Orecchiette with Broccoli Rabe (Orecchiette con Cime di Rapa)

Very Healthy
Health score
74%
Orecchiette with Broccoli Rabe (Orecchiette con Cime di Rapa)
45 min.
6
521kcal

Suggestions


Indulge in the vibrant flavors of Italy with this delightful Orecchiette with Broccoli Rabe, or Orecchiette con Cime di Rapa. This dish is not only a feast for the eyes but also a celebration of health, boasting a remarkable health score of 74. Perfect for lunch, dinner, or any time you crave a wholesome meal, this recipe serves six and is ready in just 45 minutes.

The star of this dish is the broccoli rabe, a nutrient-rich green that adds a slightly bitter yet delicious contrast to the tender orecchiette pasta. Combined with the aromatic garlic and a hint of red pepper flakes, this dish is a symphony of flavors that will transport you straight to the heart of Italy. The generous drizzle of extra-virgin olive oil and a sprinkle of freshly grated Pecorino Romano elevate the dish, making it a true culinary masterpiece.

With 521 calories per serving, this recipe is a guilt-free indulgence that doesn't compromise on taste. The balance of protein, healthy fats, and carbohydrates ensures that you’ll feel satisfied and nourished. Whether you're cooking for family or entertaining friends, this Orecchiette with Broccoli Rabe is sure to impress and leave everyone asking for seconds. Dive into this deliciously healthy dish and savor the authentic flavors of Italian cuisine!

Ingredients

  • pound broccoli rabe 
  •  garlic clove sliced
  • servings kosher salt 
  • 0.5 cup olive oil extra virgin extra-virgin
  • 1.5 pounds orecchiette dried
  • 0.8 cup pecorino cheese freshly grated
  • teaspoon pepper red

Equipment

  • frying pan
  • pot
  • slotted spoon
  • tongs
  • colander

Directions

  1. Trim all the leaves away from the broccoli rabe and remove the central core from each leaf.
  2. Remove the bottom 3 inches of the stem and peel the rest up to the flower buds. Rinse well in cold running water.
  3. Bring a large pot of salted water to a boil.
  4. Add the broccoli rabe and stir to submerge. Cook, uncovered, until tender and deep green in color, 3 to 4 minutes. Using a slotted spoon or tongs, lift the greens out of the water and rinse under cold running water.
  5. Drain the leaves in a colander for a few minutes then coarsely chop them and set aside.
  6. Bring another large pot of salted water to a boil.
  7. Add the orecchiette and stir to submerge and separate the pasta. Cook, uncovered, until the pasta is al dente, about 8 minutes. Reserve about 1/4 cup of the pasta cooking water for finishing the dish if necessary.
  8. While the pasta is cooking, in a large skillet over moderate heat, warm the oil.
  9. Add the garlic and sauté, stirring frequently, until light golden in color, about 1 minute.
  10. Add the red pepper flakes, if using, the blanched broccoli rabe, and the reserved pasta cooking water as needed.
  11. Drain the orecchiette in a colander, shaking well to remove excess water, then add it the broccoli rabe in the skillet and toss together over moderate heat until heated through, about 1 minute.
  12. Serve the pasta garnished with Pecorino Romano.

Nutrition Facts

Calories521kcal
Protein16.42%
Fat15.77%
Carbs67.81%

Properties

Glycemic Index
21.83
Glycemic Load
34.38
Inflammation Score
-9
Nutrition Score
26.396956439899%

Flavonoids

Apigenin
0.02mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:521.46kcal
26.07%
Fat:9.11g
14.01%
Saturated Fat:3.02g
18.89%
Carbohydrates:88.11g
29.37%
Net Carbohydrates:82.28g
29.92%
Sugar:3.45g
3.83%
Cholesterol:13mg
4.33%
Sodium:381.42mg
16.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.33g
42.66%
Vitamin K:172.28µg
164.08%
Selenium:74.59µg
106.56%
Manganese:1.38mg
69.03%
Vitamin A:2133.09IU
42.66%
Phosphorus:368.57mg
36.86%
Calcium:243.34mg
24.33%
Fiber:5.83g
23.31%
Folate:84.19µg
21.05%
Magnesium:82.86mg
20.71%
Vitamin C:15.9mg
19.27%
Copper:0.37mg
18.63%
Iron:3.3mg
18.34%
Zinc:2.54mg
16.94%
Vitamin B6:0.33mg
16.64%
Vitamin B1:0.23mg
15.6%
Vitamin B3:2.91mg
14.56%
Vitamin E:2.03mg
13.5%
Vitamin B2:0.22mg
12.77%
Potassium:426.4mg
12.18%
Vitamin B5:0.8mg
8%
Vitamin B12:0.14µg
2.33%
Source:Epicurious