Sautéed Broccoli Rabe with Garlic and Chiles (Rape Fritte)

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Sautéed Broccoli Rabe with Garlic and Chiles (Rape Fritte)
45 min.
8
122kcal

Suggestions

Ingredients

  • pounds broccoli rabe whole
  • large garlic cloves peeled halved lengthwise
  • 0.5 tsp kosher salt 
  • 0.3 cup olive oil extra-virgin
  • small chiles dried red such as peperoncini, thai, or chinese, torn in half hot

Equipment

  • frying pan
  • pot
  • colander

Directions

  1. Trim broccoli rabe, removing tough parts of stems and any stems with a hollow core. Split stems (or quarter them if large) so they'll cook at the same rate as the florets. Rinse well.
  2. Bring a large pot of water to a boil over high heat.
  3. Add broccoli rabe (you may have to add in batches, waiting until some cooks down) and cook until tender, 2 to 5 minutes. Scoop out and set aside about 1/4 cup cooking liquid, then drain broccoli rabe in a colander.
  4. Let sit until cool enough to handle, about 15 minutes, then squeeze gently to remove excess moisture.
  5. Heat oil in a 12-in. skillet over medium heat.
  6. Add garlic and chiles and saut until garlic is golden, about 1 minute.
  7. Add broccoli rabe and 1/2 tsp. salt and toss to coat with oil. Increase heat to high and cook until broccoli rabe is heated through and flavorful, about 5 minutes (if it looks dry, moisten with some of the reserved cooking liquid). Season with salt to taste.
  8. Serve hot or at room temperature.

Nutrition Facts

Calories122kcal
Protein16.61%
Fat65.8%
Carbs17.59%

Properties

Glycemic Index
7.75
Glycemic Load
0.36
Inflammation Score
-10
Nutrition Score
21.864782820577%

Flavonoids

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

Nutrients percent of daily need

Calories:121.86kcal
6.09%
Fat:9.86g
15.16%
Saturated Fat:1.39g
8.67%
Carbohydrates:5.93g
1.98%
Net Carbohydrates:1.24g
0.45%
Sugar:0.73g
0.81%
Cholesterol:0mg
0%
Sodium:202.28mg
8.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.6g
11.19%
Vitamin K:386.62µg
368.21%
Vitamin A:4493.33IU
89.87%
Vitamin C:35.33mg
42.83%
Manganese:0.72mg
36.17%
Folate:141.33µg
35.33%
Vitamin E:4.06mg
27.05%
Iron:3.75mg
20.83%
Calcium:189.37mg
18.94%
Vitamin B1:0.28mg
18.78%
Fiber:4.69g
18.77%
Vitamin B6:0.33mg
16.45%
Vitamin B2:0.22mg
13.19%
Phosphorus:128.96mg
12.9%
Vitamin B3:2.11mg
10.54%
Potassium:347.88mg
9.94%
Magnesium:38.29mg
9.57%
Zinc:1.35mg
8.97%
Vitamin B5:0.57mg
5.67%
Copper:0.08mg
4.04%
Selenium:2.13µg
3.05%
Source:My Recipes