Heart-Healthy Steamed Broccoli Rabe
Elevate your veggie game with this 'Heart-Healthy Steamed Broccoli Rabe' recipe—an easy, flavorful side dish packed with nutrients and bold Mediterranean-inspired flavors. Perfect for those seeking health-conscious, plant-based options, this recipe features tender broccoli rabe, gently steamed and tossed in fragrant garlic-infused olive oil, a squeeze of fresh lemon juice, and an optional dash of crushed red pepper flakes for a touch of heat. Ready in just 20 minutes, this vibrant dish is rich in antioxidants and pairs beautifully with lean proteins, whole-grain pasta, or hearty grain bowls. Whether you're looking to add a nutritious boost to your meal or create a light yet satisfying dish, this broccoli rabe recipe is sure to impress.
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Recipe Information
Ingredients
- 1 bunch (about 1 lb) Broccoli rabe
- 2 cloves Garlic
- 1 tablespoon Extra virgin olive oil
- 1 tablespoon Lemon juice
- 0.25 teaspoon Crushed red pepper flakes (optional)
- 0.5 cup Water
Instructions
Wash the broccoli rabe thoroughly under cold water to remove any dirt or grit. Trim about 1 inch off the ends of the stalks as they can be tough and discard.
Peel and thinly slice the garlic cloves. Set aside.
In a large sauté pan or skillet with a lid, add 0.5 cups of water and bring it to a boil over medium-high heat.
Once the water is boiling, add the broccoli rabe to the pan. Cover the pan with the lid and steam it for 4-5 minutes, or until the leaves are tender and bright green, and the stems are just softened.
Carefully remove the broccoli rabe from the pan using tongs and place it on a plate. Drain any excess water from the pan.
In the same pan, reduce the heat to medium-low and add 1 tablespoon of olive oil. Add the sliced garlic and sauté for 1-2 minutes until fragrant (avoid browning).
Add the steamed broccoli rabe back to the pan. Toss gently with the garlic oil to coat evenly. If using, sprinkle crushed red pepper flakes on top for a hint of spice.
Turn off the heat and finish by drizzling the lemon juice over the broccoli rabe. Toss again gently to incorporate.
Serve warm as a side dish or add it to your favorite whole-grain pasta or grain bowl for a full meal. Enjoy!
Nutrition Facts
Calories |
236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 153 mg | 7% | |
| Total Carbohydrate | 15.7 g | 6% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 3.9 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 508 mg | 39% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 934 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
