Stewed Bulgur and Broccoli Rabe with Poached Eggs

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)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 20 Minutes
Total: 40 Minutes

Nutritional Information

Amount per serving
  • Calories: 226
  • Fat: 8.6g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 14.4g
  • Carbohydrate: 23.7g
  • Fiber: 4g
  • Cholesterol: 192mg
  • Iron: 2.2mg
  • Sodium: 579mg
  • Calcium: 162mg

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. 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. 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.

My Notes

Only you will be able to view, print, and edit this note.

Add Note

Stewed Bulgur and Broccoli Rabe with Poached Eggs Recipe at a Glance
advertisement
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy