Broccoli rabe with toasted garlic
Dietitian's tip: With its little florets, broccoli rabe looks like broccoli. Because the stems can be bitter, some cooks discard them. Here, they're included, and their bold flavor is softened with garlic, olive oil and a bit of salt.
SERVES 4
Ingredients
1 pound broccoli rabe, tough stem ends trimmed
1 1/2 tablespoons extra-virgin olive oil
6 cloves garlic, thinly sliced
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon red wine vinegar
Directions
Trim off the tough ends of the broccoli rabe stems, then cut the stems into 1/2-inch pieces. Coarsely chop the leaves; leave the small florets whole.
In a large nonstick saute or frying pan, heat the olive oil over medium heat. Add the garlic and saute until lightly golden, 1 to 2 minutes. Using a slotted spoon, transfer the garlic to a small bowl and set aside.
Add the broccoli rabe stems to the pan and saute until the stems are slightly softened, about 3 minutes. Stir in 1/8 teaspoon of the salt. Add the leaves and florets and saute until the leaves wilt and the florets are tender-crisp, 3 to 4 minutes. Stir in the remaining 1/8 teaspoon salt, the pepper and the sauteed garlic. Drizzle with the vinegar and toss to mix. Serve immediately.
Nutritional Analysis(per serving)Calories 72 Monounsaturated fat 4 g
Protein 3 g Cholesterol 0 mg
Carbohydrate 6 g Sodium 167 mg
Total fat 5 g Fiber 4 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00303
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