Introduction: BROCCOLI-RABE (RAPINI) COOKED IN OLIVE OIL WITH BLACK OLIVES, GARLIC & SHALLOTS
This heart-healthy green leafy vegetable (considered by some to be a "Super Food') can be prepared as a Vegan entrée or served as a side dish. You can let your imagination run away with this one! Mix in some crumbled bacon; top it with grated cheese or toasted almonds. Considered to be a "bitter green," not everyone will like Broccoli-Rabe, but it is full of important vitamins and nutrients.
Step 1: INGREDIENTS (2 SERVINGS)
- 1/2 lb. Broccoli-Rabe, rinsed, drained & trimmed
- 3 Medium Shallots, peeled and thinly sliced
- 3 Cloves Garlic, peeled and crushed
- 2-1/4 oz. (about 1/2 3.8 oz can) Lindsay Naturals Sliced Black Olives, *drained, rinsied, & drained again (optional)
- 3 TBS Extra Virgin Olive Oil
- 1/4 teaspoon coarse ground Black Pepper
- 1/8 teaspoon crushed Red Pepper Flakes (Optional)
- 1/8 teaspoon Diamond Crystal Kosher Salt
- 1/4 cup Pacific Low Sodium Organic Vegetable Broth
- 2 TBS Sliced Almonds, Toasted (for Garnish)
- *Black Olives are usually canned or bottled in a salt brine. You want to remove as much of the salt as possible before adding them to any recipe. Salt (sodium) is your enemy, so thoroughly rinse and drain the olives. (Lindsay Naturals California Black Olives has the least amount of sodium of any packaged Black Olives that I have been able to find to date)
Step 2: PREP THE BROCCOLI-RABE
- Fill a large pot with water and bring to a boil.
- Fill a large bowl with ice cubes and water.
- While the water is heating, thoroughly rinse the bunch of Broccoli-Rabe under running water. Then break-off and remove the stems just below the last leaf on each stalk. Discard the stalks and drop the Broccoli into the boiling water. Boil for 1 minute (no more); remove and immediately immerse into the bowl of iced water to cool. When cool, remove, drain, and pat dry.
This step can be prepared at any time; even the day before.
As previously noted, Broccoli-Rabe or Rapini is a bitter green (IE., it has a "bite"). Cooking it for 1 minute in boiling water greatly reduces the bitterness. Many people prefer to cook it in salted water, but I am trying to reduce my intake of sodium, and I think the Rabe tastes fine after taking a bath in plain boiling water!
Step 3: COOK THE BROCCOLI
- Heat the Olive Oil in a heavy pan or cast iron skillet (my preference) over medium heat.
- When the Oil is hot, add the*crushed garlic, red pepper flakes if using, and the sliced shallots; stir fry for about 1 minute.
- Add Broccoli-Rabe, Black Olives if using, S&P, and mix lightly.
- Quickly add the 1/4 cup of Vegetable Broth; Raise heat to medium-high and cook and stir just until the Broccoli is heated through and the liquid is almost gone (just another minute or two at the very most).
- Remove Pan from heat; serve warm topped with Toasted Almonds (or your garnish of choice).
- *Prior to cooking the Broccoli, I took a few minutes and crushed the garlic, sliced the shallots, and portioned out the black olives and S&P as pictured in the 1st photograph above. This saves a lot of time and lets you move quickly through the cooking process.
Step 4: TIME TO EAT . . .
Healthy Broccoli-Rabe topped with toasted almonds and lean strips of stir-fried London Broil! Check out the *nutrition (click to enlarge).
*(I have calculated the nutrition for this recipe to the best of my ability using the MyFitnessPal Recipe Analyzer)