Meatless Monday: Lemony Almond Broccoli RabeMonday, April 8, 2013
By Gail Watson, Contributing blogger
This Monday you can get a nutritious dinner on the table in less than 30 minutes. Often touted as a super food, quinoa is packed with protein and fiber. Steaming the broccoli rabe turns it a bright green and preserves vitamins A, C and K. The almonds add heart healthy fat and a delicious crunch.
Lemony Almond Broccoli Rabe with Quinoa and Fresh Ricotta
Prep time: 5 minutes
Cooking time: 20 minutes
1 cup quinoa
¼ teaspoon salt
1 tablespoon canola oil
1 clove garlic, minced
¼ cup sliced almonds
¼ teaspoon red pepper flakes (optional)
1 bunch of broccoli rabe, about 12 ounces, rinsed and stems trimmed
1 tablespoon water
¼ teaspoon of salt
2 cups fresh part skim ricotta
1 lemon, zested and sliced into wedges
In a medium saucepan bring 2 cups of water to a boil; add quinoa and salt. Bring back to a boil, then lower to a simmer and cook for about 12 minutes, or until the quinoa has absorbed all the water. Remove from the heat, cover and set aside.
In a large sauté pan warm the oil over medium heat and gently cook the garlic for 2 minutes. Add the almonds and pepper flakes (if using) to the pan and while constantly stirring, toast the almonds to a golden brown, about 5 minutes. Scrape the almonds into a bowl and set aside, reserving the oil in the pan.
Reheat the pan with the reserved oil over medium heat. Add the broccoli rabe and sauté for 2 minutes; turn the stalks over and sauté another 2 minutes. Add 1 tablespoon of water to the pan and cover with a lid to steam for 1 minute. Remove the lid, sprinkle the rabe with salt, and cook until the water has evaporated, about 1 more minute.
To serve, fluff the quinoa and divide onto four plates. Top with equal portions of broccoli rabe and ricotta. Squeeze lemon juice over each plate. Top with a sprinkling of lemon zest and the reserved toasted almonds.
Nutrition Information (per serving):
Calories: 423; Protein: 24 grams; Total fat: 19 grams; Sat fat: 7 grams; Carbs: 40 grams; Fiber: 7 grams; Sugar: <1 gram