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Keto Italian Anchovy and Broccoli Rabe Saute

This Keto Italian Anchovy and Broccoli Rabe Saute blends the salty tang of anchovies with the slightly bitter edge of broccoli rabe, creating a dish that is bursting with robust flavors. Perfect for those on a ketogenic diet looking for a satisfying, low-carb meal with a touch of Italian flair.
Course Dinner
Cuisine Italian
Keyword Anchovy, Broccoli Rabe, dinner, High Fat, Italian, Keto, Low-Carb, Saute
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 people
Calories 180kcal

Equipment

  • Large saute pan
  • Chef’s knife
  • Cutting board
  • Measuring cups and spoons

Ingredients

  • 1 bunch broccoli rabe approximately 1 pound or 450 grams, trimmed and cut into 2-inch pieces
  • 4 tbsp olive oil
  • 4 cloves garlic thinly sliced
  • 6 fillets anchovy approximately 1 ounce or 28 grams, finely chopped
  • ½ tsp red pepper flakes
  • ¼ cup water
  • Salt to taste
  • Freshly ground black pepper to taste
  • 1 tbsp fresh lemon juice
  • ¼ cup grated Parmesan cheese optional for Keto but adds flavor

Instructions

  • Begin by washing the broccoli rabe thoroughly under cold water to remove any dirt. Drain and set aside.
  • Heat olive oil in a large saute pan over medium heat. Add the sliced garlic and cook until it's golden brown, about 1-2 minutes, being careful not to burn it.
  • Stir in the chopped anchovy fillets and red pepper flakes. Cook for an additional minute, allowing the anchovies to melt into the oil, releasing their flavor.
  • Add the broccoli rabe to the pan, tossing to coat with the anchovy and garlic oil.
  • Pour in the water and cover the pan with a lid. Let the broccoli rabe steam for about 4 minutes, or until it starts to become tender.
  • Remove the lid, and continue to saute the mixture, occasionally stirring, until most of the water has evaporated, and the broccoli rabe is fully cooked yet still vibrant green, about 5-7 minutes.
  • Season with salt and freshly ground black pepper to taste. Drizzle with fresh lemon juice and toss well.
  • Serve hot, sprinkled with grated Parmesan cheese if desired.

Notes

For a non-dairy version, omit the Parmesan cheese or use a dairy-free cheese alternative.
Adjust the heat level by increasing or reducing the red pepper flakes according to your preference.
Ensure that the anchovies are keto-friendly and do not contain added sugars or preservatives.

Nutrition

Calories: 180kcal | Carbohydrates: 6g | Protein: 5g | Fat: 15g | Fiber: 2g | Net Carbs: 4g