Broccoli Rabe - Information and Recipes
Broccoli rabe is becoming ever more trendy because of its nutritional benefits and savory qualities, but its pungent taste is not for everyone. Blanching it is a must.
Broccoli rabe (pronounced rob) is a member of the enormous brassica family tree and a relative newcomer to the U.S. culinary scene. It goes by many aliases, such as choi sum, rapini, broccoli de rape, taitcat and broccoli raab. A few of its many relatives include turnips, cabbage, Brussels sprouts, radishes, kohlrabi, rutabaga, and good old everyday broccoli. But its relationship to broccoli is a very distant one in spite of the strong family resemblance. Broccoli rabe’s character is far more brassy and in-your-face.
Broccoli Rabe Info for the Cook
Rabe is a bitter green and an acquired taste for many. Those who like other bitter or assertive greens such as endive, chicory, radicchio, or arugula will probably be attracted to it. It teams well with other strong flavorings, like garlic and heady olive oils. While many recipes do call for blanching it, there are those that do not. However, it would always be better to blanch it to tone down the bitterness a bit, as it will result in the best of both worlds. Those who like the bitter quality will have enough of it to be happy and those that don’t want too much of it will probably be all right with it too. Anything that could help increase broccoli rabe’s following is a good thing, as it has multiple benefits for the wellness gang.
Broccoli Rabe Nutrition
This cruciferous vegetable packs mega-doses of “healthy,” as do many of its relatives such as cabbage or Brussels sprouts. Just 85 cooked grams (~3 oz.) supplies 10% of recommended fiber, 77% of Vitamin A, 52% of Vitamin C, 10% of calcium, and 6% of iron, and all at a low cost of 28 calories. It is also a good source of Vitamins E and K, potassium, folate, and phosphorus. A complete listing of its nutritional benefits is at the USDA National Nutrient Database.
Broccoli Rabe and Sausage Sandwich with Sharp Provolone
1 small bunch broccoli rabe, stems removed
1 small minced garlic clove, optional
2 tsp olive oil
A few shakes of crushed red pepper
Salt, to taste
1 small 8-9 inch loaf crusty Italian bread (I like Ciabatta)
2 tsp olive oil
4 slices sharp Provolone cheese
Some crushed red pepper
2 links Italian sausage
1 tsp olive oil
Bring a large saucepan of salted water to a boil. Boil broccoli rabe for 1-1 ½ minutes; drain. Plunge in a bowl of ice water. Shocking the rabe will maintain its vivid green color and stop them from cooking.
In a skillet, add 2 tsp olive oil and garlic. Sauté until garlic starts to turn golden. Add broccoli rabe, crushed red pepper, and salt. Sauté 1-2 minutes more. Remove from heat.
Slice loaf in half to make 2 sandwiches. Brush the center of the bread with the olive oil. Place under the broiler for 3-4 minutes, or until golden and crunchy.
Slice sausage links in half. Add 1 tsp olive oil to a skillet, and pan sear 5-7 minutes per side, or until they are brown and crispy.
To make the sandwiches, add the provolone cheese to the hot bread. Top with sausage and broccoli rabe. Season with crushed red pepper and salt. Serve right away while the cheese is hot and melty.
Rapini Saute
1 bunch Rapini
2-3 tablespoons olive oil
2-3 garlic cloves
salt and pepper to taste
To prepare:
Rinse Rapini and cut off base of stems. Cut crosswise into 2-inch lengths. Drop into large saucepan full of boiling salted water for 1 minute. Drain well.
To cook:
Heat olive oil in large skillet over medium-high heat. Add minced cloves of garlic and cook 2 to 3 minutes. Add Rapini; cook and stir until just tender (about 5 to 8 minutes).
Season with salt and pepper and a dash of cayenne pepper, hot pepper sauce or red pepper flakes, if you wish.
Serve as is or add hot, cooked penne or other pasta. Or, try adding cooked white beans with plenty of shredded parmesan cheese for a topping.
