Broccoli Raab with Pine Nuts is a delectable side dish with a slightly bitter taste will counterbalance starchy, sweet and spicy foods, such as pasta with garlic.
¾ lb Broccoli Raab, cooked
1 tbsp Olive Oil
4 cloves Garlic, chopped
¼ cup Sundried Tomatoes, chopped
2 tbsp Pine Nuts
¼ tsp Salt
¼ tsp Crushed Red Pepper
Prepare and blanch broccoli before beginning recipe: Rinse well and trim stems. Loosely chop leafy parts, then blanch in 2 quarts boiling water 2 minutes. Drain well.
Heat olive oil in large skillet; add garlic. Sauté garlic 1 to 2 minutes; add cooked broccoli. Toss garlic and broccoli together well, so that oil and garlic are mixed evenly.
Add remaining ingredients; cook additional 2 to 3 minutes, until broccoli is tender.
Tips & Notes
Broccoli raab (pronounced “rahb”) and other leafy greens (mustard or collard greens) can have a bitter taste once cooked. Rather than add extra salt to offset bitterness, this recipe calls for blanching 2 minutes, which helps reduce bitterness.
Blanching should be done as quickly as possible by starting with water at full rolling boil, then removing after 2 minutes of boiling. If allowed to cook too long, the boiling process will reduce the amount of water-soluble nutrients found in the vegetables.
With its deeply ruffled leaves and demure green florets, broccoli raab looks like a kinder, gentler broccoli. But it’s far from mild-mannered.
A staple in the Italian kitchen, it makes as much of an impact on your health as it does on your taste buds.
The big news with broccoli raab is its cancer-preventing potential. Like all Brassicas, it’s a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles. Studies show that these compounds are particularly effective against stomach, lung, and colon cancers, and promising research hints at protective effects against breast and prostate cancers as well.
Broccoli raab also is great for people with diabetes – particularly, the fiber within broccoli raab is soluble fiber, that slows down transit as well as digestion time in the GI tract. Soluble fiber melts in water to create a gel-like material which reduces blood cholesterol as well as glucose levels.
Mixing broccoli raab with a higher carbohydrate meal (like a pasta dish) will certainly decrease the insulin reaction, which often may prevent both hyper as well as hypoglycemia.
A 3 1/2-ounce serving of broccoli raab provides more than half your daily requirement of antioxidant-rich vitamins A and C, both of which fight off dangerous free radicals that can cause damage to your body’s cells.
The bitter green also is a good source of folate (a B vitamin that protects against birth defects and heart disease), not to mention potassium, fiber, and calcium.
Nutritional Information Per Serving
Saturated Fat: 1g
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