Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Grape | 1/2 cup (76g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 bunch broccoli rabe (1 lbs each)
- ends tripped off and cut
- across into 1inch peices
- 1 lbs penne or whole wheat pasta
- 4 tsp veggie stock
- 6 tbsp raisins
- 8 cloves garlic (peeled and
- minced)
- 4 tbsp water
- 1/2 tsp dried red pepper flakes
- 2 tsp fresh lemon juice
- 2 tsp salt
- 1 each freshly ground pepper
- =
Directions
Bring a large pot of lightly salted water to the boil. Add the broccoli and blanch for 1 minute. Drain and pat dry. Bring another large pot of slated water to the boil. Add pasta and cook until al dente. Meanwhile, heat 2 teaspoons of the veggie stock in a large nonstick skillet over med. heat. Add the raisins and cooks, tossing frequently, until lightly "toasted". Add the garlic and cook, stirring constantly for 30 seconds. Add the broccoli, the water and the red pepper and cook until tender (about 5 min) drain the pasta and add the broccoli, the remaining veggie stock, the lemon juice, salt and peeper to taste. Toss combine. Divide about 4 plates and serve.