Broccoli Rabe with Polenta Croutons

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
77%
Broccoli Rabe with Polenta Croutons
45 min.
4
97kcal

Suggestions


Are you looking for a delicious and healthy side dish that will impress your family and friends? Look no further than this delightful Broccoli Rabe with Polenta Croutons! This vibrant dish is not only packed with flavor but also boasts a remarkable health score of 77, making it a fantastic addition to any meal.

Broccoli rabe, also known as rapini, is a nutrient-rich green that offers a slightly bitter yet delicious taste, perfectly complemented by the savory garlic and a hint of heat from crushed red pepper. The addition of freshly ground black pepper and kosher salt elevates the dish, ensuring every bite is bursting with flavor.

What makes this recipe even more enticing is its versatility. It caters to various dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free. With just 97 calories per serving, you can indulge guilt-free while enjoying a wholesome meal. The crispy polenta croutons add a delightful texture, making this dish not only visually appealing but also satisfying to eat.

Ready in just 45 minutes, this Broccoli Rabe with Polenta Croutons is perfect for a weeknight dinner or a special occasion. So, gather your ingredients and get ready to create a dish that is as nutritious as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • pound broccoli rabe (rapini)
  • 0.1 teaspoon pepper red crushed
  •  garlic cloves thinly sliced
  • 0.3 teaspoon kosher salt 
  • tablespoon olive oil extra-virgin
  • servings polenta refrigerated

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring 8 cups of water to a boil in a large saucepan.
  2. Cut broccoli rabe into 2-inch pieces. Cook broccoli rabe in boiling water 2 minutes; drain.
  3. Heat a large nonstick skillet over medium heat.
  4. Add 1 tablespoon olive oil to pan; swirl to coat.
  5. Add crushed red pepper and garlic to pan; cook 30 seconds, stirring occasionally.
  6. Add broccoli rabe to pan; cook 2 minutes. Stir in salt and black pepper.
  7. Cut four 1-inch slices of refrigerated polenta; cut slices into 1-inch cubes.
  8. Heat a large cast-iron skillet over medium-high heat.
  9. Add 1 tablespoon olive oil to pan; swirl to coat.
  10. Add polenta; cook 8 minutes, turning to brown on all sides. Top broccoli rabe with croutons.

Nutrition Facts

Calories97kcal
Protein17.75%
Fat36.16%
Carbs46.09%

Properties

Glycemic Index
23.5
Glycemic Load
0.28
Inflammation Score
-9
Nutrition Score
16.457826116811%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
2.59mg

Nutrients percent of daily need

Calories:96.83kcal
4.84%
Fat:4.2g
6.46%
Saturated Fat:0.6g
3.74%
Carbohydrates:12.05g
4.02%
Net Carbohydrates:8.73g
3.17%
Sugar:0.52g
0.58%
Cholesterol:0mg
0%
Sodium:184.37mg
8.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.64g
9.28%
Vitamin K:256.46µg
244.25%
Vitamin A:3014.12IU
60.28%
Vitamin C:23.61mg
28.62%
Manganese:0.51mg
25.68%
Folate:94.73µg
23.68%
Vitamin E:2.37mg
15.79%
Iron:2.61mg
14.49%
Vitamin B1:0.2mg
13.43%
Fiber:3.32g
13.29%
Calcium:127.63mg
12.76%
Vitamin B6:0.24mg
11.91%
Phosphorus:93.91mg
9.39%
Vitamin B2:0.15mg
9.03%
Vitamin B3:1.53mg
7.64%
Magnesium:28.52mg
7.13%
Potassium:247.93mg
7.08%
Zinc:0.94mg
6.3%
Selenium:3.17µg
4.53%
Vitamin B5:0.43mg
4.29%
Copper:0.06mg
3.21%
Source:My Recipes