Estimated Nutrition (whole recipe, rough)
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 bunches broccoli rabe
- 2 tbsp extra-virgin olive oil
- 4 medium garlic cloves, peeled and minced
- ½ tsp crushed red pepper
- Freshly-ground black pepper
- Salt to taste
Directions
Remove any tough or damaged outer leaves from the broccoli rabe. Peel the thick, lower stems, and tear the rabe into large pieces. Wash in cold water until all dirt is removed.
Blanch the broccoli rabe in several quarts of salted, boiling water, until bright green and leaves are tender, about 2–3 minutes. Remove from the hot water and immediately shock in ice water to stop the cooking process. Drain well and set aside.
Meanwhile, heat the extra-virgin olive oil in a sauté pan over medium heat. Add the garlic and crushed red pepper. Sauté the garlic until brown. Add the broccoli rabe to the pan and toss to coat with the garlic/pepper mixture and heat through. Season to taste with salt and freshly ground black pepper, if desired.