Lemon Garlic Broccoli Rabe or Rapini

Lemon Garlic Broccoli Rabe or Rapini
Serves 4
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Ingredients
  1. 1 lb. broccoli rabe or broccoli, washed and trimmed
  2. 1 T. olive oil
  3. 1/2 cup chicken stock
  4. 2 garlic cloves, thinly sliced
  5. zest of 1 lemon plus 1 T lemon juice
  6. salt and pepper to taste
Directions
  1. In a large sauce pan, add all ingredients except the lemon zest, juice, salt and pepper, bring to a boil for 1 minute.
  2. Reduce the heat to low and cover tightly to steam the broccoli for about 5 minutes or until just tender.
  3. Uncover the pan and return the pan to high, reducing the liquid by half, add the lemon zest, juice and salt and pepper to taste.
  4. Serve immediately.
Notes
  1. ***Healthy Substitutions
  2. Using chicken stock to steam the broccoli adds an abundance of flavor with very little fat.
  3. Fresh lemon juice as well as the zest really boost the flavor of dishes and eliminates the need for additional salt.
  4. ***Cooking tips
  5. Look for tightly clustered, firm broccoli heads for the best quality.
  6. Taking the time to peel the tough portion of broccoli stalks makes for a more tender dish while preserving much of the vegetable that often gets discarded.
  7. Be sure to zest any citrus before cutting or juicing, it is very difficult to remove the zest after you have cut the fruit. Also, invest in a good microplane grater for your kitchen, it will last forever and makes easy work of zesting citrus and grating hard cheeses.
  8. ***Nutritional facts
  9. Broccoli has a positive impact on our body’s detoxification system due to the special combination of phytonutrients found in this vegetable.
  10. Broccoli has high levels of both vitamin K and vitamin A which help with the absorption of vitamin D. This is particularly helpful since vitamin D deficiency is a growing problem.
  11. Steamed broccoli actually has some health benefits over raw broccoli, the steaming process helps to boost it’s cholesterol-lowering abilities.
Robin Shea http://www.robinshea.com/
2016-01-04T19:07:57+00:00

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