Braised Broccoli Rabe

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Braised Broccoli Rabe
30 min.
30
23kcal

Suggestions


Craving a flavorful and vibrant side dish that's both healthy and delicious? Look no further than this incredibly simple yet satisfying Braised Broccoli Rabe! This recipe transforms the slightly bitter bite of broccoli rabe into a delightful culinary experience, perfect for rounding out any meal.

Ready in just 30 minutes, and boasting a remarkably low calorie count, this dish is a game-changer for busy weeknights and health-conscious eaters alike. It caters beautifully to vegetarian, vegan, gluten-free, and dairy-free diets, making it a superb choice for gatherings where dietary needs vary.

What makes this broccoli rabe sing? The magic lies in the braising process, where it simmers alongside fragrant garlic, sweet onions, and a touch of balsamic vinegar. The gentle heat softens the stems to fork-tender perfection, while the chile flakes add a delightful kick of warmth. This braised wonder is truly a culinary jewel for anyone looking to add tasty greens to their menu!

With this recipe, you'll effortlessly transform humble broccoli rabe into a flavorful side that complements any main course, or stand on its own as a vibrant and healthy snack. Get ready to savor every bite of this delightful dish! You'll enjoy this healthy and tasty delicacy.

Ingredients

  • tablespoons balsamic vinegar 
  • lb broccoli rabe trimmed cut into 3-in. pieces
  • medium garlic cloves peeled
  • teaspoon kosher salt divided
  • 0.3 cup olive oil extra-virgin
  • teaspoon chile flakes red divided
  • medium onion yellow thinly sliced

Equipment

  • frying pan

Directions

  1. Heat oil in a large frying pan over medium-high heat. Cook garlic until lightly browned, 3 minutes.
  2. Add onion and 1/2 tsp. each salt and chile flakes and cook until onions are translucent, about 5 minutes more.
  3. Add vinegar and broccoli rabe, stirring to coat.
  4. Reduce heat to medium-low and add 1/2 cup water. Cook, covered, until thick stems are fork tender, 15 to 20 minutes. Stir in remaining 1/2 tsp. each salt and chile flakes.

Nutrition Facts

Calories23kcal
Protein9.37%
Fat70.11%
Carbs20.52%

Properties

Glycemic Index
4.63
Glycemic Load
0.27
Inflammation Score
-3
Nutrition Score
3.2356521953707%

Flavonoids

Isorhamnetin
0.18mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1.09mg

Nutrients percent of daily need

Calories:23.05kcal
1.15%
Fat:1.89g
2.91%
Saturated Fat:0.26g
1.65%
Carbohydrates:1.24g
0.41%
Net Carbohydrates:0.74g
0.27%
Sugar:0.46g
0.51%
Cholesterol:0mg
0%
Sodium:84.23mg
3.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.57g
1.14%
Vitamin K:35.05µg
33.38%
Vitamin A:416.32IU
8.33%
Vitamin C:3.48mg
4.22%
Manganese:0.08mg
3.81%
Vitamin E:0.53mg
3.54%
Folate:13.28µg
3.32%
Iron:0.37mg
2.08%
Fiber:0.5g
2.02%
Vitamin B6:0.04mg
1.89%
Calcium:18.8mg
1.88%
Vitamin B1:0.03mg
1.82%
Phosphorus:13.37mg
1.34%
Vitamin B2:0.02mg
1.27%
Potassium:40.12mg
1.15%
Magnesium:4.11mg
1.03%
Source:My Recipes