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Stewed Bulgur and Broccoli Rabe with Poached Eggs

Photo: Randy Mayor; Styling: Cindy Barr

 

Hands-on time 20 mins
Total time 40 mins
Yield Serves 6 (serving size: about 1 cup stew, 1 egg, and 1 tablespoon cheese)
For less cleanup, poach the eggs directly in the stew once the broccoli rabe is tender.

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 1/2 cups chopped onion
  • 1/2 teaspoon crushed red pepper
  • 4 garlic cloves, minced
  • 3 cups organic vegetable broth
  • 1 cup water
  • 3/4 cup uncooked bulgur
  • 1/4 teaspoon salt
  • 1 bunch broccoli rabe (rapini), cut into 2-inch-long pieces (about 1 pound)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon white vinegar
  • 6 large eggs
  • 1.5 ounces vegetarian Parmesan cheese, shaved (about 6 tablespoons)
  • 1/4 teaspoon black pepper

Nutrition Information

  • calories 226
  • fat 8.6 g
  • satfat 3.1 g
  • monofat 3.6 g
  • polyfat 1.3 g
  • protein 14.4 g
  • carbohydrate 23.7 g
  • fiber 4 g
  • cholesterol 192 mg
  • iron 2.2 mg
  • sodium 579 mg
  • calcium 162 mg

How to Make It

  1. Heat a large Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 10 minutes or until browned. Stir in red pepper and garlic; cook 1 minute. Add broth and 1 cup water; bring to a boil. Stir in bulgur and salt. Cover and simmer 10 minutes. Add broccoli rabe. Cover and simmer 12 minutes or until broccoli rabe is tender; stir in lemon juice. Ladle stew evenly into 6 shallow bowls.

  2. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup, and pour each gently into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon; place 1 poached egg on each serving of stew. Sprinkle evenly with cheese and black pepper.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.