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Broccoli rabe was originally cultivated in the southern Mediterranean. It was brought to the United States in the 1920’s by Italian farmers. Broccoli rabe has been most popular in the Italian and Asian communities for the past several years.
Broccoli rabe looks similar to thin broccoli stalks with small clusters of buds and smooth leaves with sawtooth edges. Broccoli rabe has a somewhat bitter taste and should be cooked to help mellow that taste. It is an excellant source of vitamin C and also contains beta-carotene, fiber, and phytochemicals. Broccoli rabe is available year-round (with the exception possibly being June and July) though its peek season is between late fall and early spring. It is grown in Quebec, California, Arizona, and other states. Broccoli rabe can be found in a refrigerator case sprinkled with ice because it wilts very easily. When selecting this vegetable, choose firm, green, small stems with compact heads and flower buds that are tightly closed and dark green, not open or yellow. Broccoli rabe should be stored in a refrigerator crisper unwashed, either wrapped in a wet towel or in a plastic bag for a maximum of three days. To keep it longer, blanch and freeze it. | | | | Broccoli Rabe | Serving Size: 1 cup
| Amount Per Serving | % Daily Value | | Calories 15 | | | Calories from Fat 0g | | | Total Fat 0g | 0% | | Saturated Fat 0g | 0% | | Sodium 15mg | 1% | | Total Carbohydrate 3g | 1% | | Dietary Fiber 0g | 0% | | Sugars 1g | | Protein 2g | | Vitamin A | 70% | | Vitamin C | 90% | | Calcium | 2% | | Iron | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. |
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Preparation
Prior to cleaning greens, any wilted or yellow leaves should be removed. Next, dunk greens into a bowl of tepid water a few times to clean. Drain and use a salad spinner to dry greens for use in salads. For use in cooking, it is not necessary to completely dry leaves. Traditionally, greens are boiled or simmered very slowly with a piece of ham hock for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes. To decrease the bitterness of greens, blanch them in boiling water for approximately one minute prior to cooking (though this does diminish some if their nutritional value), the color, flavor and texture will be preserved. Greens can than be sautéed (do not use aluminum or iron pans), or added to various dishes during cooking. Broccoli rabe is very bitter when raw so it is recommended to cook this vegetable. Include Cooking Greens in your 5 to 9 A Day Plan! - Chop cooking greens and add to salads.
- Stir-fry greens and add your favorite meat and
Seasonings. - Sliver greens and add them to broths, stews and soups — they are great for livening up the flavor of more mild vegetables.
- Chop cooked greens for use in stuffing, custards, and eye dishes.
- Combine chopped greens, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.
- Serve greens as a side dish. They can be served chilled with olive oil and lemon juice or sautéed with onions and garlic or other seasonings.
- Don’t forget to include greens with your New Year’s meal for good luck!
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Recipes
Quinoa with Broccoli Rabe
Makes 4 servings
Each serving equals one Five A Day servingIngredients 1 cup quinoa
2 cups low sodium vegetable broth
2/3 cup chopped onion
1 tsp minced garlic
1 lb broccoli rabe, trimmed and chopped
¼ teaspoon salt
¼ teaspoon red pepper flakes
Toast quinoa, stirring, in nonstick skillet over medium-low heat, 5 minutes. Bring broth and water to boil in medium saucepan; stir in quinoa. Reduce heat to medium-low; cover and simmer 12 to 15 minutes until liquid is absorbed and quinoa is tender. Fluff with fork and transfer to large bowl; cover and keep warm. Heat a small amount of water or broth in large nonstick skillet over medium-high heat. Add onion and garlic; cook 3 minutes. Stir in broccoli rabe, salt and red pepper. Cook until broccoli rabe is tender, 5 to 7 minutes. Stir vegetables into quinoa. Serve warm or at room temperature. Nutritional analysis per serving: Calories 225, Protein 12g, Fat 3g, Calories From Fat 13%, Cholesterol 0mg, Carbohydrates 38g, Fiber 3g, Sodium 79mg. Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion
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