Garlicky Spicy Broccoli Rabe
This recipe offers a quick and delicious way to enjoy broccoli rabe, a nutrient-dense vegetable known also as rapini. With its high content of vitamins C, A, and K, along with iron, this dish provides a garlicky and spicy flavor profile that's perfect as a nutritious side dish or a light meal. The broccoli rabe is blanched and then sautéed with garlic, red pepper flakes, and seasonings for a vibrant and tasty dish that pairs wonderfully with grilled seafood or as a side to any main course.
For all the broccoli rabe enthusiasts out there, this garlicky and spicy dish is a quick and delicious way to enjoy this nutrient-packed vegetable. Broccoli rabe, also known as rapini, is an excellent source of vitamins C, A, and K, and it's rich in iron. Cooked with simple yet flavorful ingredients, it's perfect for a nutritious side dish or a light meal.
Ingredients
🥦 1 bunch of broccoli rabe
🥑 2 tablespoons avocado oil
🧄 4 cloves of garlic, chopped
🌶️ 1 teaspoon red pepper flakes
🐔 1 teaspoon chicken bouillon (or a vegetable bouillon for a vegetarian option)
⚫️ 1/2 teaspoon black pepper
Instructions
1- Prepare the Broccoli Rabe:
- Begin by cleaning the broccoli rabe. Trim off any unwanted leaves and cut the thick ends of the stems.
- Soak them in cold water with a tablespoon of vinegar for about 5 minutes to remove any dirt or impurities.
- Rinse thoroughly and set aside.
2- Blanch the Broccoli Rabe:
- Bring a pot of water to a boil.
- Add the cleaned broccoli rabe and blanch for about 1-2 minutes until they become vibrant green and slightly tender.
- Drain and rinse under cold water to stop the cooking process.
- Pat dry.
3- Sauté the Ingredients:
- In a large skillet, heat the avocado oil over medium heat.
- Add the chopped garlic and red pepper flakes, sautéing for about 1 minute until aromatic but not browned.
4- Cook the Broccoli Rabe:
- Add the blanched broccoli rabe into the skillet.
- Sprinkle with the chicken bouillon and black pepper.
- Toss everything together, allowing the flavors to meld, and cook for about 3-4 minutes until the broccoli rabe is tender to your liking.
5- Serve:
- Remove from heat and serve immediately.
- This dish pairs beautifully with grilled seafood or as a side to any main course.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Calories: Approximately 90 per serving
Nutritional Information per Serving: Proteins: 3g, Fats: 7g, Carbohydrates: 7g
Equipment: Large skillet, pot, knife, and cutting board.
Cooking Tips:
- Be cautious not to overcook the broccoli rabe to maintain its slight crunch and vibrant color.
- Adjust the spice level by altering the amount of red pepper flakes.
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