02/15/2023 by Troy Huggett, M.S. 0 Comments
Broccoli Rabe -Yummy!!
Add VARIETY to your eating program, while remaining on the path of ultimate health - here's another great recipe toward that end! ENJOY!
Here’s a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that's topped with small florets. It’s packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health.
Here’s what you need:
- 3 Tablespoons pine nuts, toasted
- 2 bunches broccoli rabe, stems trimmed
- 1 teaspoon olive oil
- 3 garlic cloves, minced
- 1/4 cup kalamata olives, halved
- dash of freshly ground sea salt
- Juice from 1 small lemon
- Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket.
- Bring the water to a boil, add the broccoli, cover and steam for 3 minutes.
- Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
- In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.
Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and 2.5g protein
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