Broccoli Raab with Garlic, White Beans, Tomatoes, and Parmesan - 24g Carbs, 7g Fiber, 3g Sugar
From: Vegetarian Times - September 2008 p.44
The depth of the wok allows you to simultaneously saute and steam
the broccoli raab while preserving its beautiful green color. To
make the dish vegan, garnish with toasted breadcrumbs instead of
Parmesan cheese.
30 minutes or fewer
Serves: 5
3 Tbsp olive oil, divided
2 cloves garlic, minced (2 tsp)
2 12 oz bunches broccoli raab, trimmed and coarsely chopped
1 tsp red pepper flakes
1 pint grape tomatoes
1 (14 oz can) white beans, rinsed and drained
1/4 cup grated Parmesan cheese, for garnish
1. Heat 2 Tbsp oil in wok over medium-high heat. Saute garlic until it
sizzles, then add broccoli raab and red pepper flakes. Season with salt,
and saute 5 to 7 minutes, or until broccoli raab is wilted. Transfer
broccoli raab from wok to serving plate.
2. Add remaining 1 Tbs. oil to wok. Add tomatoes, and cook 5 to 7 minutes,
or until skins brown and tomatoes begin to split, stirring occasionally.
Stir in white beans, and cook 2 to 3 minutes, or until heated through.
Spoon tomato-bean mixture on top of broccoli raab, and garnish with
Parmesan.
Serves: 5
Nutrition per Serving:
220 Calories, 9.5g Total Fat, 2g Saturated Fat, 0mg Cholesterol,
11g Protein, 604mg Sodium, 24g Carbs, 7g Fiber, 3g Sugar
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment