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We're usually starving when we get home from church on Sundays. If I've been smart I will have gotten up early enough to get something into the slow cooker, but if I haven't we have to resort to whatever I can come up with at short notice, because . . . we are absolutely famished by that time!
Sauteed Potatoes with Broccoli Rabe. Have you ever bought something at the grocery store because you were attracted to its color or unusualness. Something which you have never tried before ?
And then, a day or so later you find yourself looking at it, thinking to yourself, what the heck am I going to do with this? That's me. Often. I am the quintessential foodie, always wanting to try new things, often wondering afterwards, what was I thinking of!!
The last couple of weeks when I have gone shopping at the Super Store with my sister I have been noticing this broccoli rabe and thinking how lovely it looks. To me, it looked very similar to Purple Sprouting Broccoli, except for the color.
Purple sprouting broccoli is, well, purple in color, but changes to a bright dark green when it is cooked. It has a slightly sweeter taste than regular broccoli, with a nice hint of nuttiness, as well as a subtle earthy flavor, which makes it a good pairing with garlic, lemon and Parmesan cheese.
I bought the rabe and then when I got home did some research on what it tastes like so that I could know how to cook it. Oh boy . . . you can't get much further from purple sprouting broccoli when it comes to taste.
Broccoli rabe is known to have a bitter taste. The leaves hold a nutty earthiness and the stems hold a flavor similar to mustard greens. The florets/buds are thought to taste more like broccoli florets.
Quite a mixture. What had I let myself in for?
I wondered it if might be somewhat similar to black cabbage or Cavolo Nero as it is also called. I did some more research and found a delicious looking recipe for a potato and cabbage dish on the New York Times site.
I have enjoyed fried potatoes and cabbage in the past so I thought, this sounded very promising and I decided to go with it. I combined the best parts of both recipes and came up with Sauteed Potatoes with Broccoli Rabe! I was very pleased with the end result! 👌
WHAT YOU NEED TO MAKE SAUTEED POTATOES WITH BROCCOLI RABE
You actually don't need anything too far out of the ordinary except for the broccoli rabe itself. If you can't find that, feel free to substitute it with some other greens such as Kale, Collard or Mustard greens, all of which are great substitutes.
- 1 bunch Broccoli Rabe (about 1/2 pound/226g), washed and cleaned
- salt
- 2 TBS light olive oil
- 1 1/2 lbs (680g) potatoes such as yellow or Yukon Golds, cut into 1/2 inch dice
- 1 medium brown onion, peeled and diced
- 2 cloves garlic, peeled and minced
- kosher salt and freshly ground black pepper to taste
- pinch red pepper flakes (optional)
- grated Parmesan cheese to serve
I used baby new potatoes. I thought they would fry up beautifully and they did. I didn't bother to peel them. I just gave them a good scrub and dried them off. I cut them into 1/2 inch sized cubes.
The broccoli needed to be washed well, and then I chose to remove and discard any discolored leaves or stems. I also chose to cut off the ends of the stems, just in case they might be tough. Never having had it before I wasn't quite sure.
Its up to you whether you choose to add the crushed pepper flakes or not. They can be quite spicy, so if you are unsure, err on the side of caution and only add a few, or none at all.
HOW TO MAKE SAUTEED POTATOES WITH BROCCOLI RABE
This was actually very easy to make. You can actually cook the broccoli itself ahead of time, which would really speed things up on the day.
To clean your broccoli, give it a good rinse under cold running water. Remove and discard any outer leaves that might be discolored or yellowing, keeping only the fresh green ones. Trim off the tough ends of the stems and discard.
You will need to blanche your broccoli rabe (rapini). Bring a large pot of salted water to the boil. Drop in the broccoli and cook for 5 to 7 minutes until tender.
Drain immediately and rinse under cold running water. Squeeze out as much water as you can. Chop into 1/2 inch pieces. Set aside.
Heat the 2 TBS of olive oil in a large 12-inch non-stick skillet, over high heat. Once it is hot, add the potato cubes. (I don't bother to peel the potatoes.)
Turn the heat down to medium-high and pan sear the potatoes without stirring for about 5 minutes or so. Give them a good shake, season them with salt and pepper, and then add the onions.
Cook and stir in the pan for a further 5 to 8 minutes, until the onions have softened and the potatoes are just tender and golden brown. Stir in the garlic. cook, stirring for a further minute or two.
