Warm Broccoli Rabe Salad

28 Reviews
65% would make this recipe again

Boiled broccoli rabe with a lemon vinaigrette.

It was the Italian immigrants who introduced broccoli rabe to North America at the beginning of the 20th century. This vegetable, related to broccoli, has scattered clusters of tiny buds with little yellow flowers on its stalks. When it is steamed, broccoli rabe has a pungent, bitter flavour. Hence it is preferable to boil it in a large quantity of water to reduce its bitterness.

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Preparation : 5 min Cooking : 5 min
130 calories/serving

Ingredients

600 g broccoli rabe
3 tbsp extra virgin olive oil 45 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1 pinch salt [optional] 0.2 g

Method

  1. Prepare the broccoli rabe: remove any tough portions of the stalks and wash well. Blanch in a pot with plenty of salted water until al dente, about 3 min.
  2. Meanwhile, pour the oil and lemon juice into a salad bowl, then beat, using a fork, until the vinaigrette is emulsified. Drain the broccoli rabe, then transfer it to the bowl. Toss well, then serve.

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

130

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

60 mg

3 %

Carbohydrate

4 g

1 %

Fibre

3 g

13 %

Sugars

1 g

Net Carbs

1 g

Protein

4 g

Vitamin A

68 %

Vitamin C

74 %

Calcium

12 %

Iron

11 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Manganese, Potassium, Vitamin B1
Source of  :
Calcium, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin B6, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

28 Reviews (26 with rating only) 65% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Herlinor
june 06, 2017

Much too acidic.

Useful 0
may 21, 2010 | I would make this recipe again

Broccoli rabe is an acquired taste: First time ever we found it toot bitter, but now we love it. Not for the kids, though, only my husband and myself.

Useful 0

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