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Broccoli Rabe with Tomatoes, Anchovies & Spaghetti

 
One serving costs about $2.07

$2.07 per serving

6 people like this recipe

6 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 healthy,pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

Broccoli Rabe with Tomatoes, Anchovies & Spaghetti might be just the side dish you are searching for. This recipe serves 4 and costs $2.07 per serving. One serving contains 596 calories, 31g of protein, and 12g of fat. If you have juice of lemon, anchovies, garlic, and a few other ingredients on hand, you can make it. Only a few people made this recipe, and 6 would say it hit the spot. From preparation to the plate, this recipe takes approximately 45 minutes. It is a good option if you're following a pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is super. Similar recipes include My Broccoli Rabe “spaghetti,” Tomatoes, & Chicken, Broccoli Rabe with Anchovies and Breadcrumbs, and Broccoli Rabe With Garlic & Anchovies.

Ingredients

Servings:
1 bunch
1 bunch broccoli rabe
broccoli rabe
2 oz
2 oz canned anchovies
canned anchovies
6 cloves
6 cloves garlic
garlic
1
1  lemon (juice)
lemon (juice)
1 Dashes
1 Dashes red pepper flakes
red pepper flakes
some
some romano cheese
romano cheese
1 box
1 box spaghetti
spaghetti
2
2  tomatoes
tomatoes
1 bunch broccoli rabe
1 bunch
broccoli rabe
2 oz canned anchovies
2 oz
canned anchovies
6 cloves garlic
6 cloves
garlic
1  lemon (juice)
1
lemon (juice)
1 Dashes red pepper flakes
1 Dashes
red pepper flakes
some romano cheese
some
romano cheese
1 box spaghetti
1 box
spaghetti
2  tomatoes
2
tomatoes

Equipment

frying pan
frying pan
pot
pot
frying pan
frying pan
pot
pot


Instructions

  1. Cut the stems of the broccoli off, about 1 inch.
  2. Place the broccoli in a saucepot of boiling water for about 3-4 minutes. Drain and set aside.
  3. Heat a large frying pan with a few drizzles of olive oil and place the garlic, red pepper flakes and tomatoes in the pan to saut until the tomatoes are soft and the garlic fragrant. Add the broccoli rabe and continue to saut for a few more minutes. Add the anchovies and toss. Continue to saut on low while preparing the spaghetti.
  4. When preparing the spaghetti, add a cup of the water from the spaghetti to the broccoli rabe.
  5. Drain the spaghetti. In a serving plate drizzle olive oil and grate Romano cheese at the bottom of the plate. Add the spaghetti, top with the broccoli rabe. Drizzle a little olive oil over the top, squeeze the juice of 1 lemon over the top and finish with freshly grated Romano cheese.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.07
Ingredient
1 bunch broccoli rabe
2 ounces canned anchovies
6 cloves garlic
1 lemon (juice)
1 Dashe red pepper flakes
some romano cheese
1 box spaghetti
2 tomatoes
Price
$1.50
$2.02
$0.40
$0.20
$0.05
$2.40
$0.96
$0.72
$8.27

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • The best method for cooking pasta is pretty controversial, but most sources seem to reach a consensus. Check out our lesson on how to cook pasta in the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
595k Calories
30g Protein
11g Total Fat
91g Carbs
62% Health Score
Limit These
Calories
595k
30%

Fat
11g
18%

  Saturated Fat
5g
36%

Carbohydrates
91g
30%

  Sugar
5g
6%

Cholesterol
43mg
14%

Sodium
913mg
40%

Get Enough Of These
Protein
30g
62%

Vitamin K
134µg
128%

Selenium
86µg
123%

Manganese
1mg
71%

Phosphorus
540mg
54%

Calcium
452mg
45%

Vitamin A
2198IU
44%

Vitamin B3
5mg
29%

Vitamin C
24mg
29%

Magnesium
102mg
26%

Fiber
6g
24%

Copper
0.46mg
23%

Zinc
3mg
22%

Iron
3mg
21%

Vitamin B6
0.42mg
21%

Folate
82µg
21%

Vitamin B2
0.32mg
19%

Potassium
640mg
18%

Vitamin B1
0.25mg
17%

Vitamin E
2mg
13%

Vitamin B5
1mg
10%

Vitamin B12
0.46µg
8%

Vitamin D
0.39µg
3%

covered percent of daily need

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