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Kicked Up Broccoli Rabe & Ham Hero

 
One serving costs about $1.73

$1.73 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 lunch,main course,main dish,dinner
spoonacular Score:72%

Spoonacular Score: 72%

 

Kicked Up Broccoli Rabe & Ham Hero might be just the main course you are searching for. For $1.73 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. One serving contains 581 calories, 23g of protein, and 26g of fat. Head to the store and pick up pepper flakes, romano cheese, garlic - crushed&, and a few other things to make it today. To use up the juice of lemon you could follow this main course with the Fruit Juice Pops as a dessert. 1 person has made this recipe and would make it again. All things considered, we decided this recipe deserves a spoonacular score of 73%. This score is solid. Similar recipes include Pasta With Pancetta, Broccoli or Broccoli Rabe and Pine Nuts, Broccoli And Broccoli Rabe With Roasted Red Peppers, and Broccoli Rabe.

Ingredients

Servings:
1 Loaf
1 Loaf italian bread
italian bread
1 bunch
1 bunch fresh broccoli rabe
fresh broccoli rabe
some
some deli ham
deli ham
0.56 cloves
0.56 cloves garlic
garlic
some
some black fresh ground pepper
black fresh ground pepper
1
1  lemon (juice)
lemon (juice)
some
some olive oil
olive oil
1 tsp
1 tsp red pepper flakes
red pepper flakes
2 Tbsps
2 Tbsps roasted red peppers
roasted red peppers
some
some romano cheese
romano cheese
some
some sea salt
sea salt
1
1  sweet onion
sweet onion
1 Loaf italian bread
1 Loaf
italian bread
1 bunch fresh broccoli rabe
1 bunch
fresh broccoli rabe
some deli ham
some
deli ham
0.56 cloves garlic
0.56 cloves
garlic
some black fresh ground pepper
some
black fresh ground pepper
1  lemon (juice)
1
lemon (juice)
some olive oil
some
olive oil
1 tsp red pepper flakes
1 tsp
red pepper flakes
2 Tbsps roasted red peppers
2 Tbsps
roasted red peppers
some romano cheese
some
romano cheese
some sea salt
some
sea salt
1  sweet onion
1
sweet onion

Equipment

frying pan
frying pan
pot
pot
griddle
griddle
frying pan
frying pan
pot
pot
griddle
griddle


Instructions

  1. Rinse the broccoli rabi and cut the hard stems off. Fill a large sauce pot half way with water and bring to a boil. Place the broccoli rabe in the water and simmer for about 7- 8 minutes until the broccoli is tender. Remove from the water and let drain.
  2. Heat a large frying pan with a few drizzles of olive oil and add the garlic and the onion. Saut this until the onion is clear and slightly caramelized. Add roasted peppers and the broccoli rabe. Add the dashes of sea salt, black pepper and red pepper flakes. Combine the lemon juice with about 2 tablespoons of olive oil and drizzle over the broccoli rabe and toss..
  3. Split the Italian bread down the middle and drizzle the sides with olive oil. Place on a heated griddle to get slightly toasted. Grate the cheese on both sides of the bread and the fill with the broccoli rabe on one side and the ham on the other side of the bread.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.73
Ingredient
1 Loaf italian bread
1 bunch fresh broccoli rabe
some deli ham
5 cloves garlic
some black fresh ground pepper
1 lemon (juice)
some olive oil
1 teaspoon red pepper flakes
2 tablespoons roasted red peppers
some romano cheese
some sea salt
1 sweet onion
Price
$2.43
$1.50
$0.02
$0.33
$0.02
$0.20
$1.00
$0.10
$0.21
$3.60
$0.01
$0.95
$10.38

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • If you're following a gluten-free diet, make sure your bread (and all other ingredients) is truly gluten free.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • It is easy to make your own roasted red peppers. They might be cheaper than jarred (especially if you find a good deal on red peppers) and they will definitely taste more fresh.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
581 Calories
23g Protein
26g Total Fat
63g Carbs
28% Health Score
Limit These
Calories
581
29%

Fat
26g
41%

  Saturated Fat
8g
50%

Carbohydrates
63g
21%

  Sugar
10g
11%

Cholesterol
31mg
11%

Sodium
1244mg
54%

Get Enough Of These
Protein
23g
47%

Vitamin K
99µg
95%

Manganese
1mg
81%

Selenium
38µg
55%

Calcium
536mg
54%

Phosphorus
452mg
45%

Vitamin B1
0.64mg
43%

Vitamin B3
7mg
37%

Folate
144µg
36%

Iron
5mg
30%

Vitamin B2
0.49mg
29%

Fiber
6g
26%

Vitamin A
1240IU
25%

Vitamin E
3mg
20%

Magnesium
80mg
20%

Vitamin C
15mg
19%

Zinc
2mg
17%

Vitamin B6
0.34mg
17%

Copper
0.26mg
13%

Vitamin B5
1mg
13%

Potassium
404mg
12%

Vitamin B12
0.34µg
6%

Vitamin D
0.16µg
1%

covered percent of daily need

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