Broccoli Rabe Chicken Recipe. Boneless chicken bites sautéed with olive oil, garlic, and broccoli rabe fresh from the garden.
Ever wonder what to do with broccoli rabe? Well, make this healthy chicken recipe for dinner.
Whether you are growing your broccoli rabe like I do, or you came across it at the store, you need to eat more of this wonderful, slightly bitter vegetable.
Bitter if you do not know some tips on how to cook it. That is where I can help because I have been eating and preparing this cool season vegetable for over thirty years!
How to Cook Broccoli Rabe Less Bitter?
- Blanch It: boils some water and cook the broccoli rabe for 2-3 minutes. Then remove the vegetable to an ice bath to stop the cooking process.
- Use Some Broth: don’t feel like blanching? Use some broth in the recipe like I do in this broccoli rabe chicken recipe. The savory broth will cook the broccoli rabe down and cut some of the bitterness.
- Use some Citrus or Vinegar: Similar to using some broth, the citrus or vinegar will break down the broccoli rabe and cut some of the bitterness.
- Add It To Soup: Just like you would with spinach, kale, escarole, or chard, chop up the broccoli rabe and add it to soup. The slow cooking and savory broth will cut the bitterness of the rabe.
- Grow Your Own: This option is the most work but you can control the bitterness. Broccoli rabe turns bitter the longer it grows and the warmer it gets. My rabe is rarely bitter when I grow it myself.
- I pick my broccoli rabe as soon as the clusters start to pop and before the buds have a chance to flower.
- If you see any yellow on the broccoli rabe buds do not buy it! That is the beginning of a flower and that bunch of rabe will be tough and bitter.
Do you take the leaves off broccoli rabe before cooking?
You can cook broccoli rabe with or without removing the leaves, depending on your preference and the recipe you’re following. Here are a couple of options:
–Leaves on: If you enjoy the slightly bitter flavor and want to maximize the nutritional content of broccoli rabe, you can leave the leaves on. The leaves are edible and contain valuable nutrients. Just be sure to wash them thoroughly before cooking.
–Leaves off: Some people prefer to remove the leaves before cooking broccoli rabe, especially if they find the bitterness too strong. To do this, simply trim the stems where they meet the leaves and discard the larger, tougher leaves. You can then cook the remaining stems and smaller leaves as desired.
What is the difference between broccolini and broccoli rabe?
Although sometimes confused, these vegetables are different:
–Broccolini, also known as “baby broccoli,” is a hybrid vegetable that resembles broccoli but has longer, thinner stalks and smaller florets.
-It has a mild, slightly sweeter taste compared to traditional broccoli.
-Broccolini is often eaten cooked and can be steamed, sautéed, roasted, or grilled. It’s versatile and pairs well with various seasonings and sauces.
–Broccoli rabe is more closely related to turnips than to broccoli, despite its name. It has a slightly bitter flavor profile, which sets it apart from broccolini.
-The leaves, stems, and small florets are all edible, although the flavor tends to be more intense in the leaves.
-Broccoli rabe is commonly used in Italian cuisine, often sautéed with garlic and olive oil or incorporated into pasta dishes, soups, and salads.
Is broccoli rabe as healthy as broccoli?
Both broccoli rabe and broccoli are nutritious vegetables, but they have slightly different nutrient profiles:
-Broccoli is well-known for being a nutritional powerhouse. It’s rich in vitamins C, K, and A, as well as folate, potassium, fiber, and antioxidants such as sulforaphane.
-These nutrients contribute to overall health, supporting immunity, bone health, and reducing the risk of chronic diseases.
-Broccoli rabe, while also nutritious, has a different nutrient profile. It’s an excellent source of vitamins A, C, and K, as well as potassium, calcium, and iron.
-Additionally, it contains beneficial compounds like glucosinolates, which have been studied for their potential health benefits, including anti-inflammatory and anti-cancer properties.
-However, broccoli rabe tends to be slightly higher in calories and has a more bitter taste compared to broccoli.
NOTE
Before beginning the recipe remember to read the “Invent Your Recipe” section below for additional suggestions, recipe combinations, or ingredient alternatives.
