Pan-Seared Vegetables in Olive Oil

Pan-seared vegetables give you more options when getting your vegetables in. They can feel easier to make than roasted vegetables if you weren’t already planning to turn on your oven for making your meal, and they give a crisper product than other stovetop options like steamed or boiled vegetables. 

‍

Eating more vegetables has all kinds of benefits for weight and health, so see if you want to add these to your arsenal! To add to their nutrient content without adding a load of artery clogging fats, they have olive oil rather than butter. 

‍

Here are some ways to enjoy them.

• As a side dish next to burgers, wraps, chicken, or fish.
• Tossed with whole-grain pasta and chicken or shrimp.
• In salads or bowls. 
• In eggs.

‍

You can pan-sear almost any type of vegetable and count on it to come out well. These are examples. 

• Carrots
• Broccoli
• Eggplant
• Red yellow green peppers
• Snap peas
• Zucchini
• Brussels sprouts
• Green beans
• Onions
• Mushrooms
• Asparagus

Make sure you cut the vegetables into consistently-sized pieces so they cook evenly. Also, keep an eye on them while cooking, as different vegetables may have different cooking times. 

‍

Grapeseed oil is a good choice because it has a higher flashpoint, but you can use olive oil. Just watch the temperature carefully to avoid smoke. 

Recipe for Pan-Seared Vegetables in Olive Oil

Makes 4 servings

Ingredients: 

• 1 lb of vegetables cut into 1-2-inch pieces
• 1 tablespoon of grapeseed or olive oil, or enough to thinly coat the bottom of the pan
• (Optional) red pepper flakes for spicy heat
• Salt and pepper to taste
• ½ a lemon

Instructions: 

1. If the vegetable pieces have remaining moisture from washing, pat them dry with a paper towel.
2. Coat a frying pan or skillet with a thin layer of oil. Heat the oil. 
3. When the oil is hot, add the vegetables. Sprinkle the red pepper flakes, salt, and pepper over the vegetables. Place the lemon in the pan, cut-side down.
4. Cover the pan and allow them to cook. Remove the lid, toss the vegetables, and cook for another 2 minutes. 
5. Plate, add lemon juice if desired, and serve. 

Nutrition information per serving (using broccoli): 70 calories; 4 grams of fat; 0.5 gram of saturated fat; 100 mg of sodium; 8 grams of carbohydrates; 3 grams of sugar; 3 grams of fiber; 3 grams of protein

‍