Phone

Foods

Broccoli rabe
Why Eat It
Availability
Shopping
Storage
Preparation
Nutrition Chart


Why Eat It

Also called rabe or rapini, this green resembles thin broccoli stalks with small clusters of buds; the leaves are soft, with sawtooth edges. Broccoli rabe has an assertive, somewhat bitter taste that requires cooking to mellow it. Like most other members of the brassica family (which includes broccoli and bok choy), broccoli rabe is a good source of vitamin C and supplies beta-carotene as well. Broccoli rabe is also rich in certain phytochemicals, including sulforaphane and indoles, that may protect against cancer. And it supplies a healthy helping of fiber.

Availability

Broccoli rabe is available all year round. If you can't find it in your supermarket, look for it in an Italian grocery.

Shopping

Broccoli rabe should have a rich green color and the stems should be plump and moist. Don't buy it if the leaves or flower buds look yellowed or withered. The leaves should be free of holes or black specks, which may indicate insect damage. Choose smaller-leaved specimens for tenderness and mild flavor.

Storage

Store broccoli rabe wrapped in paper towels or in a perforated bag in the crisper of the refrigerator.

Preparation

Broccoli rabe is best sauteed and served either as a side dish, in a pasta sauce, or a topping for pizza.

. Sauteing: Trim off the coarse bottoms of the broccoli rabe stems. Coarsely chop the stems and buds and slowly saute in garlic and olive oil until tender. If you like, add some chopped sun-dried tomatoes while cooking.

For a pasta sauce, gently cook whole peeled garlic cloves in a small amount of olive oil until the garlic is golden brown; remove and finely chop. Add chopped broccoli rabe to pan and cook gently until tender. Add sun-dried tomatoes and golden raisins, some of the pasta cooking water, salt, and pepper and simmer gently. Toss with hot pasta, add a little grated Parmesan and serve. If you like, you may cook turkey sausage along with the broccoli rabe, then proceed with the recipe.

Nutrition Chart

Broccoli Rabe/1 cup raw

20
Total fat (g)
--
Saturated fat (g)
--
Monounsaturated fat (g)
--
Polyunsaturated fat (g)
--
Dietary fiber (g)
--
3
Carbohydrate (g)
4
Cholesterol (mg)
0
Sodium (mg)
20
Beta-carotene (mg)
7.6
Vitamin C (mg)
72


Date Published: 04/20/2005
Previous  |  Next
> Printer-friendly Version Return to Top