“Meatless Monday” Recipe of the Week – Pasta with Broccoli Rabe

July 6, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Pasta with Broccoli Rabe. To make this week’s recipe you’ll be needing Salt, Broccoli Rabe, Extra Virgin Olive Oil, Garlic Red Pepper Flakes, Ziti Pasta, and Tomatoes. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Pasta with Broccoli Rabe
A traditional Italian dish! Replace broccoli rabe with broccoli for a milder flavor.

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

Yield: 6 servings

1 – 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.

2 – 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.

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

4 – 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

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

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Kitchen Hint of the Day!

July 6, 2020 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Health benefits of Broccoli Rabe……………………..

It’s loaded with vitamins A, C, and K, and also packs in minerals like calcium, folate, and iron, just to name a few. Also Broccoli rabe is filled with water and fiber, which aid in digestion and can also keep you feeling fuller for longer, supporting healthy weight loss.

Grilled Broccoli Rabe

September 3, 2019 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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I’ve got a perfect Diabetic Friendly side dish for that Grilled Salmon, Grilled Broccoli Rabe. You’ve already got the grill fired up for the Salmon so just go ahead and prepare a side dish too.Easy to prepare and all you’ll need is the Broccoli Rabe along with with Extra Virgin Olive Oil, Kosher Salt, and Crushed Red Pepper. This recipe is also from the Diabetes Self Management website! A fantastic recipe site so be sure to check it out. So Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Grilled Broccoli Rabe
In a rush to make dinner?
This quick and easy broccoli rabe recipe is packed with nutrition — and flavor!

Sometimes, you don’t have the time to cook fresh vegetables but luckily our grilled broccoli rabe is an easy alternative.

1 bunch broccoli rabe, tough lower stems removed
Extra virgin olive oil
Kosher salt
Pinch of crushed red pepper

1 – Immerse the rabe in a large bowl of tap water and let it hang out for 10 to 15 minutes.

2 – Preheat the grill to medium.

3 – Drain the rabe but DO NOT shake off the excess water. Toss the rabe with olive oil and salt and lay it on the grill in an even layer.

4 – Cook the rabe for 3 to 4 minutes per side, turning as needed so all sides grill. The rabe should start to soften and char. If it starts to char too quickly, spray or shake a few drops of water on it.

5 – When the rabe is tender, remove it from the grill, drizzle with a bit more olive oil, and add a sprinkey-dink of salt and crushed red pepper. Serve hot or at room temp.

Yield: 4 servings.

Serving size: 1/4 of recipe.

Nutrition Facts Per Serving:
Calories: 59 calories, Carbohydrates: 3 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 274 mg, Fiber: 3 g

Soup Special of the Day! – Turkey Meatball and Chickpea Soup

October 16, 2016 at 5:06 AM | Posted in Jennie-O Turkey Products, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is a Turkey Meatball and Chickpea Soup. It’s from the Jennie – O website and uses JENNIE-O® Extra Lean Ground Turkey Breast along with chickpeas and fresh broccoli rabe. You can find this recipe along with all the other delicious and healthy recipes on the Jennie – O website. Make the SWITCH! https://www.jennieo.com/



Turkey Meatball and Chickpea Soup

Ground turkey meatballs simmered in a savory broth with chickpeas and fresh broccoli rabe. What more do you need to know? How about the fact that this flavorful soup recipe is ready in under 30 minutes?


1 (16-ounce) package JENNIE-O® Extra Lean Ground Turkey Breastturkey-meatball-chickpea-soup
crushed red pepper flakes, to taste
2 cups low-sodium chicken broth
2 cups low-fat salt-free marinara sauce
1 (15-ounce) canned low-sodium chickpeas, drained and rinsed
½ pound broccoli rabe, cut into bite size pieces
2 tablespoons grated pecorino romano cheese

1) Season turkey breast with red pepper flakes. Roll turkey into ½-inch meatballs. Spray large skillet with nonstick cooking spray and heat over medium heat. Add meatballs and cook 9 to 12 minutes, covered, turning several times to well-done, 165°F as measured by a meat thermometer.
2) Heat large pot over medium heat. Add chicken broth, marinara sauce, chickpeas, and red pepper flakes until mixture comes to a light simmer. Stir in broccoli. Cover and simmer 10 to 12 minutes. Add meatballs. Cook additional 5 minutes or until hot.
3) Ladle into bowls and top with cheese.
* Always cook to an internal temperature of 165°F.

Saturated Fat1.5g

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