Eye-Healthy Broccoli Rabe With Tempeh And Pine Nuts Recipe
See also: Chicken chopped salad • Deli-style kale salad • Infused water • Niagara springtime soup sippers • Orange pepper, spinach and sundried tomato frittata • Pumpkin mousse • Roasted salmon with melon salsa • Sunset gazpacho • Tangy carrot salad • Tropical post-run smoothie • Turkey burgers with roasted orange peppers
This side dish features eye-healthy broccoli rabe, which contains significant amounts of vitamins A and C, as well as lutein and zeaxanthin. Chefs love broccoli rabe for its beautiful green color and hearty texture that pairs well with any meat, fish or poultry dish.
We've added a shot of protein to this recipe with tempeh, a fermented soy product that is widely available in natural food stores and now in many supermarkets. Usually you see it packaged in eight-ounce slabs. Tempeh has a bland, slightly nutty taste, and in our recipe we soak it in a sweet and salty mixture to give it more flavor. When toasted in a hot skillet, it makes a crispy, nutritious addition to just about any sauteed vegetable.
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The chicken stock mellows the slightly bitter taste of the broccoli rabe a trick we borrowed from Italian cuisine. You can make this dish vegan by using vegetable stock instead.
Sauteed broccoli rabe is a versatile side dish with eye-healthy nutrients.
Broccoli Rabe with Tempeh and Pine Nuts
4 ounces tempeh, chopped into small bits
2 Tbsp tamari (or low-sodium soy sauce)
1 Tbsp agave nectar (or honey)
1/4 cup pine nuts
1-1/2 pounds broccoli rabe with stem ends removed
1 shallot, chopped small
2 cloves garlic, sliced thin
1/3 cup chicken stock
Salt and pepper
1/2 tsp pepper flakes
- Mix the soy sauce and agave nectar in a bowl, then add the tempeh and let soak for five or 10 minutes.
- Heat a tablespoon of olive oil in a small skillet over moderate heat. Add the tempeh and saute for a few minutes until it begins to look crispy. Add the pine nuts and continue cooking for a minute or two, until they are browned. Remove from heat.
- Heat a large pot of salted water to boiling. Place the broccoli rabe in the pot, cook for a minute, then remove from heat and drain well.
- Saute shallot and garlic in two tablespoons of olive oil in a large skillet over moderate heat. After two minutes, add the broccoli rabe. Cook until it's beginning to brown, about four minutes. Add the chicken stock, and toss to coat. Cook on high until the liquid boils away, then remove from heat.
- Salt and pepper to taste, then toss with the pepper flakes. Sprinkle the tempeh and pine nuts over the top, and serve.
[Page updated March 2017]