Broccoli Rabe Fritto Misto

Vegetarian
Dairy Free
Health score
8%
Broccoli Rabe Fritto Misto
60 min.
6
601kcal

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Ingredients

  • ounces broccoli rabe ends trimmed
  • 0.5 teaspoon ground pepper 
  • 0.7 cup cornstarch 
  • large egg whites at room temperature
  • cup flour 
  • 0.5 teaspoon garlic powder 
  • servings kosher salt to taste
  •  optional: lemon sliced cut into wedges
  • tablespoons olive oil 
  • 0.3 teaspoon pepper 
  • cups vegetable oil for frying

Equipment

  • bowl
  • baking sheet
  • paper towels
  • whisk
  • pot
  • blender
  • kitchen thermometer
  • spatula

Directions

  1. Combine flour, cornstarch, and spices in a medium bowl. In another bowl, mix olive oil with 1 1/2 cups cold water. Slowly whisk into flour mixture until smooth. Cover and chill at least 1 hour.
  2. Pour 2 in. vegetable oil into a large, wide pot. Insert a deep-fry thermometer and heat over high heat to 375, then reduce heat to medium to maintain temperature.
  3. Meanwhile, whisk whites with a mixer until soft peaks form. Using a rubber spatula, fold whites into batter.
  4. Dip 1 stalk broccoli rabe at a time into batter, then carefully lower into hot oil. Cook, turning once, until golden, about 5 minutes.
  5. Transfer to a paper towel-lined baking sheet.
  6. Sprinkle with salt while warm. Dip and fry lemon slices the same way.
  7. Serve both warm or at room temperature with lemon wedges.

Nutrition Facts

Calories601kcal
Protein3.58%
Fat75.39%
Carbs21.03%

Properties

Glycemic Index
33.58
Glycemic Load
11.85
Inflammation Score
-8
Nutrition Score
13.934782505035%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.35mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
1.06mg

Nutrients percent of daily need

Calories:601.01kcal
30.05%
Fat:51.11g
78.63%
Saturated Fat:7.69g
48.09%
Carbohydrates:32.08g
10.69%
Net Carbohydrates:29.78g
10.83%
Sugar:0.79g
0.88%
Cholesterol:0mg
0%
Sodium:236.07mg
10.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.45g
10.91%
Vitamin K:169.4µg
161.33%
Vitamin E:5.28mg
35.19%
Vitamin A:1064.87IU
21.3%
Vitamin C:17.31mg
20.98%
Folate:72.45µg
18.11%
Manganese:0.32mg
16.15%
Selenium:11.29µg
16.13%
Vitamin B1:0.23mg
15.62%
Vitamin B2:0.23mg
13.51%
Iron:2.05mg
11.38%
Fiber:2.3g
9.22%
Vitamin B3:1.74mg
8.72%
Phosphorus:58.95mg
5.9%
Calcium:51.07mg
5.11%
Vitamin B6:0.1mg
4.87%
Potassium:156.1mg
4.46%
Magnesium:17.17mg
4.29%
Copper:0.07mg
3.33%
Zinc:0.47mg
3.16%
Vitamin B5:0.28mg
2.82%
Source:My Recipes