Fresh Sausage and Broccoli Rabe (Salsicce e Friarelli) - PCOS-Friendly Recipe
This Fresh Sausage and Broccoli Rabe (Salsicce e Friarelli) is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 4 pounds fresh pork shoulder, run through the largest holes of butcher's grinder
- 2 pounds pancetta, run through the same grinder
- 2 tablespoons freshly ground black pepper
- 4 tablespoons kosher salt
- 1/2 cup dry white wine
- 3 tablespoons dried oregano
- 2 tablespoons hot chili flakes
- Sheep casings, 8 feet, about 1/2 pound
- 2 bunches broccoli rabe
- 4 cloves garlic thinly sliced
- 1/2 cup bread crumbs
- 4 tablespoons extra-virgin olive oil
Instructions
- In a mixing bowl, stir together the pork shoulder and pancetta with your hands until well-mixed. Add pepper, salt, wine, oregano and chili flakes and mix until well-blended, again with your hands. Work quickly here so that body temperature does not change the texture of the fat. Set up the sausage stuffer and place the casing over the funnel feeder. If you do not have a sausage stuffer, form the sausage into 1/4-pound logs by hand. If using a sausage stuffer, stuff the sausage into the casings, twisting every 3 1/2 to 4 inches, to yield 4-ounce sausages, and form 22 to 25 sausages. Prick them all over with a needle and set aside in a cool place. Bring 6 quarts of water to a boil and add 2 tablespoons salt. Set up an ice bath next to the stove top. Blanch the broccoli rabe for 2 minutes, refresh in the ice bath and drain. Preheat the broiler. Place the pricked sausages in an oven-proof pan and broil until halfway cooked, 5 minutes per side. Place the pan over medium heat and continue to cook until the sausages are deep golden brown, 6 to 8 minutes. Add the garlic and broccoli rabe and, stirring, cook until the broccoli rabe is hot, 5 to 7 more minutes. Meanwhile, on a small sheet tray, toast the bread crumbs under the broiler until golden brown. Remove to a small bowl, add the oil and mix well. Pile the broccoli rabe on a plate, sprinkle with the bread crumbs, place the sausages next to the broccoli rabe and serve.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli.
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Frequently Asked Questions
Yes, this Fresh Sausage and Broccoli Rabe (Salsicce e Friarelli) 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 8 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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