The pasta with broccoli rabe and shrimp light is a light, flavorful seafood dish that is simple to prepare.
Shrimp
You can use anything from large prawns to small shrimp.
Broccoli rabe
Broccoli rabe is a vegetable typical of Southern Italy and particularly appreciated in Puglia, Campania and Sicily – a member of the Brassicaceae family, the same as broccoli and cabbages.
Harvesting generally occurs between October and April when the flower shoots are tender and crisp.
Broccoli rabe has a characteristic, intense and slightly bitter flavor.
You can replicate the recipe with other rustic vegetables typical of your region.
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- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 30 Minutes
- Cooking time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz spaghetti
- 1 bunch broccoli rabe
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- shrimp (weight according to the dietary plan)
- 2 dried red chilies (whole)
- 4 stems parsley
- 1 teaspoon garlic, oil and chili mix
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (to be added raw)
The garlic, oil and chili mix is a dehydrated blend [ingredients: garlic, chili, salt, parsley] that can become a base for preparing many dishes: keep it always ready in your pantry!
Suggested tools
- Knife
- Cutting board
- Pan non-stick
Preparation
Clean the broccoli rabe.
Remove any damaged outer leaves and the tough, fibrous lower part of the stalk.
Wash thoroughly to remove all traces of soil and drain.
Leave the shoots whole.Bring a pot of salted water to a boil.
Add the broccoli rabe and a pinch of baking soda so they keep a bright green color, and blanch for 5 minutes.
Using a skimmer, remove the broccoli rabe and transfer them to a plate.
Keep the cooking water from the broccoli rabe for cooking the pasta.
Wait until they are warm, then chop: part into large pieces and the rest finely chopped with a knife.I bought the shrimp from my trusted fishmonger already peeled and cleaned.
If not, proceed to clean the shrimp:
– gently detach the head from the body;
– peel the shrimp;
– remove the dark vein.
For a detailed step-by-step procedure you can read the tutorial by clicking on the following link: how to clean large prawns and shrimp | step-by-step tutorial.In a non-stick pan briefly heat:
– a couple of whole dried red chilies [they flavor without releasing too much heat];
– a few parsley stems;
– the garlic, oil and chili mix.
Add the shrimp to the pan and sauté, stirring occasionally, until they turn white, without overcooking [2–3 minutes].
Add a pinch of salt and a pinch of pepper.
With the heat off, add the broccoli rabe and a few tablespoons of the cooking water they released to the pan.
Mix well to combine.Cook the pasta al dente [in the broccoli rabe cooking water, if you kept it], rinse it briefly under running water to reduce surface starch and drain.
Meanwhile, warm the sauce.
Remove the red chilies and the parsley stems.
Pour the pasta into the pan with the sauce, drizzle with a little extra virgin olive oil added raw and toss well to flavor.Plate.
Grind a little more pepper.Your pasta with broccoli rabe and shrimp light is ready.
Enjoy your meal!
It’s a complete dish; add your portion of vegetables to compose a balanced meal or single-plate meal that helps keep blood sugar stable.
Storage, tips and variations
Storage
Store cooked pasta in the refrigerator in a closed container for a maximum of 24 hours.
Reheat in a pan adding a little oil.
Tips and variations
Use whole wheat pasta to increase fiber content.
Add a sprinkle of grated lemon zest to the pasta.
Add a sachet of saffron to the cooking water.
You can flavor your garlic, oil and chili pasta with one or more of the following ingredients of your choice:
– a couple of tablespoons of homemade tomato sauce;
– a handful of chopped sun-dried tomatoes or sun-dried tomato pesto.
FAQ – Questions and Answers
Shellfish in the diet
Shrimp in the diet
Shrimp, from large prawns to small shrimp, are crustaceans low in triglycerides but high in cholesterol; they also contain a small amount of available carbohydrates.
For these reasons they are not suitable for all diets.
In our dietary plan shrimp are among the foods indicated as “to be consumed occasionally”.Should the dark vein always be removed?
The dark vein is the shrimp’s intestine.
Its contents are not poisonous but can spoil the dish:
– it is unpleasant to look at and taste;
– it can contain sand or residues.
It’s better to remove it always.Can I use large prawns?
Yes.
Peeling and cleaning a few large prawns per person is much simpler than peeling and cleaning large quantities of small shrimp.Can I use frozen shrimp?
Yes.
I recommend using shrimp tails: they release less water during cooking and do not become rubbery.Can I use fresh garlic?
Yes, but fresh garlic heated dry without oil can burn.
This method works better with the prepared (dehydrated) mix.
