2 - 4 Carbohydrate Blocks
Serves 2
Ingredients:
1 bunch broccoli rabe, washed, woody stems removed
Olive oil spray
2 cloves garlic, thinly sliced
1/2 onion, chopped
1 cup red cherry or grape tomatoes
1/4 teaspoon crushed red pepper flakes
1/4 cup chicken or vegetable stock
1 cup white kidney beans (Cannelloni) cooked, drained
1 tablespoon capers, drained
1/2 lemon
Sea salt and freshly ground black pepper, to taste
Instructions:
Bring a medium-sized pot of water to a boil. Add broccoli rabe and cook for about 5 minutes or until slightly undercooked, el dente. Remove and drain well. In a non-stick sauté pan over medium heat, coat with olive oil spray, add garlic, onions, tomatoes, and crushed red pepper. Cook until garlic is just lightly brown. Add stock. Add broccoli rabe, white beans, and capers to the pan. Simmer until beans are warm and broccoli rabe is tender. Remove to serving dish and add lemon juice, salt and freshly ground black pepper to taste.
Note:
To make a complete Zone meal serve with 4 Blocks protein