Broccoli Soffriti Recipe

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Broccoli Soffriti
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Ingredients:

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 sauté pan over medium-low heat and add the olive oil. 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. 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. Remove from heat and season aggressively with pepper and timidly with salt. Serve hot or at room temperature sprinkled with the bread crumbs.
  2. Anchovies Whenever anchovies are called for in my recipes, the quantity is given as a number of fillets — preferably taken from fresh anchovies you have marinated yourself (see Alici Marinati ), which yield two fillets each. If prepackaged anchovies must be used, however, be aware that they come in one acceptable — and one despicable — form. Salt-packed anchovies that come in a 1- or 2-kilo can are available in Italian delis and are sold whole. Order them by the quarter-pound, take them home, soak them in either water or milk, then remove the fillets. Least desirable are the tiny cans of salty prefilleted anchovies packed in oil. This is not to say all brands of canned fillets are not very good, but most aren't, so use one of the other types if you can.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 123.98 Kcal (519 kJ)
Calories from fat 68.33 Kcal
% Daily Value*
Total Fat 7.59g 12%
Sodium 95.09mg 4%
Potassium 18.72mg 0%
Total Carbs 8.52g 3%
Sugars 1.93g 8%
Dietary Fiber 3.63g 15%
Protein 5.72g 11%
Vitamin C 45.1mg 75%
Vitamin A 6.8mg 227%
Iron 173.7mg 965%
Calcium 156.2mg 16%
Amount Per 100 g
Calories 67.44 Kcal (282 kJ)
Calories from fat 37.17 Kcal
% Daily Value*
Total Fat 4.13g 12%
Sodium 51.73mg 4%
Potassium 10.18mg 0%
Total Carbs 4.64g 3%
Sugars 1.05g 8%
Dietary Fiber 1.97g 15%
Protein 3.11g 11%
Vitamin C 24.6mg 75%
Vitamin A 3.7mg 227%
Iron 94.5mg 965%
Calcium 84.9mg 16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free

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