Description
Broccoli, broccoli rabe, and broccolini are all cruciferous vegetables. But don't get them confused; they're all distinct foods. Broccoli rabe, also called rapini, is known for being leafier and significantly more bitter. I found some broccoli rabe on sale the other day and decided I wanted to try it, as I've only ever had it once from a restaurant. Blanching the broccoli rabe is important for reducing the bitterness, as well as preserving it's green color and nutrients, such as Vitamin K, Vitamin C, and Folate.
Time
Prep Time:
10 minutes
Cook Time:
20 minutes
Total Time:
30 minutes
Cost
Total Cost:
Cost per Serving:
$0.42
Ingredients
Serving(s)
- 1 lb Broccoli rabe
- 1 small head Garlic, fresh
- 1 tbsp Extra virgin olive oil
- 1/2 tsp Red pepper flakes
- 2 tbsp Lemon juice
Instructions
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- When boiling, add in the broccoli rabe, and boil for 2 minutes. Remove to a strainer, and rinse with cold water to stop the cooking
- Add in the broccoli rabe, and saute for about 10 minutes with occasional stirring, until tender. Remove from heat, season with salt and black pepper to taste, and finish with lemon juice
Nutrition Facts
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Total Fat: 4.4g (6%
6 % of Daily Value (78 g)
)
Saturated Fat: 0.6g (3%
3 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.7g
Monounsaturated Fat: 2.8g
Cholesterol: 0mg (0%
0 % of Daily Value (300 mg)
)
Sodium: 39mg (2%
2 % of Daily Value (2300 mg)
)
Total Carbohydrate: 6.6g (2%
2 % of Daily Value (275 g)
)
Fiber: 3.3g (12%
12 % of Daily Value (28 g)
)
Net Carbs: 3.3g
Total Sugar: 0.7g
Protein: 4.2g (8%
8 % of Daily Value (50 g)
)
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Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 139mg (11%
11 % of Daily Value (1300 mg)
)
Iron: 2.59mg (14%
14 % of Daily Value (18 mg)
)
Magnesium: 28mg (7%
7 % of Daily Value (420 mg)
)
Potassium: 265mg (6%
6 % of Daily Value (4700 mg)
)
:
:
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:
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30.8
:
1.9
------------------------------------------
:
9.8
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Sources of Inspiration
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