Braised Rapini (Broccoli Rabe)

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
46%
Braised Rapini (Broccoli Rabe)
10 min.
4
77kcal

Suggestions


If you're looking for a quick and delicious side dish that packs a punch of flavor and nutrition, look no further than this Braised Rapini (Broccoli Rabe) recipe! In just 10 minutes, you can whip up a vibrant and healthy dish that is not only vegetarian and vegan but also gluten-free and dairy-free. With its unique, slightly bitter taste and tender texture, rapini is a fantastic green that deserves a spot on your dinner table.

This dish is perfect for those who appreciate bold flavors, thanks to the aromatic garlic and a hint of heat from red pepper flakes. The combination of sautéed garlic and olive oil creates a fragrant base that beautifully complements the earthy notes of the rapini. Whether you're serving it alongside a hearty grain or as a standalone side, this dish is sure to impress your family and friends.

With only 77 calories per serving, you can indulge guilt-free while enjoying the health benefits of this nutrient-rich vegetable. The caloric breakdown shows that it's a great source of healthy fats, making it a satisfying addition to any meal. So, gather your ingredients and get ready to elevate your dining experience with this simple yet flavorful Braised Rapini recipe!

Ingredients

  • cloves garlic chopped
  • tablespoons olive oil 
  • bunch rapini trimmed
  • 0.3 teaspoon pepper flakes red to taste
  • servings salt to taste

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring a large sauce pan of water to boil, add the rapini and cook until the stalks are tender, about 2-4 minutes.
  2. Drain, chill in ice water, pat dry and set aside.
  3. Heat the oil in a pan over medium heat.
  4. Add the garlic and red pepper flakes and sauteed until fragrant, about a minute.
  5. Add the rapini and toss to coat in the oil, garlic, and red pepper flakes.

Nutrition Facts

Calories77kcal
Protein9.28%
Fat80.14%
Carbs10.58%

Properties

Glycemic Index
15.5
Glycemic Load
0.17
Inflammation Score
-8
Nutrition Score
10.483913017356%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.02mg
Quercetin
1.3mg

Nutrients percent of daily need

Calories:76.9kcal
3.84%
Fat:7.3g
11.23%
Saturated Fat:1.02g
6.36%
Carbohydrates:2.17g
0.72%
Net Carbohydrates:0.57g
0.21%
Sugar:0.24g
0.27%
Cholesterol:0mg
0%
Sodium:214.88mg
9.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.9g
3.81%
Vitamin K:130.93µg
124.7%
Vitamin A:1518.63IU
30.37%
Vitamin C:11.88mg
14.4%
Vitamin E:1.97mg
13.15%
Manganese:0.25mg
12.54%
Folate:46.97µg
11.74%
Iron:1.3mg
7.21%
Calcium:64.34mg
6.43%
Fiber:1.6g
6.4%
Vitamin B1:0.09mg
6.32%
Vitamin B6:0.12mg
5.89%
Vitamin B2:0.08mg
4.45%
Phosphorus:43.92mg
4.39%
Vitamin B3:0.71mg
3.57%
Potassium:119.3mg
3.41%
Magnesium:13mg
3.25%
Zinc:0.46mg
3.06%
Vitamin B5:0.19mg
1.92%
Copper:0.03mg
1.48%
Selenium:0.8µg
1.15%