Recipe: Broccoli rabe with toasted garlic

Dietitian's tip: With its little florets, broccoli rabe looks like broccoli. Because the stems can be bitter, some cooks discard them. Here, they're included, and their bold flavor is softened with garlic, olive oil and a bit of salt.

 

Ingredients

Directions

Trim off the tough ends of the broccoli rabe stems, then cut the stems into 1/2-inch pieces. Coarsely chop the leaves; leave the small florets whole.

In a large nonstick saute or frying pan, heat the olive oil over medium heat. Add the garlic and saute until lightly golden, 1 to 2 minutes. Using a slotted spoon, transfer the garlic to a small bowl and set aside.

Add the broccoli rabe stems to the pan and saute until the stems are slightly softened, about 3 minutes. Stir in 1/8 teaspoon of the salt. Add the leaves and florets and saute until the leaves wilt and the florets are tender-crisp, 3 to 4 minutes. Stir in the remaining 1/8 teaspoon salt, the pepper and the sauteed garlic. Drizzle with the vinegar and toss to mix. Serve immediately.

Nutritional Analysis

(per serving)

Calories	72	Monounsaturated fat	4 g
Protein	3 g	Cholesterol	0 mg
Carbohydrate	6 g	Sodium	167 mg
Total fat	5 g	Fiber	4 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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