Maybe you come from an Italian family and broccoli rabe (pronounced â€œrob,â€ and also called rapini) is a household name for you. Perhaps you live near a deli that makes the best roast pork, provolone and broccoli rabe sandwich, only you never realized you could make a mean batch yourself at home. Most likely youâ€™ve at least heard of this vegetableâ€”so letâ€™s take it from there.
Itâ€™s not often that something considered â€œlegendaryâ€ on the Philly food scene is healthy (see: cheesesteak, Ritaâ€™s, Twinkies, et al). Broccoli rabe is the nutritious green tucked into the â€œpork with greensâ€ option at Tony Lukeâ€™s; itâ€™s the bitter bite that pairs perfectly with the tender pork. But it also tastes great with all kinds of meats, grains and pastas, and is a fantastic option for a pizza topping. A meatball hoagie with rabe? Out of this world. My husband had never eaten this before marrying me, and the fact that he is over the moon for it now makes me quite proud.
When you see it raw in the grocery store, donâ€™t be intimidated by the fact that it looks like a giant weed. When itâ€™s blanched to remove some bitterness and then sautÃ©ed with olive oil and garlic, it becomes one of the tastiest ways to get your daily requirement (and then some) of vitamins A and C and plenty of calcium, fiber and potassium to boot.
I can remember broccoli rabe being at pretty much every Italian family gathering as I was growing up – it wasn’t until I was in high school that I jumped on the wagon, though. I mean, as far as greens go, this one is definitely on the bitter side. That being said, I could eat bucket-loads and at our annual family pig roast around the holidays, no bite of pork is complete without some roasted long hot and a bit of rabe on the fork. Don’t leave this page without at least checking out the stats below – 171% of your daily vitamin C? No cold can work it’s way into your system if you cook up some broccoli rabe tonite.
Sauteed Broccoli Rabe
Serves two to four
1 large bunch broccoli rabeÂ (about 2 lbs), tough ends trimmed
2 tbsp. extra virgin olive oil
2 medium cloves garlic, minced or pressed through a garlic press
Pinch crushed red pepper
Â¼ tsp. kosher salt, or to taste
1. Bring a large pot of water to boil and add 1 tsp. salt (enough to completely submerge broccoli rabe). Add broccoli rabe and let cook about 1 minute (rabe will turn bright green). While it cooks, fill a large mixing bowl with ice water.
2. Using tongs, remove rabe from pot and place in ice water bowl.
3. When rabe is completely cool, remove from water bowl and spin in a salad spinner to dry or lay on a clean kitchen towel.
4. Heat olive oil in a nonstick skillet over medium high heat. Add garlic and sautÃ© 30 seconds or until fragrant.
5. Add rabe and toss to mix with garlic and olive oil. Let cook, stirring occasionally, until rabe is tender (about 8 minutes).
6. Sprinkle with crushed and pepper and salt, to taste. Serve immediately or let cool and store in an airtight container in the fridge.
Per serving: 93 calories, 5.6 grams of fat, 99 milligrams sodium, 6.8 grams carbs, 4.4 grams protein. Also of note, a serving includes 150 percent of your daily vitamin A needs and 171 percent of your vitamin C needs.