Sauteed Broccoli Rabe

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Sauteed Broccoli Rabe
20 min.
6
178kcal

Suggestions

Ingredients

  • 48 ounces broccoli rabe trimmed rapini
  •  garlic cloves chopped
  • 0.3 cup olive oil 
  • tablespoons pinenuts toasted
  • 0.3 cup raisins 
  • 0.5 teaspoon pepper flakes dried red crushed
  • servings salt 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. Working in batches, cook the broccoli rabe in a large pot of boiling salted water until crisp tender, about 1 minute per bunch.
  3. Transfer the broccoli rabe to a large bowl of ice water to cool. Reserve about 1/4 cup of the cooking liquid. Strain the cooled broccoli rabe and set aside.
  4. Heat the oil in a heavy large skillet over medium heat.
  5. Add the garlic and red pepper flakes, and saute until the garlic is golden, about 1 minute. Reduce heat to medium-low.
  6. Add the broccoli rabe and toss to coat.
  7. Add the reserved cooking water, the raisins, and cook until the broccoli rabe is heated through and the stems are tender, about 4 minutes. Season with salt, to taste. Just before serving, toss the mixture with the pine nuts.

Nutrition Facts

Calories178kcal
Protein15.99%
Fat56.3%
Carbs27.71%

Properties

Glycemic Index
20.13
Glycemic Load
3.64
Inflammation Score
-10
Nutrition Score
28.204782537792%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.02mg
Quercetin
5.13mg

Nutrients percent of daily need

Calories:178.44kcal
8.92%
Fat:12.47g
19.18%
Saturated Fat:1.61g
10.08%
Carbohydrates:13.8g
4.6%
Net Carbohydrates:6.92g
2.52%
Sugar:1.01g
1.12%
Cholesterol:0mg
0%
Sodium:274.12mg
11.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.97g
15.93%
Vitamin K:515.44µg
490.9%
Vitamin A:5997.11IU
119.94%
Manganese:1.24mg
61.96%
Vitamin C:46.74mg
56.66%
Folate:189.71µg
47.43%
Vitamin E:5.35mg
35.64%
Iron:5.35mg
29.74%
Fiber:6.88g
27.54%
Vitamin B1:0.39mg
26.13%
Calcium:251.2mg
25.12%
Vitamin B6:0.43mg
21.41%
Phosphorus:193.56mg
19.36%
Vitamin B2:0.32mg
18.71%
Potassium:540.27mg
15.44%
Magnesium:61.31mg
15.33%
Vitamin B3:3.03mg
15.16%
Zinc:2mg
13.34%
Copper:0.17mg
8.49%
Vitamin B5:0.75mg
7.55%
Selenium:2.59µg
3.7%