What do you know about broccoli rabe? Lisa Andews, MEd, RD, LD has done some research for your next messages:
Broccoli rabe is often known as “baby broccoli” though it is not related to broccoli.
Broccoli rabe can be harvested all year long but should be picked before florets form.
Broccoli rabe is also known as “rapini” and resembles a cross between broccoli and spinach.
Chinese and Italian chefs have utilized broccoli rabe for centuries in cooking.
Broccoli rabe is an excellent source of vitamin C and contains folate, fiber, potassium and calcium as well.
Broccoli rabe contains just 9 calories per cup (40 g) serving.
Here are some great kitchen hacks:
- Cooking broccoli rabe tames its bitter taste.
- The best way to cook broccoli rabe is to stir fry it with mushrooms, steam it in the microwave, or to add it to pasta sauces during the last few minutes of cooking.
- You can also saute it by heating a pan with a little olive oil, sauteeing garlic until nutty, and then adding the broccoli rabe to the pan. Cover and cook for 2-3 minutes until the broccoli rabe is crisp tender.
- Broccoli rabe looks totally cool when you leave the stems a little longer and keep the leaves on it!
- Mix it with Bok Choy for a wonderful green vegetable dish that is sure to tempt even the pickiest eater.
Lisa Andrews, MEd, RD, LD, is a registered dietitian and owner of Sound Bites Nutrition in Cincinnati. She shares her clinical, culinary, and community nutrition knowledge through cooking demos, teaching, and freelance writing. Lisa is a regular contributor to Food and Health Communications and Today’s Dietitian and is the author of the Healing Gout Cookbook, Complete Thyroid Cookbook, and Heart Healthy Meal Prep Cookbook. Her line of food pun merchandise, Lettuce beet hunger, supports those suffering food insecurity in Cincinnati. For more information, visit her website: https://soundbitesnutrition.com/