Stewed Bulgur and Broccoli Rabe with Poached Eggs

Stewed Bulgur and Broccoli Rabe with Poached Eggs Recipe
Photo: Randy Mayor; Styling: Cindy Barr

 

For less cleanup, poach the eggs directly in the stew once the broccoli rabe is tender.

Yield:

Serves 6 (serving size: about 1 cup stew, 1 egg, and 1 tablespoon cheese)

Recipe from

Recipe Time

Hands-on: 20 Minutes
Total: 40 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Jeanne Kelley,

January 2014
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