Broccoli and spinach are my go-to greens for meal prep. But every once in awhile I like to switch it up. This week I decided to do something with broccoli rabe.
Broccoli rabe (also called “rapini”, “broccoli raab”, “rapa”) is a low calorie green that’s very high in many micronutrients. When raw 100 g of this vegetable only has 22 Calories (3.1g carbs, 0.5g fats, 3.2g protein) but provides 280% and 52% of your daily Vitamin K and Vitamin A requirements. You read more about the nutrition details of broccoli rabe using SELF Nutrition Data.
For this recipe, I first blanched the broccoli rabe then tossed it in some sauteed onions, garlic and ginger. Let me know what you think.
Prep time: 5 minutes . Cook Time: 15 minutes . Yield: Serves 4
1 lb Broccoli Rabe, washed
1 Cup Red Onions, sliced
3 Cloves Garlic, sliced
1/2 Tbsp Ginger, minced
1/2 Tbsp Olive Oil
Dash of red pepper flakes
Salt & black pepper to taste
1. Bring a large pot of salted water to boil. Prepare broccoli rabe by trimming ends. Optional: cut broccoli rabe into shorter pieces if desired.
2. Add broccoli rabe to boiling water and cook for 2 to 3 minutes. Immediately remove from boiling water and place in an ice bath (or run very cold water over it). Pat dry the broccoli rabe after it is completely cooled.
3. In a large skillet, heat oil over medium heat. Cook onions, garlic and ginger until onions are caramelized; stir occasionally.
4. Add broccoli rabe and cook for another 2 minutes, while tossing the ingredients so that they are well mixed; add more oil if desired. Season with salt, pepper flakes and black pepper.
Nutrition per 4-oz serving: 52 Cals; 6g Carb; 2g Fat; 4g Protein; 3g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
