Broccoli Rabe Sautéed

Broccoli Rabe Sautéed is a vibrant and nutritious Italian side dish featuring slightly bitter greens that are perfectly balanced with garlic and chili flakes. This dish not only adds color to your plate but also packs a punch of flavor and health benefits.

Ingredients

• Broccoli rabe - 250 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, thinly sliced
• Red chili flakes - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Parmesan cheese - 2 tablespoons, grated (optional)

Steps

1. Wash the broccoli rabe thoroughly and trim off the tough ends.
2. Bring a pot of salted water to a boil and blanch the broccoli rabe for 2-3 minutes until bright green and slightly tender.
3. Drain the broccoli rabe and immediately transfer it to a bowl of ice water to stop the cooking process.
4. In a large skillet, heat the olive oil over medium heat. Add the sliced garlic and red chili flakes, sautéing until the garlic is golden and fragrant (about 1-2 minutes).
5. Drain the broccoli rabe from the ice water and add it to the skillet, tossing to combine with the garlic and chili.
6. Sauté for an additional 3-4 minutes, seasoning with salt and black pepper to taste.
7. Remove from heat and drizzle with lemon juice. If desired, sprinkle with grated Parmesan cheese before serving.

Nutrition

• Calories: 120
• Protein: 5 g
• Carbs: 8 g
• Fiber: 4 g
• Sugar: 1 g
• Sodium: 250 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A, C, and K, supporting immune function and bone health.
• High in fiber, aiding in digestion and promoting a healthy gut.

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