Broccoli’s Nutritious Cousin

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Broccoli’s Nutritious Cousin

Also known as broccoli rabe, rapini is a dark green, leafy vegetable with clusters of broccoli-like buds.

Usually we only eat the large clusters of broccoli buds (not the stems or leaves), but the whole rapini plant is edible, and its leaves are very high in vitamin A.

Both broccoli and rapini are related to cabbage, and like cabbage, they contain sulfur compounds, which can become pungent when cooked.

In fact, the longer you cook them, the more odor molecules are made – a good reason to eat them al dente after briefly boiling, roasting, or steaming them.

Recipe of the Day:  Rapini Saute

Sometimes rapini can taste a little bitter.

If your rapini is on the bitter side, drizzle it with a tablespoon or so of balsamic vinegar.

This festive and colorful dish deserves a place on your holiday table.

Makes 8 (1-cup) servings

2 tablespoons olive oil

3 bunches rapini (broccoli rabe), about 3-1/4 pounds, cut into 3-inch pieces

3 large cloves garlic, minced or crushed through a press

1/2 teaspoon salt

1-1/2 cups peeled, diced roasted red bell pepper

3 tablespoons slivered almonds, toasted

*Use as many organic ingredients as possible.

Heat a very large Dutch oven or large skillet over medium-high heat.

Add the oil to the pan.

Add the rapini, garlic, and salt and toss well.

Reduce the heat to medium-low, cover, and cook for 10 minutes, stirring occasionally, until the rapini is tender.

Add the roasted pepper and toasted almonds, toss, and serve.

Per serving:  110 calories, 5 g total fat (0 g saturated), 0 mg cholesterol, 55 mg sodium, 11 g total carbohydrates (3 g sugars), 1 g fiber, 7 g protein.

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Dick and Lenay


from Flavor First by Cheryl Forberg, RD

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