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Baking , Deep-Frying , Flavored Oils , Fondue , Grilling , Salads , Saute & Stir-Fry , Home Spa , Introduction to Canola Oil

    

Rapini Sauté

Source: Cheryl Forberg, R.D., Category: Saute & Stir-Fry, Heart-Smart, Side Dish

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Combining red and green vegetables is both festive and healthful. 

 

Ingredients:

  • 2 Tbsp canola oil 30 mL
  • 3 bunches rapini (broccoli rabe), about 3 1/4 lb (1.5 kg), rinsed, trimmed and cut into 3-inch (7.6 cm) pieces
  • 3 large garlic cloves, minced or crushed 
  • 1/2 tsp salt 2 mL
  • 1 1/2 (375 mL) cups diced roasted red bell pepper, from one 12-oz jar (341mL)     
  • 3 Tbsp slivered almonds, toasted 45 mL

Instructions:

1. Heat very large Dutch oven over medium-high heat. Add canola oil to pan; add rapini, garlic and salt. Toss well, reduce heat to medium-low and cover. Cook for 10 minutes or until rapini are tender, turning a few times while cooking.

2. Add roasted pepper and toasted almonds, toss and serve.

Yield: 8 servings. Serving size: 1 cup (250 mL).

Cook's note: Sometimes rapini can taste a little bitter. If your rapini is on the bitter side, drizzle a tablespoon or so of balsamic vinegar on top of it.


 Nutritional Analysis
Per Serving
Calories 110
Total Fat 5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 55 mg
Carbohydrates 11 g
Fibre <1 g
Protein 7 g

 

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