Here we mellow broccoli rabe's bitterness just a bit by plunging it into boiling water for a minute before adding it to the pasta. For a variation, try adding crumbles of browned Italian turkey sausage.
4 servings, 1 2/3 cups each
Active Time: 20 minutes |
Total Time: 35 minutes
1 pound broccoli rabe, tough stems trimmed
2 teaspoons extra-virgin olive oil
3 cloves garlic, minced
1 teaspoon dried rosemary
1/4 teaspoon crushed red pepper
5 cups vegetable broth, reduced-sodium chicken broth or water
8 ounces whole-wheat pasta, such as orecchiette, chiocciole (pictured) or penne
1/8 teaspoon salt
Freshly ground pepper , to taste
1/4 cup chopped walnuts, toasted (see Tip)
Cook broccoli rabe in a large pot of boiling water until bright green and still crisp, about 1 minute. Drain and refresh under cold running water. Coarsely chop.
Combine oil, garlic, rosemary and crushed red pepper in a large pot; cook, stirring, over medium heat, until fragrant, about 1 minute. Add broth (or water) and bring to a boil. Add pasta and the broccoli rabe. Increase heat to medium-high and cook, uncovered, stirring occasionally, until the pasta is tender and most of the liquid is absorbed, 15 to 18 minutes. Season with salt and pepper.
Serve in shallow bowls, sprinkled with walnuts.
Per serving :
9 g Fat;
1 g Sat;
3 g Mono;
0 mg Cholesterol;
56 g Carbohydrates;
15 g Protein;
9 g Fiber;
686 mg Sodium;
168 mg Potassium
3 Carbohydrate Serving
Exchanges: 2 starch, 2 vegetable, 2 fat
Tips & Notes
Tip: To toast chopped walnuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.