Toss in the broccoli and a good pinch of red pepper flakes (if using.) Toss everything together and heat the broccoli through.
Taste and adjust seasoning as required. Sprinkle with some Parmesan cheese and serve immediately.
I was actually really pleased with the way this turned out. I don't think it could get much better, but then I think you could actually also add some chopped cooked bacon or ham to this and it would be even more fabulous!
This is a really wonderful side dish for 4 to 6 people. I also think you could turn it into a delicious vegetarian main course for 3 to 4 people by adding a poached or fried egg to the top. Now that does sound incredibly delicious, don't you think?
I am really pleased that I stretched myself out of my comfort zone and tried something new!
Some other tasty dishes in The English Kitchen that make great use of fresh summer produce are:
NOVA SCOTIA HODGE PODGE - This is a delicious dish composed of fresh new baby vegetables. It usually has baby carrots, small new potatoes, new green beans, baby peas, pearl onions, etc. All served hot in a creamy buttery broth. Traditionally fried salt pork is also added, but you can use bacon. If you want to keep it totally vegetarian however, leave that out.
SUMMER SALAD OF PEAS, BEANS & ASPARAGUS - A beautifully green summer salad filled with lots of crispy tender vegetables Early beans, crisp asparagus, tender sweet peas. All tossed together in a really delicious lemon and herb vinaigrette. This truly is wonderfully tasty and makes a great side dish in the summer months.
Sauteed Potatoes with Broccoli Rabe
Yield: 4 - 6
Prep time: 15 MinCook time: 25 MinTotal time: 40 Min
Crispy browned potatoes, sauteed with onion and garlic and tossed together with some broccoli rabe, and served hot, dusted with salty Parmesan Cheese.
Ingredients
- 1 bunch Broccoli Rabe (about 1/2 pound/226g), washed and cleaned
- salt
- 2 TBS light olive oil
- 1 1/2 lbs (680g) potatoes such as yellow or Yukon Golds, cut into 1/2 inch dice
- 1 medium brown onion, peeled and diced
- 2 cloves garlic, peeled and minced
- kosher salt and freshly ground black pepper to taste
- pinch red pepper flakes (optional)
- grated Parmesan cheese to serve
Instructions
- To clean your broccoli, give it a good rinse under cold running water. Remove and discard any outer leaves that might be discolored or yellowing, keeping only the fresh green ones. Trim off the tough ends of the stems and discard.
- You will need to blanche your broccoli rabe (rapini). Bring a large pot of salted water to the boil. Drop in the broccoli and cook for 5 to 7 minutes until tender.
- Drain immediately and rinse under cold running water. Squeeze out as much water as you can. Chop into 1/2 inch pieces. Set aside.
- Heat the 2 TBS of olive oil in a large 12-inch non-stick skillet, over high heat. Once it is hot, add the potato cubes. (I don't bother to peel the potatoes.)
- Turn the heat down to medium-high and pan sear the potatoes without stirring for about 5 minutes or so. Give them a good shake, season them with salt and pepper, and then add the onions.
- Cook and stir in the pan for a further 5 to 8 minutes, until the onions have softened and the potatoes are just tender and golden brown. Stir in the garlic. cook, stirring for a further minute or two.
- Toss in the broccoli and a good pinch of red pepper flakes (if using.) Toss everything together and heat the broccoli through.
- Taste and adjust seasoning as required. Sprinkle with some Parmesan cheese and serve immediately.
Notes
You can blanche the broccoli rabe ahead of time. It will keep in the refrigerator for three or four days.
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This dish is quick, easy and delicious. It is such a simple thing and goes very well with stir fries of any kind, and if you add a bit of leftover cooked meat or poulrty can even double as a main course. Mmmm . . . Chicken chow mein. Who doesn't love that!
Oh, how I do love Gratins . . . who wouldn't with their creamy well flavoured base . . . spread out in shallow dishes to maximize all of the golden deliciousness of a crisp topping. I have never met a Gratin I didn't fall in love with, but they can all too often be quite high in unhealthy fat and not needed calories!! It doesn't have to be so however, and I am going to prove this to you today with a fabulous vegetable gratin, that is not only low in fat, but also healthy, Diabetic friendly, contains several of your five-a-day, as well as being deliciously filled with plenty of flavour to boot!
