This is by far is my favourite vegetable to make during the week. I usually eat rapini sprinkled with lactose free cheese along with steamed yams. It’s quick to cook and it packs a variety of vitamins.
Rapini
Description
This vegetable is so versatile it can be added as a side dish along side any main, or eaten on its own. Serve rapini with your choice of fish or meat, or sauté it in olive oil with garlic and toss those leafy greens with pasta sprinkled with shavings of parmesan cheese. You’re sure to love it.
Also known as broccoli rabe, this vegetable has a variety of health benefits. It contains vitamin A, B, C, K, calcium; iron, magnesium, potassium and zinc just to mention a few. This vegetable is low in carbs and contains only 19 calories per cup. Rapini is amazing for anyone who is on a restricted diet.
Ingredients
Directions
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In a frying pan, heat the oil on medium heat. Add the garlic and sauté for about 1 minute until the garlic is translucent.
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Add the rapini and water then cover and steam for 15 minutes, occasionally turning the greens.
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Once the rapini is cooked (it should still be firm) place it into a medium bowl and toss with salt and pepper.
Serve and enjoy.
Servings 2
- Amount Per Serving
- Calories 202.5kcal
- % Daily Value *
- Total Fat 21.45g33%
- Saturated Fat 3g15%
- Sodium 13mg1%
- Potassium 78.61mg3%
- Total Carbohydrate 2.14g1%
- Dietary Fiber 1.08g5%
- Sugars 0.15g
- Protein 1.37g3%
- Vitamin K 101.8 mcg
- Thiamin 0.6 mg
- Riboflavin 0.51 mg
- Niacin 0.49 mg
- Vitamin B6 0.7 mg
- Pantothenic Acid 0.13 mg
- Phosphorus 29.2 mg
- Copper 0.02 mg
- Manganese 0.16 mg
- Vitamin A 21%
- Vitamin C 13.5%
- Calcium 4.5%
- Iron 5.5%
- Selenium 0.4mcg
- Zinc 0.31mg
- Magnesium 8.8mg
- Vitamin E 3.56mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.