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Warm Broccoli Rabe Salad

21 Reviews
65% would make this recipe again

Boiled broccoli rabe with a lemon vinaigrette.

It was the Italian immigrants who introduced broccoli rabe to North America at the beginning of the 20th century. This vegetable, related to broccoli, has scattered clusters of tiny buds with little yellow flowers on its stalks. When it is steamed, broccoli rabe has a pungent, bitter flavour. Hence it is preferable to boil it in a large quantity of water to reduce its bitterness.

Preparation : 5 min Cooking : 5 min
130 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

600 g broccoli rabe
3 tbsp extra virgin olive oil 45 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
salt [optional]

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 until al dente, about 3 min.
  2. Meanwhile, pour the oil and lemon juice into a salad bowl, then beat, using a fork, until the vinaigrette is emulsified. Drain the broccoli rabe, then transfer it to the bowl. Toss well, then serve.

Nutrition Facts Table

per 1 Serving (130g)

Amount

% Daily Value

Calories

130

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

4 g

1 %

Fibre

3 g

13 %

Sugars

1 g

Protein

4 g

Vitamin A

68 %

Vitamin C

74 %

Calcium

12 %

Iron

11 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Fats 2

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Members' Reviews

21 Reviews (20 with rating only ) 65% would make this recipe again
MilkyDay
may 21, 2010 | I would make this recipe again

Broccoli rabe is an acquired taste: First time ever we found it toot bitter, but now we love it. Not for the kids, though, only my husband and myself.

Useful 0

Top Reviews

View All Reviews
MilkyDay
may 21, 2010 | I would make this recipe again

Broccoli rabe is an acquired taste: First time ever we found it toot bitter, but now we love it. Not for the kids, though, only my husband and myself.

Useful 0