Broccoli Rabe: The Underrated Nutritional Gem
Broccoli rabe, also known as rapini, is a leafy green vegetable belonging to the same family as broccoli and kale. Despite its often-overlooked status, broccoli rabe packs a powerful nutritional punch, boasting an impressive array of vitamins, minerals, and antioxidants.
Each cup of chopped broccoli rabe provides a mere 8.8 calories, making it an excellent choice for weight management. It is a good source of protein (1.3 grams per cup), essential for building and repairing tissues. With only 0.2 grams of fat per cup, broccoli rabe is a heart-healthy option. It is also rich in carbohydrates (1.1 grams per cup), providing energy for your daily activities.
Embracing the Culinary Versatility of Broccoli Rabe
Broccoli rabe's culinary versatility shines through its compatibility with various cooking methods. Its slightly bitter flavor profile adds a unique dimension to dishes, making it a welcome addition to salads, stir-fries, soups, and pasta. The leaves can be sautéed, steamed, or roasted, while the stems can be chopped and added to salads or used as a flavorful garnish.
Simple Yet Flavorful Broccoli Rabe Recipes
Sautéed Broccoli Rabe with Garlic and Lemon:
- Sauté chopped broccoli rabe in olive oil with minced garlic and a squeeze of lemon juice.
- Season with salt and pepper to taste.
Broccoli Rabe and Sausage Pasta:
- Combine cooked broccoli rabe with sautéed Italian sausage, chopped tomatoes, and your favorite pasta.
- Toss with a drizzle of olive oil and grated Parmesan cheese.
Roasted Broccoli Rabe with Parmesan:
- Toss broccoli rabe with olive oil, salt, and pepper.
- Roast in a preheated oven until tender and slightly charred.
- Sprinkle with grated Parmesan cheese before serving.
How many calories are in Broccoli Rabe?
Each 1 cup chopped of Broccoli Rabe contains 8.8 calories.
Broccoli Rabe Nutritional Information
| Nutrient | Amount per 1 cup chopped (40g) |
|---|---|
| Calories | 8.8 Calories |
| Protein | 1.3g |
| Fat | 0.2g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 1.1g |
| Dietary Fiber | 1.1g |
| Sugar | 0.2g |
| Sodium | 0.013mg |
| Potassium | 0.0784mg |
| Calcium | 0.043mg |
| Iron | 0.0009mg |