I found myself at the end of last week with some vegetables that needed using up before I went for my next grocery shop, and I wanted to do something that I could use them all up in . . . half a bag of Brussels sprouts, half a savoy cabbage and a couple of lone leeks. Typical vegetables that are abundant at this time of year. Lovely and green and filled with fibre and lots of vitamins. It is common knowledge that vegetables from the Brassica (Cruciferous) family (Sprouts and cabbage, broccoli, cauliflower) are filled with anti-oxidents, and plenty of Vitamin C and Folic Acid.
Leeks on the other hand, a member of the allium family, with their unique combination of flavonoids
and sulfur-containing nutrients, belong in your
diet on a regular basis. There is strong research evidence for including at
least one serving of an allium vegetable in your meal plan every day. Not a problem as I love all of the members of the onion family . . . leeks, onions, shallots, garlic . . .
I think it is safe to say that this lovely gratin is a powerhouse of all things that are good for you! Rather than using fatty cream and whole milk for a sauce . . . I have mixed 2% (semi skimmed) milk and water, along with a stock cube and some flour. Mixing the milk, water, stock cube and flour in a blender, made for a smooth lump free mixture that only needed heating, whilst stirring to thicken up nicely. A smidgen of cheese is added to help create a lovely creamy sauce that is filled with plenty of flavour.
I have used only 6 TBS of cheese for the whole dish, including the topping. I used three different kinds, strong (sharp) cheddar, Parmesan and Swiss . . . all cheeses that are packed with flavour. The more flavour a cheese has, the less of it you will have to use. Fact. I also made good use of some grainy Dijon mustard to impart even more flavour to the sauce along with some black pepper. I found that the sauce was so tasty, that I didn't need to add salt at all, bonus!
Four tablespoons of the cheese go into the sauce, and the remaining two are combined with some whole wheat bread crumbs for the topping. Whole wheat bread crumbs give a lovely nutty crunch. All in all this is a really fabulous dish. I could eat a plate of this and nothing else! I was more than pleased with the results!
*Winter Vegetable Gratin*
Serves 6
Put the flour, milk, water, stock pot, nutmeg, and pepper into a food processor. Blitz until smooth. Pour into the saucepan you used to cook the vegetables in. Cook, whisking constantly, over medium heat until the mixture bubbles and begins to thicken. Cook, stirring, for several minutes. Mix together the cheeses. Remove 2 TBS and mix into the bread crumbs. Set aside. Stir the remainining cheese into the sauce, whisking until it melts. Whisk in the mustard. Remove from the heat.
Preheat the oven to 200*C/400*F/ gas mark 6. Spray a gratin dish lightly with low fat cooking spray. Layer in half of the drained vegetables, half the sauce (making sure you drizzle it evenly over all) the remaining vegetables and then finally the remaining sauce. Sprinkle the breadcrumb cheese mixture evenly over top.
Bake in the preheated oven fore 30 minutes, until bubbling and golden brown. Serve hot.
I am enjoying this challenge of healthier eating. It doesn't have to be boring if you use a bit of ingenuity. We had this with some steamed salmon, and Todd had some baby potatoes with his. It all went down a real treat! Bon Appetit!
I had often heard of Chinese Coleslaw, but had never eaten it. Sister Johansen was telling me the other day how very delicious it was and how much she enjoyed it and how popular it was at pot lucks and other get togethers.
So I decided to make some for the Halloween party we threw for the kids on Tuesday evening. I found the recipe on Brown Eyed Baker, but there are a bazillion of these same recipes floating around.
It made a nice big bowl of salad. You can't get coleslaw mix around here and so I created my own by thinly slicing white and red cabbage and grating a carrot.
It made a nice big bowl of salad. You can't get coleslaw mix around here and so I created my own by thinly slicing white and red cabbage and grating a carrot.
Other than that the ingredients are very simple.
I did make a few changes. I used Chinese Rice Wine Vinegar, not white vinegar and I substituted a tablespoon of the oil with toasted sesame oil.
It's supposed to be Chinese right? So why not use Chinese vinegar and some sesame oil for more authentic flavours???
I suppose the thinking is that Ramen noodles are Chinese, but if I am not mistaken . . . are they not Japanese? I'm not sure. I only know they add a nice crunch.
