Broccoli Rabe Parmigiano

Net Carbs
Prep Time: 10 Minutes
Style: Italian
Cook Time: 15 Minutes
Phase: Phase 1









How are Net Carbs Calculated?


  • 2 Tablespoon virgin olive oil
  • 2 Each large cloves garlic, pushed through a press or finely diced
  • 1/4 Teaspoon crushed red pepper flakes
  • 2 Pound broccoli rabe, trimmed
  • 1/4 Cup water
  • 2 Tablespoon freshly squeezed lemon juice
  • 2 Teaspoon grated fresh lemon zest
  • 1/8 Teaspoon salt
  • 1/8 Teaspoon freshly ground black pepper
  • 1/2 Cup grated Parmesan cheese


Broccoli rabe has 6- to 9-inch stalks and scattered clusters of tiny broccoli-like buds. It has a more bitter taste than its more familiar cousin. It takes beautifully to sautéing or braising. Feel free to substitute broccoli in this recipe if you prefer. Cut a 2-pound head of broccoli into small florets, then peel the stems and cut in 1/2-inch pieces.

  1. In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; sauté 30 seconds.
  2. Add broccoli rabe, water, lemon juice and lemon zest; mix well. Cover skillet and cook over medium heat 8 minutes or until broccoli rabe is crisp-tender.
  3. Season to taste with salt and freshly ground black pepper.
  4. Transfer to a serving dish and sprinkle with Parmesan.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.