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Low GI Recipe: Broccoli Rabe Tricolore

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September 30, 2011 by Johanna Burani

Low GI Recipe: Broccolirabe Tricolore

“Tricolore” is how the Italians refer to their national flag.  It has “three colors:” green white and red.  And those are the colors you will see looking at you from this dish.  Broccoli rabe is more popular in the States than it is in northern Italy so when I find it and make it for my friends in Friuli, they devour it!  And don’t be fooled: the simplicity of this recipe belies its full-bodied taste.

Low GI Recipe: Broccoli Rabe Tricolore
“Tricolore” is how the Italians refer to their national flag. It has “three colors:” green white and red. And those are the colors you will see looking at you from this dish. Broccoli rabe is more popular in the States than it is in northern Italy so when I find it and make it for my friends in Friuli, they devour it! And don’t be fooled: the simplicity of this recipe belies its full-bodied taste.
Created by:
Cuisine: Italian
Recipe type: Vegetable Side Dish
Serves: 4
Ingredients
  • 1 bunch broccoli rabe, cleaned*
  • 4-5 sun-dried tomatoes, cut in thin strips
  • ¼ teaspoon salt
  • 1½ tablespoons good quality olive oil
  • 1 oz. ricotta salata, shredded
Instructions
  1. Cut away about 1 inch from the bottom of the broccoli rabe stems and remove any discolored leaves.
  2. Place broccoli rabe in a large saute’ pan, add 1 cup water, cover and let simmer for approximately 8 minutes, or until stems are tender.
  3. Drain off all the water. Add the tomatoes, the salt and the oil. Mix well in the pan. Transfer to serving dish.
  4. Top with prepared cheese. May be served warm or at room temperature.
Nutrition Information
Serving size: ¼ Calories: 112 Fat: 7g Saturated fat: 1g Carbohydrates: 7g Fiber: 4g Protein: 6g Cholesterol: 4mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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