Broccoli rappi- sweet and smoky with garlic
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 130.9
- Total Fat: 6.2 g
- Cholesterol: 0.0 mg
- Sodium: 475.7 mg
- Total Carbs: 14.0 g
- Dietary Fiber: 5.7 g
- Protein: 7.9 g
View full nutritional breakdown of Broccoli rappi- sweet and smoky with garlic calories by ingredient
Introduction
Followed my tastebuds and my body's cravings on this one, trying to limit salt and fat but keep flavor. Also, the cider vinegar and molasses give it a sweet-tangy flavor while the lemon brightens the bitterness of the greens. Created June 1,2009 Followed my tastebuds and my body's cravings on this one, trying to limit salt and fat but keep flavor. Also, the cider vinegar and molasses give it a sweet-tangy flavor while the lemon brightens the bitterness of the greens. Created June 1,2009Number of Servings: 3
Ingredients
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1 pound fresh broccoli rappi (also know as broccoli raab)
90 grams brown mushrooms (crimini or baby bellas)
1/2 a yellow or red bell pepper, cut in 1" dice
1/2 lemon, cut in 4 quarters
4 cloves garlic, thinly sliced
2 cloves garlic, minced very fine
1/2 a medium onion (a little more than 1/2 cup),sliced thin
1/4 cup Organic cider vinegar
2 Tablespoons water
1 Tablespoon olive oil or nut oil like walnut
1/2 teaspoon blackstrap molasses
1/2 teaspoon turmeric
1/2 teaspoon chipotle pepper powder
1/2 teaspoon salt
OPTIONAL: if using as a main dish, add some walnuts and a bit of fresh farmers cheese and serve over a whole grain like brown basmati rice, barley or quinoa
Directions
Makes about 3 very generous 1 cup servings.
1. Wash the broccoli raab thoroughly but don't shake off the excess water, you'll want this to help steam and wilt it in the pan. Slice the other vegetables and heat 1 Tablespoon olive oil or nut oil in a deep frying pan over medium high heat.
2. Sautee the onions, garlic slices, (reserve the minced), mushrooms and peppers for about 5 minutes, stirring quickly at first to coat with the oil.Add 1/2 the salt so it sweats the onions and mushrooms along with the tumeric. Stir once or twice more during time to keep from burning but you want them to brown.
3. Add the minced garlic to the 2 Tablespoons water and toss into pan. Immediately put in the chopped broccoli raab, pour in the cider vinegar and salt and chipotle powder and black pepper. Squeeze the lemon wedges over it, then add them to the pot. Toss well to bring hot vegetables on top, letting the greesn start to wilt. This takes about 3-5 minutes.
4. Add the blackstrap molasses to the juice on the bottom and mix well. Cover, reduce to a medium low heat and let simmer for 5-10 minutes until the broccoli is as tender as you like it. Stir occasionally to blend the flavors. Remove the lemon wedges (or leave them in for color) and serve immediately while hot.
Number of Servings: 3
Recipe submitted by SparkPeople user CCKELLY3.
1. Wash the broccoli raab thoroughly but don't shake off the excess water, you'll want this to help steam and wilt it in the pan. Slice the other vegetables and heat 1 Tablespoon olive oil or nut oil in a deep frying pan over medium high heat.
2. Sautee the onions, garlic slices, (reserve the minced), mushrooms and peppers for about 5 minutes, stirring quickly at first to coat with the oil.Add 1/2 the salt so it sweats the onions and mushrooms along with the tumeric. Stir once or twice more during time to keep from burning but you want them to brown.
3. Add the minced garlic to the 2 Tablespoons water and toss into pan. Immediately put in the chopped broccoli raab, pour in the cider vinegar and salt and chipotle powder and black pepper. Squeeze the lemon wedges over it, then add them to the pot. Toss well to bring hot vegetables on top, letting the greesn start to wilt. This takes about 3-5 minutes.
4. Add the blackstrap molasses to the juice on the bottom and mix well. Cover, reduce to a medium low heat and let simmer for 5-10 minutes until the broccoli is as tender as you like it. Stir occasionally to blend the flavors. Remove the lemon wedges (or leave them in for color) and serve immediately while hot.
Number of Servings: 3
Recipe submitted by SparkPeople user CCKELLY3.
