Chicken Sausage with Brocolli Rabe and Canneloni Beans Dinner
Brocolli rabe, also known as rapini, is a great green vegetable to add to your dinner time recipes. It can be tricky to cook if you don’t know how to make it since the bitterness of the vegetable needs to be masked by some sea salt, good olive oil and garlic. It took me a few times to learn how to make it right so that it didn’t taste really overpowering in my dishes. Brocolli rabe only has 9 calories per cup and has a ton of nutritional benefits as well. I love to pair it with some white canneloni beans and chicken sausage for a really good, well balanced dish.
How to cook brocolli rabe
Bring a large pot of salted water to a boil. Boil the brocolli rabe for about 15 minutes in and then heat up a large skillet.
In a large skillet over medium heat, heat olive oil and saute garlic for 1 to 2 minutes. I like to buy a bulb of garlic and then dice up a few pieces and let it get nice and hot in the oil first.
Stir in the broccoli rabe and saute 10 to 15 minutes, or until desired doneness.
Add some sea salt if needed for taste
On the bottom of the dish I place a layer of white canneloni beans, some of my favorite kind of beans which are high in fiber. I then top with some of the fresh cooked brocolli rabe. Meanwhile, in another skillet I cook some lean chicken sausage. As I cook it, I take the links out and then cut them up with a pair of kitchen scissors and cut the sausage into small chunks. This is much easier to eat and helps to cook the sausage throughout much faster if you are in a hurry.
Once finished you can add some fresh Parmesan cheese on top if you’d like. I use a fat free Parmesan cheese for a bit of falvor. That’s all there is to it. This dish is great to get some fiber, greens and protein in under 300 calories!
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