe.

Directions:

1.) Preheat oven to 400 °F.

2.) In a small bowl, combine shallots and red wine vinegar to create a simple vinaigrette. Set aside and let sit until vegetables are finished roasting.

3.) Add diced sweet potato to a large bowl. Toss with one tablespoon of melted coconut oil. Set aside.

4.) Add chickpeas, cinnamon, cumin, and one tablespoon of melted coconut oil to another large bowl. Toss until chickpeas are thoroughly coated. Set aside.

5.) Toss broccoli florets with olive oil in a large bowl. Sprinkle with salt to taste.

6.) Add all ingredients to baking sheets; I will usually add sweet potatoes to one baking sheet and allow the broccoli and chickpeas to share their own baking sheet. Place in oven and roast for 20 – 30 minutes; as all ovens roast differently, check your vegetables after 20 minutes. The sweet potatoes should be slightly crisp, the chickpeas should be crunchy (or close to crunchy), and the broccoli should be browned by not burned.

7.) Add grain of choice, chickpeas, and sweet potatoes to a large serving bowl. Toss broccoli with vinaigrette and add to bowl.

8.) DEVOUR! Feel the power!