Parmesan Roasted Broccoli Rabe

Ingredients:

• 1 lb. broccoli rabe
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. garlic powder
• 1/4 tsp. chili flakes
• 1/4 cup Parmesan cheese

Makes 4 Servings

1. Preheat oven to 400 F. 
2. Trim the broccoli rabe to remove 1-2 inches of tough stem at the bottom. Cut the larger florets in half lengthwise. Place the broccoli rabe on a baking sheet and drizzle it with the olive oil, tossing to combine. Sprinkle the salt, garlic, and chili flakes on  top. 
3. Bake for 20 minutes, or until the broccoli rabe is tender. Remove it from the oven and toss it with the Parmesan cheese in a large bowl. Divide the prepared broccoli rabe into 4 portions and serve. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Roasted vegetables with Parmesan cheese is quite delicious. Broccoli rabe is a lower-carb alternative to broccolini and is a great way to add more green vegetables to a keto-friendly diet. You can also use broccoli or cauliflower in this recipe and the side dish will still be delicious. This side dish goes great with any kind of protein such as chicken, turkey, veal, pork , beef and fish. 

Shrimp Fra Diavolo

Ingredients:

• 4 tsp. extra-virgin olive oil
• 2 garlic cloves, peeled and halved
• 1 tsp. red pepper flakes
• 1 1 /2 lbs. peeled & deveined large shrimp
• 1/4 tsp. salt
• freshly ground black pepper
• 2 tsp. anchovy paste or 2 anchovies, finely chopped
• 1 bunch broccoli rabe (12  oz.), thinly sliced
• 2 tbsp. tomato paste

Makes 4 Servings

1. In a large skillet, heat the oil over medium-low heat. Add the garlic and 1/2 teaspoon of the red pepper flakes. Cook until garlic is golden, about 3 minutes.
2. Increase the heat to medium, add the shrimp, and sprinkle with salt and pepper. Cook, tossing frequently, until the shrimp turn pink and are just opaque in the center, about 3 minutes. With a slotted spoon, transfer the shrimp to a bowl and keep warm.
3. Add the anchovy paste to the skillet and stir to distribute. Add the broccoli rabe and remaining 1/2 teaspoon red pepper flakes. Stir to coat. Add the tomato paste and 1 cup water to the skillet. Cook, stirring occasionally, until the broccoli rabe is tender and the sauce thickens, about 5 minutes.
4. Return the shrimp to the skillet just to reheat. Add the salt and pepper to taste, if desired.
5. Divide the shrimp and sauce evenly among 4 plates and serve hot.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Fra Diavolo means devilish friar in Italian and this Italian classic has a spicy flavor to it. Shrimp Fra Diavolo is usually served over pasta. If you're on Phase 1, you can serve the shrimp over sauteed spinach; if you're on Phase 2, serve the shrimp over whole-wheat pasta mixed in with the sauce and it's delicious. You can substitute broccoli in place of the broccoli rabe and the meal is still delicious.