Sautéed Broccoli Rabe

Sautéed Broccoli Rabe

Active Time: 15 minutes | Total Time: 15 minutes

Serves:

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Added by Healing Gourmet
on June 24, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

Prepare an ice water bath by filling a bowl halfway with ice and water; set aside.
Fill a medium saucepan with filtered or spring water and bring to a boil over high heat.
Plunge broccoli rabe into boiling water to blanch - just until stalks are just tender, about 2 minutes.
Drain broccoli rabe and place in the ice water bath. When cool, remove from the ice bath, shaking off excess water.
Slice on the bias into 2-inch pieces, pat dry with paper towels, and set aside.
Place a large frying pan over medium-high heat and add oil.
Once oil shimmers, add shallots and cook until golden, about 3 minutes; season with salt and freshly ground black pepper.
Add broccoli rabe and cook, stirring occasionally, until heated through, about 5 minutes.

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Vitamin K, Folate, Manganese
*Good Source of: Calcium, Fiber, Iron, Vitamin B6, Thiamin
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sugars, Low Saturated Fat, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 2.44

Calories: 71

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	4.1 g	*
Saturated Fat	0.55 g	*
Monosaturated Fat	2.6 g	*
Polyunsaturated Fat	0.53 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	154 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	6.9 g	*
Sugars	0.43 g	*
Fiber	3.2 g	*
Protein	4.1 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3176.1 IU	64%
Vitamin C	24.3 mg	40%
Vitamin D	0 IU	0%
Vitamin E	2.3 IU	8%
Vitamin B6	0.26 mg	13%
Vitamin B12	0 mcg	0%
Vitamin K	253.8 mg	317%
Folate	99.8 mcg	25%
Niacin	0.05 mg	0%
Riboflavin	0.15 mg	9%
Thiamin	0.19 mg	13%
MINERALS
Calcium	130.8 mg	13%
Copper	0.02 mg	1%
Iron	2.8 mg	16%
Magnesium	29.8 mg	7%
Manganese	0.53 mg	26%
Phosphorous	94.6 mg	9%
Potassium	292.7 mg	8%
Selenium	1.4 mcg	2%
Sodium	330.3 mg	14%
Zinc	0.95 mg	6%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	1762.5 mcg
Beta-cryptoxanthin	0.24 mcg
Lutein + zeaxanthin	1256.6 mcg
Lycopene	0.03 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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