Sausage and Broccoli Rabe Stoup - PCOS-Friendly Recipe
This Sausage and Broccoli Rabe Stoup is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 large bundle broccoli rabe, 1 1/4 to 1 1/2 pounds
- 1 tablespoon extra-virgin olive oil
- 1 1/4 to 1 1/2 pounds bulk Italian sweet or hot sausage
- 1 onion, chopped
- 3 to 4 cloves garlic, finely chopped or very thinly sliced
- 1 red chile pepper, very thinly sliced
- 2 tablespoons chopped fresh thyme leaves
- 1 tablespoon lemon zest
- A few grates nutmeg
- 6 cups chicken stock-in-a-box
- 2 cups water
- About 3/4 cup orecchietti pasta
- Grated pecorino or Parmigiano-Reggiano, for topping
- Crusty bread, such as ciabatta
Instructions
- In a medium pot, bring a few inches of water to a boil over medium heat, then salt the water. Trim the broccoli rabe and cut it into 1 1/2 to 2-inch lengths. Simmer in boiling water to reduce the bitterness, about 4 to 5 minutes, then cold shock in ice water and drain very well.
- Heat a Dutch oven or large soup pot over medium-high heat with extra-virgin olive oil, a turn of the pan. Add the sausage and brown and crumble, 7 to 8 minutes. Add the onions, garlic and chile and cook a few minutes more. Add the thyme and lemon zest, then add broccoli rabe and season with a little nutmeg. Stir in the stock and the water and bring to a boil. Simmer a few minutes to combine the flavors. Turn off the heat, cool and store for a make-ahead meal. Reheat the stoup over low heat and bring to a low boil. Add the pasta and cook to al dente, about 10 minutes. Ladle the stoup in shallow bowls and garnish with cheese. Serve with crusty bread for mopping.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Lemon.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Sausage and Broccoli Rabe Stoup recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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