Pasta with Broccoli Rabe (Diabetic)


1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped


Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.

Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.

Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.

Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.

*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Yield: 6 servings.

Helpful Hints:

Nutrition Facts Per Serving:

 Calories:  379
Carbohydrates:  60 g
Protein:  11 g
Fat:  10 g
Saturated Fat:  1 g
Cholesterol:  0 mg
Sodium:  111 mg
Fiber:  2 g

Exchanges per serving:

 4 Bread/Starch, 2 Fat.


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