How To Make Broccoli Rabe Chicken Recipe
Cleaning the Broccoli Rabe:
- Begin by rinsing the broccoli rabe bunch. Next, cut off the bottom ½-inch of each stem and discard. Rough chop the remaining broccoli rabe.
Preparing the Chicken:
- In a large pot or skillet add in the olive oil and bring to high heat. Next, add in the chicken and sauté for 5 minutes, mixing occasionally.
- Remove the chicken and set aside.
Bringing Everything Together:
- Continuing on high heat, add in the garlic and sauté for 2 minutes, mixing occasionally. Next, add in the broccoli rabe, salt, and ground black pepper and sauté for 2 minutes, mixing occasionally.
- Next, add in the chicken broth and bring to a simmer. Cook for 8 minutes, mixing occasionally.
- Finally, add the chicken back in and cook for 5 minutes, mixing occasionally.
How To Serve Broccoli Rabe Chicken Recipe
- When serving this broccoli rabe and chicken bites recipe sprinkle with grated cheese and crushed red pepper flakes to taste.
- Serve with a side of potatoes or over pasta for a more robust meal.
Invent Your Recipe
For this broccoli rabe chicken recipe I am using boneless chicken breasts. You could also use boneless pork loin, boneless turkey breasts, sirloin steak, or sausage. The recipe would work great with any of these options.
If you are not a fan of broccoli rabe this recipe translates well with the use of spinach, chard, kale, asparagus, broccoli, or green beans. Cooking time will vary depending on the vegetables you choose. Experiment with ingredients and find the best vegetables.
I did not include the crushed red pepper flakes while cooking the dish because not everyone in my family likes spice. So, I added it when serving. However, you can play with the flavors and spice however you want with this recipe.
Cook the broccoli rabe until the stems are tender. This may take longer than the recipe says. It all depends on the bunch of broccoli rabe you have. To aid with cooking the stems you could blanch the broccoli rabe before using it in the recipe.
For more ideas like this broccoli rabe chicken recipe check out our chicken dishes page.
The Recipe
Broccoli Rabe Chicken Recipe
Ingredients
- 1 bunch broccoli rabe
- 2 boneless chicken breasts cut into ½-inch pieces
- ¼ cup olive oil or avocado oil
- 6 garlic cloves sliced
- 1 teaspoon salt
- ½ tsp ground black pepper
- ½ cup chicken broth
- grated cheese to taste
- crushed red pepper flakes to taste
Instructions
Cleaning the Broccoli Rabe:
- Begin by rinsing the broccoli rabe bunch. Next, cut off the bottom ½-inch of each stem and discard. Rough chop the remaining broccoli rabe.
Preparing the Chicken:
- In a large pot or skillet add in the olive oil and bring to high heat. Next, add in the chicken and sauté for 5 minutes, mixing occasionally.
- Remove the chicken and set aside.
Bringing Everything Together:
- Continuing on high heat, add in the garlic and sauté for 2 minutes, mixing occasionally. Next, add in the broccoli rabe, salt, and ground black pepper and sauté for 2 minutes, mixing occasionally.
- Next, add in the chicken broth and bring to a simmer. Cook for 8 minutes, mixing occasionally.
- Finally, add the chicken back in and cook for 5 minutes, mixing occasionally.
How to Serve Broccoli Rabe Chicken Recipe:
- When serving this broccoli rabe and chicken bites recipe sprinkle with grated cheese and crushed red pepper flakes to taste.
- Serve with a side of potatoes or over pasta for a more robust meal.
Invent Your Recipe
For this broccoli rabe chicken recipe I am using boneless chicken breasts. You could also use boneless pork loin, boneless turkey breasts, sirloin steak, or sausage. The recipe would work great with any of these options. If you are not a fan of broccoli rabe this recipe translates well with the use of spinach, chard, kale, asparagus, broccoli, or green beans. Cooking time will vary depending on the vegetables you choose. Experiment with ingredients and find the best vegetables. I did not include the crushed red pepper flakes while cooking the dish because not everyone in my family likes spice. So, I added it when serving. However, you can play with the flavors and spice however you want with this recipe. Cook the broccoli rabe until the stems are tender. This may take longer than the recipe says. It all depends on the bunch of broccoli rabe you have. To aid with cooking the stems you could blanch the broccoli rabe before using it in the recipe.
Nutrition
