Are you looking for a quick, healthy, and incredibly flavorful dinner recipe? Look no further! This broccoli rabe and sausage recipe is the perfect solution for busy weeknights. It’s packed with nutrients, easy to make, and delivers a delicious combination of slightly bitter broccoli rabe, savory sausage, and a touch of garlic. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is guaranteed to impress. Get ready to elevate your weeknight dinner game with this simple yet satisfying dish.
Ingredients:
- 1 pound Italian sausage (sweet or spicy, your choice!), casings removed
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 pound broccoli rabe, trimmed and roughly chopped
- 1/2 cup chicken broth or water
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- Salt and freshly ground black pepper to taste
- 1/4 cup grated Parmesan cheese (optional, for serving)
Instructions:
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Brown the Sausage: Heat the olive oil in a large skillet over medium-high heat. Add the sausage and cook, breaking it up with a spoon, until browned and cooked through, about 8-10 minutes. Remove the sausage from the skillet and set aside.
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Sauté the Garlic: In the same skillet, add the minced garlic and cook for about 30 seconds, or until fragrant. Be careful not to burn the garlic.
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Wilt the Broccoli Rabe: Add the chopped broccoli rabe to the skillet and cook, stirring occasionally, until it begins to wilt, about 5-7 minutes.
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Simmer and Season: Pour in the chicken broth (or water) and red pepper flakes (if using). Bring to a simmer, reduce heat to low, cover, and cook for another 3-5 minutes, or until the broccoli rabe is tender but still slightly crisp.
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Combine and Serve: Return the cooked sausage to the skillet. Season with salt and pepper to taste. Toss everything together to combine. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Tips for the Best Broccoli Rabe and Sausage:
- Don't overcook the broccoli rabe. You want it to be tender-crisp, not mushy.
- Adjust the spice level. If you prefer a milder dish, omit the red pepper flakes. For extra heat, add a pinch more, or even a dash of your favorite hot sauce.
- Use high-quality sausage. The flavor of the sausage will significantly impact the overall taste of the dish.
- Fresh is best. Using fresh broccoli rabe will give you the best flavor and texture.
Variations:
- Add other vegetables: Feel free to add other vegetables like onions, bell peppers, or mushrooms to the skillet along with the garlic.
- Use different types of sausage: Try chicken sausage, turkey sausage, or even chorizo for a different flavor profile.
- Make it creamy: Stir in a dollop of heavy cream or crème fraîche at the end for a richer, creamier dish.
Nutritional Information (per serving, approximate):
This recipe provides a good source of protein and fiber, making it a healthy and satisfying meal. The exact nutritional content will vary depending on the specific ingredients used. A typical serving might contain around 350-400 calories, 20-25 grams of protein, and 15-20 grams of fat. It's always recommended to use a nutrition calculator for personalized values.
This broccoli rabe and sausage recipe is a simple and delicious way to enjoy a healthy and satisfying meal. It’s perfect for a quick weeknight dinner or a casual weekend lunch. Enjoy!