Day 338: Broccoli Rabe with Peppers ◄

Sometimes you wonder if 2 + 2 adds up to 4.
  • 2: When I checked the index of How to Cook Everything for a simple treatment for broccoli rabe, I noticed it read "broccoli raab (rape)" ... hmm, rapeseed?
  • 2: See the pretty yellow flowers that were all abud in the broccoli rabe from the grocery? It reminded me of July's undulating fields of brilliant yellow in the northern reaches of Minnesota and the prairies of southern Manitoba ... hmmm, fields of rapeseed for canola oil? (And oh-so-gorgeous when the next fields are ablue with flax.)
  • 4???: Is broccoli raab the 'leafy green' of the canola plant? This piece from the San Francisco Chronicle sorts it out. The short answer is "no" but they do share the same (ahem) genetic roots. Sometimes 2+2 doesn't add up to 3 1/2 but not 4.
NUTRITION NOTES ... After last week's sausage and broccoli rabe over-the-top-indulgence, I was starved for something very green and very simple. Plain fare, this met the test. It's low-carb and low-calorie and easy and alive tasting.

NEXT TIME ... I'll skip the oyster sauce, an uninspired and unnecessary addition to my taste.

[March is 'broccoli rabe month' at A Veggie Venture, or as StephenCooks calls it a Broccoli Rabe Festival. Whether you call this wonderful leafy green 'broccoli rabe', 'broccoli raab' or 'rapini', do join in! There's a running round-up of recipe ideas -- your contributions, new and archived and just plain recipes, are most welcome!]

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Hands-on time: 5 minutes
Time to table: 10 minutes
Serves 4

1 teaspoon bacon grease (for flavor, or use another oil)
1 red pepper, diced
1 tablespoon minced garlic
1 pound broccoli rabe, washed well, thick stems trimmed, chopped
1 tablespoon oyster sauce (the inspiring recipe called for 1/4 cup, I wasn't keen on a small amount so stopped there)
Salt and pepper to taste

In a large, deep skillet, heat the bacon grease on MEDIUM HIGH til sizzly. Add the pepper, stirring to coat with fat and cook quickly. Add the garlic and stir for a few seconds. Add the broccoli rabe and let cook for 5 - 6 minutes until fully cooked but still bright green. Season generously with salt and pepper, serve and enjoy!

Per Serving: 63 Cal (19% from Fat, 32% from Protein, 49% from Carb); 5 g Protein; 1 g Tot Fat; 1 g Sat Fat; 7 g Carb; 3 g Fiber; NetCarb4; 6 mg Calcium; 0 mg Iron; 67 mg Sodium; 1 mg Cholesterol; Weight Watchers 1/2 point

  • When you see this in the title and the Recipe Box, you know the recipe's a personal favorite. Tastes vary, of course, but the mark is one indication of another vegetable recipe that's worth paying attention to.
Adapted from Mark Bittman's How to Cook Everything

(c) Copyright 2006 Kitchen Parade


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