Quick, One-Pan Meal: Broccoli Rabe and Sausage

April 9, 2010

Making a satisfying and healthy no carb meal is not easy (at least not for me), so I was pleased that this quick dinner of nothing more than veg and chicken sausage made the family so happy.

I threw it together in no time. In fact, I originally planned on making this a pasta dish (which you can easily do!), but decided that I didn’t have time. And I didn’t feel like dirtying a second pot. (It was a lazy night, y’all.)

If broccoli rabe is too bitter for you or your hungry tots, make this with broccolini. Serve with a simple tomato-mozarella salad drizzled with good olive oil and sprinkled with salt, and you’re done. Fabulous.

Broccoli Rabe and Sausage
(can be served to kids 8+ mos)*

1 lb sweet italian chicken sausage, no casing
2 Tbsp olive oil
3 cloves garlic, thinly sliced
red pepper flakes, optional
2 bunches broccoli rabe or broccolini, cleaned & trimmed
3 Tbsp chicken broth
juice of 1 lemon
salt and pepper

1. Heat 1 Tbsp of oil in a large pan over medium-high heat. Once hot, spoon hunks of sausage meat into the pan (they don’t have to be uniform size). After about 30 seconds, flatten each hunk of sausage with the back of a spatula, forming patties. Finish browning one side, then flip and brown the other. When cooked through (cooking time will vary since the patties are different sizes), remove from pan and set aside.

2. Add remaining 1 Tbsp oil to pan, along with garlic and red pepper flakes (as much or little as you like). Turn heat down to medium. When the garlic begins turning golden brown, add broccoli rabe or broccolini. Toss to coat with oil.

3. Cook broccoli rabe or broccolini for a minute or two before adding broth. Cover and cook until veg is tender, 5-10 minutes.

4. Uncover and return sausage to pan. Season with salt and pepper. If there is any cooking liquid left, allow it to cook off while tossing together sausage and broccoli rabe. Take off heat, squeeze lemon juice over the top and serve.

Note: Broccoli rabe and broccolini can be hard for very little ones to break down. If feeding this to early eaters, consider pulsing in the food processor. You can pulse with the sausage to make a one bowl meal, or separately (in which case, the broccoli rabe can be a side to small, finger-food pieces of sausage).

One Response

  1. DailyChef says:

    This looks delicious! I love both broccoli rabe and sausage, so I’m going to make this soon. The vibrant colors in your picture are amazing 🙂

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