Healthy Meal Prep
Italian-Style Broccoli Rabe Recipe

Italian-Style Broccoli Rabe

Description

Broccoli rabe is marinated in a fragrant garlic, anchovy, and olive oil paste, sauteed in a skillet, and served with toasted pine nuts in this wonderful Italian side dish.

Ingredients

  • ½ cup olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon anchovy paste
  • ½ teaspoon salt
  • 3 bunches broccoli rabe, trimmed
  • 1 teaspoon crushed red pepper
  • 1 teaspoon olive oil
  • ½ cup pine nuts
  • 1 wedge lemon

Instructions


  1. Combine 1/2 cup olive oil, garlic, anchovy paste, and salt in the bowl of a small food processor; blend into a paste.
  2. Remove leaves from broccoli rabe and cut off and discard the bottom 1/4 of the stalks. Cut remaining stalks into pieces.
  3. Fill a large bowl with ice and cold water. Bring a large pot of lightly salted water to a boil. Add broccoli rabe and cook uncovered for 1 minute. Drain in a colander and immediately immerse in the ice water for several minutes to stop the cooking process. Drain. Wrap broccoli rabe in cheesecloth, place in a strainer, and run under water for 10 minutes. Periodically press the rabe to “wring out” any bitter fluids. Pat dry and transfer to a resealable bag. Add anchovy paste and crushed red peppers; marinate for 30 minutes.
  4. Meanwhile, toast pine nuts in a skillet over medium heat, stirring frequently until browned and fragrant but not burned, about 2 minutes. Remove from the pan and set aside. Reduce heat to medium-low and add 1 teaspoon olive oil to the skillet. Add broccoli rabe and cook until fork tender and lightly browned, about 10 minutes.
  5. Transfer to a plate, top with pine nuts, and drizzle with lemon juice.

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Nutritional Information

Italian-Style Broccoli Rabe

Servings Per Recipe: 6
Calories: 269
% Daily Value *
protein: 14 %
carbohydrates: 3 %
exchange other carbs:
dietary fiber: 15 %
sugars:
fat: 38 %
saturated fat: 18 %
cholesterol:
vitamin a iu: 149 %
niacin equivalents: 8 %
vitamin b6: 3 %
vitamin c: 178 %
folate: 2 %
calcium: 7 %
iron: 15 %
magnesium: 10 %
potassium: 2 %
sodium: 13 %
thiamin: 10 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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