Broccoli Soffriti (Braised Broccoli)

Dairy Free
Very Healthy
Health score
100%
Broccoli Soffriti (Braised Broccoli)
45 min.
8
122kcal

Suggestions

Ingredients

  • 10 fillet marinated anchovy rinsed roughly chopped
  • 0.3 cup bread crumbs toasted
  • pounds broccoli rabe fresh with leaves, if possible, or 3 pounds broccoli
  •  garlic cloves halved
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup olive oil extra-virgin

Equipment

  • frying pan

Directions

  1. Trim the broccoli rabe into long stalks, removing the bottom 2 inches and leaving the leaves attached. Bring 6 quarts of water to a boil. Meanwhile, place a 12- to 14-inch saute pan over medium-low heat and add the olive oil.
  2. Add the garlic and anchovies and cook 5 minutes, stirring often, until just golden brown and very fragrant. While the garlic and anchovies cook, plunge the broccoli rabe into the boiling water and cook for 1 minute.
  3. Drain the broccoli rabe well and add it to the pan with the garlic and anchovies. Cook over low heat for 10 to 12 minutes, until tender but still holding its shape.
  4. Remove from heat and season aggressively with pepper and timidly with salt.
  5. Serve hot or at room temperature sprinkled with the bread crumbs.

Nutrition Facts

Calories122kcal
Protein21.11%
Fat53.97%
Carbs24.92%

Properties

Glycemic Index
11.75
Glycemic Load
0.37
Inflammation Score
-10
Nutrition Score
22.876956252948%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:121.69kcal
6.08%
Fat:8.02g
12.34%
Saturated Fat:1.18g
7.38%
Carbohydrates:8.33g
2.78%
Net Carbohydrates:3.5g
1.27%
Sugar:0.89g
0.98%
Cholesterol:3mg
1%
Sodium:86.7mg
3.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.06g
14.12%
Vitamin K:385.52µg
367.17%
Vitamin A:4463.26IU
89.27%
Vitamin C:35.3mg
42.78%
Manganese:0.77mg
38.47%
Folate:145.35µg
36.34%
Vitamin E:3.76mg
25.08%
Iron:4.06mg
22.58%
Vitamin B1:0.32mg
21.14%
Calcium:203.17mg
20.32%
Fiber:4.83g
19.33%
Vitamin B6:0.34mg
16.98%
Vitamin B3:3.02mg
15.11%
Vitamin B2:0.25mg
14.67%
Phosphorus:143.19mg
14.32%
Potassium:372.58mg
10.65%
Magnesium:41.84mg
10.46%
Zinc:1.48mg
9.87%
Selenium:4.81µg
6.87%
Vitamin B5:0.62mg
6.18%
Copper:0.1mg
5.04%