Broccoli Rabe with Mushrooms


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Serves 4  Cook Time 15 minutes

Ingredients:
2 bunches broccoli rabe
2 tbsp olive oil, divided
2 cloves garlic pinch
red pepper flakes
1/2 lb shitake mushroom
sliced pinch salt

Directions:

Bring salted water to a boil over medium high heat and cook the broccoli rabe until tender, about 5 minutes.

Heat 1 tbsp olive oil with garlic and a pinch of red pepper flakes in a skillet over medium high heat. Add mushrooms and cook until golden brown, about 2 minutes.

Add 1 tbsp olive oil and broccoli rabe and cook for 5 more minutes. Season with a pinch of salt.

Nutrition Info: calories 185.5, fat 8.2g, protein 14g, carbohydrates 20g fiber 11g,
sodium 89mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Broccoli Rabe with Parmesan


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Serves 6 Cook Time 20 minutes

Ingredients:
1 lb broccoli rabe,cut in 2” pieces
5 cloves garlic, sliced thin
2 tbsp olive oil
1 oz parmesan cheese, shaved
2 tsp balsamic vinegar
1/4 tsp red pepper flakes
1/4 tsp salt
1/2 tsp black pepper

Directions:

  1. Bring 8 cups of water to a boil in a large pot. Cook broccoli rabe in boiling water for 2 minutes and drain.
  2. Heat a non-stick skillet over medium heat and add oil, swirl the pan to coat. Add the red pepper and garlic to the pan and cook for 30 seconds. Drizzle the vinegar and lightly toss. Add the broccoli and top with shaved parmesan.

Nutritional Information Per 3/4 C serving calories 86, fat 6g, protein 5g, carbohydrates 2g, fiber 2g, sodium 130 mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Braised Broccoli Rabe


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Serves 8  Cook Time 15 Minutes

Ingredients:
2 Tbsp extra virgin love oil
3 garlic cloves, thinly sliced
2 lb (about 2-3 bunches) Broccoli Rabe
3/4 C low-sodium chicken broth
1/2 tsp red pepper flakes
salt and pepper to taste

Directions:

  1. In a large skillet, with a tight lid, heat the olive oil over medium heat. Add the garlic and cook until fragrant (30 seconds).
  2. Add the broccoli rabe, and chicken broth, season with red pepper flakes.
  3. Bring this to a boil over high and cover. Reduce heat and simmer until tender (15 minutes)
  4. Remove the broccoli rabe and place aside, turn up the heat to medium high and simmer the broth until it’s reduced by half, pour this over the broccoli rabe.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Metabolic Recipes