Pasta with Broccoli Rabe

Pasta with Broccoli Rabe

Short pasta with broccoli rabe in a garlic sauce.

Southern Italians are particularly fond of broccoli rabe, a vegetable related to both the cabbage and turnip family. To reduce its bitterness, it is important to boil it in a large quantity of water.

2 servings
Preparation 10 min
Cooking 10 min

400 calories per serving 


Ingredients

220 g broccoli rabe    
160 g pipe rigate, or other short cut pasta   2 1/2 cups
1 1/2 tbsp olive oil   23 mL
1 1/2 clove garlic, minced or pressed    
2 tbsp Parmesan cheese, grated   6 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the broccoli rabe: remove any tough portions of the stalks and wash well. Blanch in a pot with plenty of salted water about 4-5 min, then drain. Cut the broccoli rabe into chunks and set them aside, keeping them warm.
  2. To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
  3. In the meantime, heat the oil in a skillet over medium heat. Gently sauté the minced or pressed garlic 1-2 min, with stirring, until soft without letting it burn. Add the drained broccoli rabe and season with pepper.
  4. Pour the drained pasta into the pan and mix with the seasoned broccoli rabe. Adjust the seasoning, add the grated parmesan, then serve in the warmed dishes.

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

400

Fat

10 g

15 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

310 mg

13 %

Carbohydrate

63 g

21 %

Fibre

6 g

23 %

Sugars

2 g

Protein

15 g

Vitamin A

50 %

Vitamin C

50 %

Calcium

15 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: servings
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat
Source of :
Calcium, Copper, Pantothenic Acid, Vitamin B1, Vitamin B2
Good source of :
Fibre, Iron, Niacin, Phosphorus, Potassium, Vitamin B6, Zinc
Excellent source of :
Folacin, Magnesium, Manganese, Selenium, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Pasta | Vegetables | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegetarian | Italian

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