Mediterranean Diet Steamed Broccoli Rabe
Elevate your veggie game with this Mediterranean Diet Steamed Broccoli Rabe recipe, a quick and nutrient-packed side dish brimming with bold, fresh flavors. Tender broccoli rabe is gently steamed in a fragrant combination of extra-virgin olive oil, garlic, and a touch of red pepper flakes for a subtle kick. Finished with a squeeze of lemon juice for brightness, this dish strikes the perfect balance between savory and zest. Ready in just 20 minutes, it's a versatile addition to any healthy meal, complementing lean proteins or whole grains with ease. Rich in vitamins, fiber, and heart-healthy ingredients, this recipe captures the simplicity and wholesome appeal of the Mediterranean diet. Perfect for busy weeknights or casual entertaining, it’s a vibrant, satisfying way to embrace clean eating.
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Recipe Information
Ingredients
- 1 bunch broccoli rabe
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic
- 0.25 teaspoons red pepper flakes
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper
- 0.5 lemon
- 0.5 cups water
Instructions
Rinse the broccoli rabe thoroughly under cold water to remove any dirt. Trim off the tough ends of the stems and cut the stalks and leaves into roughly 2-inch pieces.
Peel and thinly slice the garlic cloves.
In a large skillet with a lid, heat 2 tablespoons of extra-virgin olive oil over medium heat.
Add the sliced garlic and sauté for 1-2 minutes, stirring constantly, until fragrant and lightly golden. Be careful not to burn the garlic.
Add the red pepper flakes and stir for 30 seconds to release their flavor.
Pour 1/2 cup of water into the skillet, then immediately add the broccoli rabe. Stir to combine, ensuring the greens are coated with the oil and garlic mixture.
Cover the skillet with a lid and let the broccoli rabe steam for 5-7 minutes, or until tender but still vibrant green. Stir occasionally to ensure even cooking.
Remove the lid and let any excess water evaporate, cooking for an additional 1-2 minutes if necessary.
Season the broccoli rabe with sea salt and black pepper to taste.
Transfer to a serving dish and finish with a squeeze of fresh lemon juice before serving.
Nutrition Facts
Calories |
319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.5 g | 37% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1250 mg | 54% | |
| Total Carbohydrate | 12.8 g | 5% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 2.8 g | ||
| Protein | 9.2 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 582 mg | 12% | |
*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.
