Heart-Healthy Steamed Broccoli Rabe
Elevate your side dish game with this Heart-Healthy Steamed Broccoli Rabe, a quick and nutritious recipe bursting with flavor and packed with antioxidants. This vibrant dish features tender steamed broccoli rabe tossed in a fragrant garlic and extra virgin olive oil sauté, complemented by a refreshing splash of zesty lemon juice. A hint of crushed red pepper flakes adds optional heat, making it the perfect balance of savory, tangy, and mildly spicy. Ready in just 20 minutes, this plant-based, low-calorie recipe is ideal for those seeking a wholesome, heart-healthy side that pairs beautifully with whole grains, pasta, or lean proteins. Perfect for a weeknight dinner or meal prep, it’s a delicious way to enjoy nutrient-rich greenery while embracing a healthy lifestyle.
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Ingredients
- 1 bunch (about 1 lb) Broccoli rabe
- 2 cloves Garlic
- 1 tablespoon Extra virgin olive oil
- 1 tablespoon Lemon juice
- 0.25 teaspoon Crushed red pepper flakes (optional)
- 0.5 cup Water
Directions
Step 1
Wash the broccoli rabe thoroughly under cold water to remove any dirt or grit. Trim about 1 inch off the ends of the stalks as they can be tough and discard.
Step 2
Peel and thinly slice the garlic cloves. Set aside.
Step 3
In a large sauté pan or skillet with a lid, add 0.5 cups of water and bring it to a boil over medium-high heat.
Step 4
Once the water is boiling, add the broccoli rabe to the pan. Cover the pan with the lid and steam it for 4-5 minutes, or until the leaves are tender and bright green, and the stems are just softened.
Step 5
Carefully remove the broccoli rabe from the pan using tongs and place it on a plate. Drain any excess water from the pan.
Step 6
In the same pan, reduce the heat to medium-low and add 1 tablespoon of olive oil. Add the sliced garlic and sauté for 1-2 minutes until fragrant (avoid browning).
Step 7
Add the steamed broccoli rabe back to the pan. Toss gently with the garlic oil to coat evenly. If using, sprinkle crushed red pepper flakes on top for a hint of spice.
Step 8
Turn off the heat and finish by drizzling the lemon juice over the broccoli rabe. Toss again gently to incorporate.
Step 9
Serve warm as a side dish or add it to your favorite whole-grain pasta or grain bowl for a full meal. Enjoy!
Nutrition Facts
| Serving size | (610.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 236.3 |
| Total Fat 16.4g | 0% |
| Saturated Fat 2.5g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 152.8mg | 0% |
| Total Carbohydrate 15.7g | 0% |
| Dietary Fiber 14.2g | 0% |
| Total Sugars 3.9g | |
| Protein 15.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 507.9mg | 0% |
| Iron 8.1mg | 0% |
| Potassium 933.8mg | 0% |
Source of Calories