BROCCOLI PARMIGIANO Easy Diet Recipe
Nutritional Information Per Serving:
Net Carbs: 4.5 grams
Fiber: 4.5 grams
Protein: 7 grams
Fat: 7 grams
Calories: 114
Protein: 7 grams
Fat: 7 grams
Calories: 114
2 tablespoons virgin olive oil
2 large cloves garlic, pushed through a press or finely minced
¼ teaspoon crushed red pepper flakes
2 pounds broccoli rabe or broccoli florets
¼ cup water
2 tablespoons freshly squeezed lemon juice
2 teaspoons fresh grated lemon zest
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
½ cup grated Parmesan cheese
2 large cloves garlic, pushed through a press or finely minced
¼ teaspoon crushed red pepper flakes
2 pounds broccoli rabe or broccoli florets
¼ cup water
2 tablespoons freshly squeezed lemon juice
2 teaspoons fresh grated lemon zest
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
½ cup grated Parmesan cheese
Directions:
Broccoli rabe has 6- to 9-inch stalks and scattered clusters of
tiny broccoli-like buds. It has a more bitter taste than its more
familiar cousin. It takes beautifully to sautéing or braising. Feel free
to substitute broccoli in this recipe if you prefer. Cut a 2-pound head
of broccoli into small florets, then peel the stems and cut in ½-inch
pieces.
1. In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; sauté 30 seconds.
2. Add broccoli rabe, water, lemon juice and lemon zest; mix well. Cover skillet and cook over medium heat 8 minutes or until broccoli rabe is crisp-tender.
3. Season to taste with salt and freshly ground black pepper.
4. Transfer to a serving dish and sprinkle with Parmesan.
1. In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; sauté 30 seconds.
2. Add broccoli rabe, water, lemon juice and lemon zest; mix well. Cover skillet and cook over medium heat 8 minutes or until broccoli rabe is crisp-tender.
3. Season to taste with salt and freshly ground black pepper.
4. Transfer to a serving dish and sprinkle with Parmesan.