Tuesday, May 1, 2012

Healthy Meal of the Week

Hey everyone!  This week’s healthy meal is “Sauteed Sausage and Grapes with Broccoli Rabe” from the April 2012 Cooking Light.  I wasn’t able to find broccoli rabe when I went grocery shopping so I just substituted regular broccoli.  I thought it was yummy and so did Aaron.  Scarlett on the other hand picked all the sausage out, threw it away and only ate the grapes and broccoli, lol.  I guess that means it was “sorta” good for her.  Check out the recipe below and enjoy!


1 pound broccoli rabe, trimmed and coarsely chopped
2 tablespoons olive oil, divided
2 (4-ounce) links hot or sweet pork Italian sausage, casings removed
3 cups green grapes, sliced in half lengthwise
¼ teaspoon kosher salt, divided
¼ teaspoon freshly ground black pepper, divided
1 cup thinly sliced red onion
1 tablespoon minced garlic
¼ cup white wine or water
1 teaspoon red wine vinegar
1 ounce Parmesan cheese, shaved (about ¼ cup)


1.  Cook broccoli rabe in boiling water 1 ½ minutes; drain and rinse with cold water.  Drain well.  Place in a large bowl.  Set aside.

2.  Heat large skillet over medium-high heat.  Add 1 tablespoon olive oil to pan; swirl to coat.  Add sausage; cook for 6 minutes or until browned, stirring to crumble.  Add grapes, 1/8 teaspoon salt and 1/8 teaspoon pepper; cook for 2 minutes or until grapes begin to soften.  Add sausage mixture to broccoli rabe.

3.  Return pan to medium-high heat.  Add remaining 1 tablespoon oil to pan; swirl to coat.  Add onion; cook 2 minutes or until soft.  Add garlic; cook for 30 seconds or until fragrant.  Add wine; cook 2 minutes or until liquid almost evaporates.  Add remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, sausage mixture and vinegar.  Toss to combine; cook 1 minute or until thoroughly heated.  Sprinkle with cheese; serve immediately.

Serves 4 (serving size 1 ¾ cups)

Nutritional information:  310 calories; 16.7g total fat (4.9g saturated fat; 8.9g mono.; 1.8g poly); 13.3g protein; 29.9g carbohydrates; 1.4g fiber; 21.3mg cholesterol; 2.1mg iron; 621mg sodium; 164mg calcium


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