Broccoli Rabe with Olives & Garlic (Broccoli di Rape Stufati)

Broccoli Rabe with Olives & Garlic (Broccoli di Rape Stufati)

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From: EatingWell Magazine, January/February 2016

In this healthy Italian vegetable side recipe, garlic, olives and olive oil tone down broccoli rabe's bitterness a bit. Serve with your favorite Italian pasta, chicken or steak.

Ingredients 6 servings

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  • 2 bunches broccoli rabe (about 2 pounds)
  • ¼ cup extra-virgin olive oil
  • 1 clove garlic, crushed and coarsely chopped
  • ½ small dried hot red chile pepper
  • ½ teaspoon salt
  • ¼ cup very small black olives (NiÀ§oise-type), pitted

Preparation

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  1. Discard any coarse, yellowing or wilted broccoli rabe leaves. Cut away tough stems, leaving the flowers and stalks and the tender young side leaves. Thoroughly wash, leaving some water still clinging to the leaves.
  2. Heat oil over medium heat in a deep pot, large enough to hold all the broccoli rabe. Add garlic and chile pepper; cook, stirring, just until the garlic starts to soften, 1 to 2 minutes. Add the broccoli rabe by the handful, letting it wilt a bit before adding more. Cover and cook, stirring occasionally, until it is tender and just a few spoonfuls of liquid remain in the pan, 15 to 20 minutes. (The water on the leaves should be plenty for cooking, but check the pan from time to time and add water if necessary.)
  3. Stir well to coat. Season with salt and stir in olives. Serve immediately.

Nutrition information

  • Serving size: scant 1 cup
  • Per serving: 122 calories; 11 g fat(2 g sat); 3 g fiber; 4 g carbohydrates; 3 g protein; 87 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 2,764 IU vitamin A; 27 mg vitamin C; 115 mg calcium; 2 mg iron; 306 mg sodium; 218 mg potassium
  • Nutrition Bonus: Vitamin A (55% daily value), Vitamin C (45% dv), Folate (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetable; 2 fat

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