Low Fat Steamed Broccoli Rabe
Discover the perfect balance of flavor and nutrition with this Low Fat Steamed Broccoli Rabe recipe—a quick, healthy side dish packed with vibrant greens and zesty aromatics. In just 20 minutes, this simple method transforms slightly bitter broccoli rabe into a tender, bright green delight, steamed to perfection with a touch of water. Infused with sautéed garlic, fresh lemon juice, and a hint of crushed red pepper flakes, each bite delivers a satisfying combination of savory, tangy, and mildly spicy notes. A drizzle of extra virgin olive oil enhances the flavors without excess fat, making it an ideal choice for those seeking light yet flavorful dishes. Serve it warm alongside grilled proteins, pasta, or grain bowls for an easy, nutrient-packed addition to any meal. Keywords: low-fat broccoli rabe recipe, steamed broccoli rabe, healthy side dish, quick vegetable recipe.
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Recipe Information
Ingredients
- 1 bunch (approximately 1 pound) Broccoli rabe
- 2 cloves Garlic
- 2 tablespoons Lemon juice
- 1 teaspoon Extra virgin olive oil
- 0.25 teaspoon Crushed red pepper flakes
- 0.5 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- 0.5 cup Water
Instructions
Thoroughly rinse the broccoli rabe under cold running water and trim about 1 inch from the bottom of the stems to remove any tough ends.
Peel and thinly slice the garlic cloves.
In a large skillet or sauté pan with a lid, add the 0.5 cup of water and bring it to a simmer over medium heat.
Add the broccoli rabe to the skillet in an even layer. Sprinkle in the salt and cover with the lid. Steam for 5-7 minutes, stirring occasionally, until the broccoli rabe is tender and bright green. If the water evaporates too quickly, add a tablespoon or two more as needed.
Once the broccoli rabe is tender, drain any excess water from the pan. Push the broccoli rabe to one side of the pan.
On the empty side of the pan, add 1 teaspoon of olive oil and the sliced garlic. Sauté the garlic over medium heat for 1-2 minutes until fragrant but not browned.
Mix the garlic into the broccoli rabe, stirring to incorporate evenly. Add the crushed red pepper flakes, black pepper, and lemon juice. Toss gently to coat.
Taste and adjust the seasonings as needed.
Transfer the broccoli rabe to a serving dish and serve warm as a side dish.
Nutrition Facts
Calories |
240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1333 mg | 58% | |
| Total Carbohydrate | 16.7 g | 6% | |
| Dietary Fiber | 14.1 g | 50% | |
| Total Sugars | 4.2 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 511 mg | 39% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 950 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.
