Sausage and Broccoli Rabe

Sausage and Broccoli Rabe is a flavorful Italian dish that combines savory sausage with the slightly bitter green of broccoli rabe, creating a delicious low-carb meal. This quick and easy recipe is perfect for a satisfying dinner that doesn't compromise on taste.

Ingredients

• Italian sausage (mild or spicy) - 250 grams
• Broccoli rabe - 200 grams
• Garlic - 3 cloves, minced
• Olive oil - 2 tablespoons
• Red pepper flakes - 1/4 teaspoon (optional)
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese - 30 grams, grated (optional)

Steps

1. 1. Begin by washing the broccoli rabe thoroughly and trimming off any tough ends. Cut the remaining stems into smaller pieces.
2. 2. In a large pot of boiling salted water, blanch the broccoli rabe for about 2-3 minutes until bright green and tender. Drain and set aside.
3. 3. In a large skillet, heat the olive oil over medium heat. Add the Italian sausage and cook until browned and cooked through, about 5-7 minutes. Remove the sausage from the skillet and set aside.
4. 4. In the same skillet, add the minced garlic and red pepper flakes (if using). Sauté for about 30 seconds until fragrant.
5. 5. Add the blanched broccoli rabe to the skillet, stirring to combine with the garlic. Cook for an additional 2-3 minutes, seasoning with salt and black pepper to taste.
6. 6. Return the cooked sausage to the skillet, mixing everything together and allowing to heat through for another 2 minutes.
7. 7. Serve hot, garnished with grated Parmesan cheese if desired.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 6 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 25 g
• Saturated Fat: 8 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A, C, and K from broccoli rabe, which support immune health and bone density.
• High protein content from the sausage helps in muscle repair and growth.

Tags