Pasta con Broccoli Rabe

Pasta con Broccoli Rabe is a hearty and flavorful Italian dish that blends the bitterness of broccoli rabe with the richness of garlic and parmesan. This high-protein meal is perfect for a satisfying lunch, providing a delicious balance of flavors and nutrients.

Ingredients

• Pasta (orecchiette or penne) - 200 grams
• Broccoli rabe - 250 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Red pepper flakes - 1/2 teaspoon
• Parmesan cheese, grated - 50 grams
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Chicken breast (cooked and diced) - 150 grams

Steps

1. Bring a large pot of salted water to a boil and cook the pasta according to package instructions until al dente.
2. While the pasta cooks, rinse the broccoli rabe under cold water and trim the tough ends.
3. In a large skillet, heat the olive oil over medium heat and add the minced garlic. Sauté until fragrant, about 1 minute.
4. Add the broccoli rabe to the skillet, along with the red pepper flakes, salt, and black pepper. Sauté for about 5-7 minutes until the broccoli rabe is tender but still vibrant green.
5. Once the pasta is cooked, reserve 1/2 cup of pasta water and drain the rest.
6. Add the cooked pasta and diced chicken breast to the skillet with the broccoli rabe, tossing well to combine. If the mixture seems dry, add reserved pasta water a little at a time.
7. Remove from heat and stir in the grated parmesan cheese and lemon juice. Mix until the cheese is melted and everything is well coated.
8. Serve immediately, garnished with additional parmesan if desired.

Nutrition

• Calories: 550
• Protein: 35 g
• Carbs: 70 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A, C, and K from broccoli rabe, supporting immune function and bone health.
• High in protein from chicken and cheese, aiding in muscle repair and growth.

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