Best Easy Orecchiette con Cime di Rapa Recipe

Little ear-shaped pasta with broccoli rabe, garlic, and anchovies captures the soul of Puglia. This mediterranean dish is packed with fresh vegetables and fits a healthy family dinner rotation.

Cook 30 min Difficulty NORMAL 330 kcal
#mediterranean #vegetarian #diabetic friendly #DASH
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Ingredients
Main ingredients
  • orecchiette pasta 12 oz
  • broccoli rabe 1 lb
  • garlic cloves 4 cloves
  • anchovy fillets 4 pieces
Seasonings/Sauce
  • olive oil 3 tbsp
  • crushed red pepper flakes 0.25 tsp
  • salt 1 tsp
  • black pepper 0.5 tsp
Nutrition summary
Carbohydrates 45 g 54%
Protein 11 g 13%
Fat 10 g 27%
Serving size 250g
Cooking steps
  1. 1

    Trim and rinse the broccoli rabe, then cut into bite-size pieces. Bring a large pot of salted water to a boil over high heat.

  2. 2

    Add the orecchiette pasta to the boiling water. After 5 minutes, add the broccoli rabe and cook together until the pasta is al dente and the greens tender, about 5 more minutes.

  3. 3

    Meanwhile, heat 3 tbsp olive oil in a large skillet over medium heat. Add the sliced garlic cloves and anchovy fillets, stirring gently until the anchovies dissolve and the garlic is golden but not browned.

  4. 4

    Add the crushed red pepper flakes to the skillet and stir for 30 seconds to release their aroma, then set the heat to low.

  5. 5

    Drain the pasta and broccoli rabe, reserving 1/2 cup of pasta water. Toss them into the skillet with the garlic and anchovy oil. Add salt, black pepper, and the reserved pasta water as needed. Stir and cook for 1-2 minutes over medium heat to combine flavors and reach the desired texture.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The core ingredient is broccoli rabe, which gives the dish its characteristic earthy bitterness and vibrant green color. Anchovies and garlic enhance the savory depth, but the orecchiette pasta makes this a true Puglian classic.
Q. What cooking steps guarantee maximum flavor?
Dissolving the anchovy fillets in olive oil with sliced garlic over medium heat is essential. This infuses the oil, so when the pasta and vegetables are added, their flavor is distributed throughout the dish. Adding the red pepper flakes towards the end preserves their aroma.
Q. How do I prevent overcooking broccoli rabe and achieve the right texture?
Add broccoli rabe to the pasta water about halfway through cooking the pasta. This allows both to finish cooking simultaneously, ensuring the greens are tender but still vibrant and not mushy. Toss everything together quickly to avoid overcooking in the skillet.
Q. How many calories and what's the nutrition ratio per serving?
Each 250g serving contains about 330 kcal. Carbohydrates make up 54% (45g), protein 13% (11g), and fat 27% (10g). This balance fits well for nutrition-conscious meals in a Mediterranean diet.
Q. Are any dietary tags applicable to this recipe?
Yes. Based on the ingredients and nutrition data, this recipe is tagged as Mediterranean, vegetarian, DASH, and diabetic friendly. Its balance of vegetables and limited fat makes it suitable for family health rotations.
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