The Country Cooking of Italy's Orecchiette with Broccoli Rabe

Very Healthy
Health score
100%
The Country Cooking of Italy's Orecchiette with Broccoli Rabe
20 min.
4
749kcal

Suggestions


Discover the delightful flavors of Southern Italy with our Orecchiette with Broccoli Rabe recipe! This dish is a true testament to the beauty of simplicity, where fresh, wholesome ingredients come together to create a meal that's not only healthy but also bursting with authentic taste. The orecchiette, a charming ear-shaped pasta, is perfect for catching the vibrant pieces of broccoli rabe and the rich anchovy oil, making each bite a satisfying experience.

Ready in just 20 minutes, this dish is ideal for a quick lunch or a hearty side at dinner. The combination of the bitterness from the broccoli rabe and the savory depth of the anchovies creates a harmonious balance that will tantalize your taste buds. Plus, the addition of grated ricotta salata or toasty breadcrumbs provides a delightful finishing touch, adding a creamy, salty crunch that elevates the dish to new heights.

With a health score of 100 and only 749 calories per serving, you can indulge in this flavorful comfort food without any guilt. Whether you're looking to impress guests with a unique main course or simply want to enjoy a comforting meal at home, Orecchiette with Broccoli Rabe is the perfect choice. Gather your ingredients, and let’s dive into the comforting world of Italian country cooking!

Ingredients

  • fillet anchovy minced
  • servings pecorino homemade grated toasted for serving
  • 250 grams broccoli rabe finely chopped
  • 120 milliliters olive oil extra virgin extra-virgin
  • 500 grams orecchiette 
  • servings bell pepper 
  • servings salt 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Put the broccoli rabe into a large pot of salted cold water. Bring the water to a boil over medium-high heat. When it is boiling, raise the heat to high and add the orecchiette. Cook until the pasta is al dente, 8 to 12 minutes.
  2. Meanwhile, heat together the oil and anchovy fillets in a small pan over medium heat.
  3. When the pasta is ready, drain it and the greens and transfer them to a warmed serving bowl.
  4. Pour the anchovy oil over the top and season generously with pepper; if necessary, add a little salt. Pass the cheese at the table.

Nutrition Facts

Calories749kcal
Protein10.83%
Fat36.17%
Carbs53%

Properties

Glycemic Index
33.25
Glycemic Load
38.5
Inflammation Score
-10
Nutrition Score
33.976956551895%

Flavonoids

Apigenin
0.02mg
Luteolin
0.49mg
Kaempferol
0.01mg
Quercetin
1.58mg

Nutrients percent of daily need

Calories:748.59kcal
37.43%
Fat:30.23g
46.5%
Saturated Fat:4.38g
27.39%
Carbohydrates:99.64g
33.21%
Net Carbohydrates:92.39g
33.6%
Sugar:6.71g
7.45%
Cholesterol:4.11mg
1.37%
Sodium:232.52mg
10.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.35g
40.7%
Vitamin K:160.28µg
152.65%
Vitamin C:107.99mg
130.89%
Selenium:82.04µg
117.19%
Vitamin A:3978.79IU
79.58%
Manganese:1.48mg
74.07%
Vitamin E:6.31mg
42.04%
Phosphorus:313.27mg
31.33%
Fiber:7.25g
29.01%
Folate:109.31µg
27.33%
Vitamin B6:0.51mg
25.51%
Magnesium:91.51mg
22.88%
Vitamin B3:4.46mg
22.3%
Copper:0.41mg
20.66%
Iron:3.64mg
20.2%
Vitamin B1:0.26mg
17.16%
Zinc:2.55mg
16.97%
Potassium:582.79mg
16.65%
Vitamin B2:0.24mg
13.9%
Calcium:110.25mg
11.02%
Vitamin B5:1.02mg
10.17%