Sautéed Broccoli Rabe with Garlic and Lemon
Prep: 15 minutes; Cook: 20 minutes
Look in the produce department of large supermarkets for fresh, full bunches of broccoli rabe (pronounced "broccoli rob"). This green, leafy vegetable has flowers that look similar to broccoli florets, and it contains phytochemicals that may protect against cancer. Blanching the vegetable in boiling water before sautéing reduces its characteristic bitter flavor.
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- Calories: 69
- Fat: 2.2g
- Saturated fat: 0.4g
- Protein: 5.5g
- Carbohydrate: 8.3g
- Fiber: 0.2g
- Cholesterol: 1mg
- Iron: 1.3mg
- Sodium: 295mg
- Calcium: 82mg
- 1 1/2 pounds broccoli rabe (rapini)
- 3 quarts water
- 2 tablespoons soft whole wheat breadcrumbs, toasted
- 1 tablespoon grated fresh Parmesan cheese
- 2 teaspoons olive oil
- 4 garlic cloves, minced
- 1/2 teaspoon salt
- 1/2 teaspoon grated fresh lemon rind
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon crushed red pepper
- 1. Thinly slice leafy greens of broccoli rabe. Peel tough lower stalk, and coarsely chop.
- 2. Bring 3 quarts water to a boil in a large Dutch oven. Add broccoli rabe, and cook 1 minute. Drain well; set aside. Combine breadcrumbs and cheese in a small bowl; stir well, and set aside.
- 3. Heat oil in a large nonstick skillet over medium-high heat. Add garlic, and sauté 30 seconds. Add broccoli rabe, and sauté 4 minutes or until tender. Add salt and next 4 ingredients; toss well. Place in a serving bowl; sprinkle with breadcrumb mixture. Serve immediately.
- Toasted Breadcrumbs: To make toasted soft breadcrumbs, place a slice of whole wheat bread in a food processor, and process until fine crumbs form. Spread the breadcrumbs on a baking sheet, and bake at 400° for 2 minutes or until toasted.
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