Broccoli Rabe by Elizabeth Pivonka, Ph.D., R.D., President, Produce for Better Health Foundation (NAPSA)—Broccoli rabe is a leafy, budded, dark green vegetable that is often described as a cross between broccoli and mustard greens. However, it’s a stand-alone vegetable and if you haven’t seen it or tried it, you're in for a big surprise. Packed with an amazing amount pe of vitamins A and C and cancer-preventing compounds, it is a prominent mem- ber of 5 A Day The Pivonka Color Way’s green group. Including in your daily diet a wide rangeofcolorful fruits and vegetables, helps you stay healthy and energetic. Each colorful group—blue/purple, green, white, yellow/orange and red—provides varying amounts of vitamins, minerals, fiber and health-promoting phytochemicals. Broccoli rabe, also known as rapini and broccoli raab, is a classic Italian vegetable well worth trying. You can substitute broccoli rabe, pronounced “rob,” for spinach or broccoli in most recipes; but be prepared—it has a fascinating flavor. For a milder version, try blanching it first. Great for adding a zesty lift to soups, pasta, potato dishes, quiche, casseroles, or served as a side dish with fish, lean beef, pork or chicken. Andy Boy Broccoli Rabe with White Beansis a quick and easy recipe that takes less than 20 minutes to make. Serveit as a vegetarian main dish with some crusty whole grain bread and you have a one-pot meal with very little clean up. This recipe also is a tasty complement to grilled chickenorfish. Look for broccoli rabe stems that are tender but firm, with many tight heads or “buds.” Preparation is easy, just rinse and trim the ends; leaves, stems and heads are 100 percent edible. Very little cooking time is required, only three to five minutes to steam, stir-fry, braise, or saut. Broccoli rabe is available yearround; ask your produce manager if it is not readily available at your local market. For more broccoli rabe recipes and information, visit the Web site www.andy boy.com; and for more information about 5 A Day The Color Way, visit the Web site www.5aday.com and www.aboutproduce.com. Andy BoyBroccoli Rabe with White Beans 2 teaspoonsolive oil 1 shallot, peeled and chopped 1 clove garlic, peeled and thinly sliced 1 bunch AndyBoy Broccoli Rabe, rinsed, stems trimmed, chopped 1 cup low-sodium chicken broth or water 1 (16-ounce) can white cannellini beans, drained and rinsed '% teaspoon crushed red pepperflakes 1 ounce shredded Parmesan cheese Heat a large skillet over medium-high heat. When hot, add olive oil, then shallot and garlic and cook andstir until transparent but not brown, about 3 to 5 minutes. Add broccoli rabe and broth or water and simmer until rabe is tender, about 3 to 5 minutes. Add beans and pepperflakes and cook until beans are hot, about 5 minutes. Garnish with Parmesan cheese. Serve hot. Makes5 servings. Nutritional information per serving: calories: 138, total fat: 4.1g, saturated fat: 1.4g, % calories from fat: 26%, protein: 9g, carbohydrates: 18g, cholesterol: 5mg, dietary fiber: 4g, sodium: 322mg. wenn nee e eee BC eee eee enn nee ne nnn nnn n nen Note to Editors: Fifty-seventh in a series of monthly 5-A-Day columns, with more stories featuring fruits and vegetables at www.napsnet.com and search: “Pivonka.”
