Equipment
Ingredients
Main
- 680 g italian sausage, cut into 2.5cm (1-inch) thick pieces
- 450 g broccoli rabe, trimmed, cut into 2.5cm (1-inch) pieces
- 70 ml olive oil
- 2 g red pepper flakes, if using sweet sausage
- 4 g fine sea salt
- freshly ground black pepper, to taste
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 732 kcal
- Protein
- 35 g
- Carbohydrates
- 7 g
- Fat
- 63 g
- Fiber
- 3 g
- Sugar
- 3 g
- Sodium
- 1787 mg
- Saturated Fat
- 18 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 33 g
- Polyunsaturated Fat
- 11 g
- Cholesterol
- 138 mg
- Potassium
- 809 mg
- Calcium
- 145 mg
- Iron
- 4.7 mg
- Magnesium
- 58 mg
- Phosphorus
- 342 mg
- Zinc
- 5.0 mg
- Vitamin A
- 175 mcg
- Vitamin C
- 23 mg
- Vitamin D
- 1.7 mcg
- Vitamin E
- 4.9 mg
- Vitamin K
- 269 mcg
- Vitamin B6
- 0.8 mg
- Vitamin B12
- 1.5 mcg
- Thiamin
- 0.78 mg
- Riboflavin
- 0.60 mg
- Niacin
- 12.1 mg
- Folate
- 101 mcg
- Water
- 190 g
Sources: USDA FoodData Central
Method
Place the Italian sausage pieces in a 9-inch pie plate and cover with a paper towel. Microwave on high power for 9-11 minutes, or until the sausage is fully cooked and the internal temperature reaches 74°C (165°F). Drain off any excess liquid and set the cooked sausage aside.
In a large skillet, heat the olive oil over medium heat. Add the broccoli rabe and red pepper flakes (if using). Sauté for 5-7 minutes, or until the broccoli rabe is tender but still has some bite, stirring occasionally with tongs.
Add the cooked Italian sausage, salt, and black pepper to the skillet with the broccoli rabe. Toss to combine and heat through, about 1-2 minutes.
Taste and adjust seasoning with salt and pepper as needed.
Chef's Notes
- For best results, use a meat thermometer to ensure the Italian sausage reaches 74°C (165°F).
- If you prefer a milder dish, use sweet Italian sausage and omit the red pepper flakes or reduce the amount.
Storage
Refrigerator: 3 days — Store in an airtight container.
Reheating: Reheat gently in a skillet over medium heat or in the microwave until heated through.
Troubleshooting
Broccoli rabe is bitter.
Cause:
Fix: Blanch the broccoli rabe in boiling water for 1-2 minutes before sautéing to remove some bitterness.
Prevention:
Sausage is dry.
Cause:
Fix: Do not overcook the sausage. Ensure you are cooking the sausage in the microwave just to the internal temperature for food safety.
Prevention:
Cultural Context
Broccoli rabe with Italian sausage is a common preparation in Italian-American cuisine, often served as a side dish or as a component in pasta dishes. The dish highlights simple, fresh ingredients and bold flavors.
