Three simple spring green vegetables - Newsday

Three simple spring green vegetables

Sauteed broccoli rabe Sauteed broccoli rabe Photo Credit: Marge Perry

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TIP: Green vegetables are at their most flavorful when the color is brightest: If you continue cooking, the color grays as flavor wanes.

SAUTÉED BROCCOLI RABE

1 to 1 1/2 pounds bunch broccoli rabe, stems trimmed

2 tablespoons extra-virgin olive oil

4 cloves garlic, thinly sliced

1/4 teaspoon salt

1/4-1/2 teaspoon red pepper flakes

1. Bring a large pot of water to a boil; add the broccoli rabe and cook, tossing occasionally, until the rabe is bright green and somewhat tender. Drain.

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2. Heat the oil in the same pot over medium high; add the garlic and cook, stirring, until it is lightly golden, about 45 seconds. Add the rabe and cook, tossing to ensure the garlic is not all at the bottom of the pan. Add the salt and red pepper flakes and cook until tender, about 2 minutes. Makes 4 servings.

Nutritional analysis for each serving: 109 calories, 5 g protein, 8 g carbohydrates, 0 g fiber, 7 g fat, 1 g saturated fat, 188 mg sodium

ARTICHOKES WITH MUSTARD VINAIGRETTE

4 artichokes

2 tablespoons Champagne vinegar

2 teaspoons honey

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1 teaspoon Dijon mustard

1/4 cup canola oil

Salt and pepper to taste

1. Bring about 3 inches of water to a boil in a large pot.

2. Cut top inch of the artichoke; pull off tough lower leaves. Snip the tips of the outer petals with scissors. Add artichokes to boiling water, cover and simmer until a petal near the center pulls out easily, about 30 minutes. Remove from pot and drain upside down.

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3. While artichokes cook, make the vinaigrette: in a small bowl, combine the vinegar, honey, and mustard. Slowly whisk in the oil until combined; season with salt and pepper. Serve the vinaigrette as a dipping sauce or drizzled over each artichoke. Makes 4 servings.

Nutritional analysis for each serving: 198 calories, 4 g protein, 17 g carbohydrates, 7 g fiber, 14 g fat, 1 g saturated fat, 150 mg sodium

ORANGE-MINT GARDEN PEAS

2 pounds peas in the pod, shelled (about 2 cups)

1 tablespoon unsalted butter

1 teaspoon orange zest

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1/4 cup fresh mint leaves, chopped

1/4 cup chopped scallions

1. Bring a pot of lightly salted water to boil; add the peas and cook until bright green and crisp tender, about 2 minutes. Drain and transfer to a bowl.

2. Toss with butter until melted; stir in orange zest, mint and scallions and season to taste with salt. Makes 4 servings.

Nutritional analysis for each serving: 89 calories, 4 g protein, 11 g carbohydrates, 4 g fiber, 3 g fat, 2 g saturated fat, 7 mg sodium

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