Cooking time: 18 minutesBroccoli rabe, also known as rape and rapini, is a pleasingly bitter leafy green vegetable with tiny broccoli-like florets. Very popular in the Italian kitchen, it’s related to both the cabbage and turnip families.
Preparation time: 7 minutes Cooking time: 18 minutes
1 bunch (about 1 pound) broccoli rabe or broccolini, cut into 3" lengths
8 ounces whole wheat penne
4 tablespoons olive oil, divided
1 pound medium raw shrimp, peeled and deveined
2 teaspoons minced garlic
¼–½ teaspoon red-pepper flakes
1⁄3 cup chicken or vegetable broth
½ cup chopped fresh basil
1⁄3 cup (about 1¾ ounces) grated Parmesan cheese
1. Bring 4 quarts of water to a boil in a large pot over high heat. Add the broccoli rabe or broccolini and cook for about 1½ minutes, or until crisp-tender. Remove with a slotted spoon or tongs and plunge into a bowl of cold water. Drain and set aside.
2. Return the pot of water to boiling. Add the penne and cook according to the package directions, omitting the salt.
3. Meanwhile, heat 2 tablespoons oil over medium heat in a large heavy pan. Place the shrimp in the pan in a single layer. Cook for about 2 minutes, stirring once or twice, until the shrimp are opaque. With a slotted spoon or tongs, transfer the shrimp to a medium bowl and set aside.
4. Add the remaining 2 tablespoons oil to the pan and cook the garlic over medium heat for 30 seconds, until fragrant. Add ¼ teaspoon red-pepper flakes and the reserved broccoli rabe or broccolini. Cook for about 2 minutes, or until tender. Add the shrimp, broth, and basil. Cook for about 1 minute just to heat.
5. Drain the pasta and transfer to a large serving bowl. Add the cheese and toss. Add the shrimp mixture and toss. Serve immediately.
MAKES 4 SERVINGS
Per serving: 512 calories, 50 g carbohydrate, 34 g protein, 19 g fat, 3.6 g saturated fat, 157 mg cholesterol, 299 mg sodium, 5 g fiber
Carbohydrate Choices: 3
Dietary Exchanges: 3 starch, 1½ vegetable, 3 meat, 3 fat
