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Easy Esselstyn Diet Recipes with Pictures: Broccoli Rabe with Braised Onions

 

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Dinner: 073

Broccoli Rabe with Braised Onions

 

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Dinner

 

Dinner

Although easy to prepare this meal needs some basic preparation of blanching for reducing the sometimes strong bitterness of the Broccoli Rabe (also called Broccoli Raab or Rapini) greens.

Served

Broccoli Rabe provides a wonderful soft green that has a mild taste and a refreshing natural bitterness. Combined with the caramelized sweet taste of the braise onion this dinner provides a great treat for hot summer days.

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Get in Advance:

1 bunch of Brocceli Rabe greens, with lower harder stems removed and cut to 1 inch stripes

1 medium yellow onion, sliced length-wise

2 large garlic cloves, minced

1/2 cup of low-salt low-fat vegetable broth

of teaspoon of red chili flakes

 

Have On Hand:

Crisp bread

Ingredients

 

Recipe

(Adapted and expanded various web resources)

 

For 2 portions. Total prep-time 45 min.

 

Preparing the soft vegetables

Half the onion across and then slice the halves length-wise

Mince garlic

 

Prepare the Broccoli Rabe leaves

Wash the leaves thoroughly

Dispose of the lower harder stems

Cut green into 1 inch wide stripes

 

Blanching

Have a bowl with ice water ready as well as a pot with boiling water.

Work in small batches boiling leaves for 1 min and then shock-cooling them and gathering them in a separate bowl.

 

Braising and cooking

In hot dry sauce pan stir onions and garlic until onions start to brown 5 min

Reduce heat add cup of vegetable broth and solubilize caramelized layer.

Add and stir in the chili pepper flakes.

Add blanched broccoli rabe leaves, fold under broth, bring to a short simmer for 1-2 min preventing that the green wilts.

Serve right away.

 

Serve with crisp bread and with a green salad

 

Workplace

Getting ready for braising and blanching

 

Cutting the onion length-wise

 

 

Reading for braising

 

Cutting the green including thinner stems

 

 

 

Ready for blanching

 

Boild leaves for 1 min and shock in ice water

 

 

 

Braising the onions and garlic

 

Solubilized caramelized layer

 

 

 

Ready to be folded under the onions

Prepared

 

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