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Sauteed Broccoli Rabe with Garlic and Lemon Recipe

Sauteed Broccoli Rabe with Garlic and Lemon Recipe

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Sauteed Broccoli Rabe with Garlic and Lemon

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Ingredients

Count

Nutrition

110

Calories

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Ingredients:

Serving

1 1/2 lb broccoli rabe ( rapini)
3 quarts water
2 tbsp soft whole wheat breadcrumbs, toasted
1 tbsp grated fresh parmesan cheese
2 tsp olive oil
4 garlic cloves, minced
1/2 tsp salt
1/2 tsp grated fresh lemon rind
1 tbsp fresh lemon juice
1/4 tsp freshly ground black pepper
1/4 tsp crushed red pepper

Directions:

Thinly slice leafy greens of broccoli rabe. Peel tough lower stalk, and coarsely chop.
Bring 3 quarts water to a boil in a large Dutch oven. Add broccoli rabe, and cook 1 minute. Drain well; set aside. Combine breadcrumbs and cheese in a small bowl; stir well, and set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic, and sauté 30 seconds. Add broccoli rabe, and sauté 4 minutes or until tender. Add salt and next 4 ingredients; toss well. Place in a serving bowl; sprinkle with breadcrumb mixture. Serve immediately.
Toasted Breadcrumbs: To make toasted soft breadcrumbs, place a slice of whole wheat bread in a food processor, and process until fine crumbs form. Spread the breadcrumbs on a baking sheet, and bake at 400° for 2 minutes or until toasted.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	110.47 Kcal (463 kJ)
Calories from fat	33.66 Kcal
		% Daily Value*
Total Fat	3.74g	6%
Cholesterol	23.28mg	8%
Sodium	372.31mg	16%
Potassium	16.48mg	0%
Total Carbs	13g	4%
Sugars	1.62g	6%
Dietary Fiber	4.09g	16%
Protein	7.24g	14%
Vitamin C	37.5mg	63%
Vitamin A	5.4mg	181%
Iron	138.9mg	771%
Calcium	188.9mg	19%

Amount Per 100 g
Calories	15.36 Kcal (64 kJ)
Calories from fat	4.68 Kcal
		% Daily Value*
Total Fat	0.52g	6%
Cholesterol	3.24mg	8%
Sodium	51.75mg	16%
Potassium	2.29mg	0%
Total Carbs	1.81g	4%
Sugars	0.22g	6%
Dietary Fiber	0.57g	16%
Protein	1.01g	14%
Vitamin C	5.2mg	63%
Vitamin A	0.8mg	181%
Iron	19.3mg	771%
Calcium	26.3mg	19%

* 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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