I also used toasted flaked almonds and I toasted the sunflower seeds for a bit in a dry frying pan to bring out their nuttiness.
It is rather high in fat and calories for a salad however and so I am wondering if I might not be able to reduce them by a great deal if I used 2 parts oil to 1 part water and a sugar substitute or stevia instead of the regular sugar.
And in all truth you could probably cut the oil by half anyways, without it causing too much of a problem. There are enough other things in there to give it flavour and if you use part toasted sesame oil, well . . . that gives a whole lot of flavour anyways!
In any case the kids really enjoyed this and I brought home an empty bowl. Result!
I had a small portion myself so that I could see what all the fuss was about, and I was pleasantly surprised. It was fabulous! Enjoy!
*Chinese Coleslaw*
Makes 12 to 16 servings1 medium carrot, peeled and grated, and 1/4 of a small red cabbage, cored and thinly sliced)
1 TBS toasted sesame oil
90g of caster sugar (1/2 cup)
So today we splurged on Boiled Bacon and Cabbage . . . well, actually a boiled gammon slipper joint and cabbage. It went down a real treat along side of peeled potatoes I had cooked in the pot liqueur along with the cabbage and some whole peeled carrots.
I hardy missed having Corned Beef at all. ☺
The vegetables were really tasty, scooped onto our plates and spread with a bit of butter and a grinding of pepper.
The gammon was oh so tender and pink . . . and delicious with this onion and mustard sauce I made to go along with it. Silky and rich, and filled with soft as butter onions bits and a light mustard tang . . . it went perfectly with the slight saltiness of the gammon.
It would also go very well with a mild favoured fish such cod or haddock.
The trick is to cook the onions until they are pratically melting, without colouring them. You will want to cook them on the lowest heat possible and stir them frequently. Your reward for all this attention will be a deliciously rich and tangy sauce!
*Onion and Mustard Sauce*
Serves 6
Printable Recipe
A delicious sauce to serve with gammon or bacon, or even fish.
1 large onion, peeled and finely chopped
1 rounded teaspoon of dry mustard powder
1 rounded teaspoon of grainy mustard
1 1/2 ounces of butter (3 TBS)
1 ounce plain flour (2 TBS)
6 fluid ounces of milk
6 ounces of ham stock
fine sea salt and freshly ground black pepper to taste
Melt 2 TBS of the butter in a saucepan. Add the onion. Cook over the lowest heat possible, for about 20 minutes without colouring, stirring occasionally. Whisk in the flour and mustard powder, and cook over low heat for about a minute. Whisk in the milk a little bit at a time. Whisk in the ham stock in the same way. Cook and whisk until the mixture bubbles and thickens somewhat. Allow to simmer for about 5 minutes. Whisk in the remaining butter and the grainy mustard. Taste and adjust seasoning with salt and black pepper to taste. (You probably won't need any salt, depending on your tastes.) Pour into a sauceboat and serve warm at the table.
This is a prime example of British ingenuity and thrift, in that it makes good use of the veg leftover from your Sunday Roast.
Comfort food at it's best, it's a huge favourite of ours. It's almost too simple to show . . . but too good to pass by.
Quite simply it is a hash made up of all the vegetables leftover from your sunday roast dinner.
No rules apply really . . . just heat some oil and butter or meat drippings, and bung in the vegetables, coarsely chopped. You then let the heat of the pan and the drippings work their magic . . .
Traditionally it is made with leftover potatoes, cabbage, and onions, as well as brussels sprouts during sprout season, but really . . .
You can use whatever combination of cooked vegetables you have to hand . . . carrots, peas, parsnips, beans, swede . . . it doesn't really matter . . .
The only thing that truly matters is that you have lots of potatoes in there and onions. They are the key to it's perfection . . . crisp fried potatoes are just simply divine don't you think? I do!
Back home we'd throw in some leftover chopped bits of the Sunday roast as well . . . and call it hash . . .
I don't know about you . . . but for me, Bubble and Squeak sounds much more delicious!!!
I don't know about you . . . but for me, Bubble and Squeak sounds much more delicious!!!
*Bubble and Squeak*
Serves 4
Printable Recipe
Traditionally made by frying up the leftover potatoes, cabbage or Brussels sprouts (Christmas) in the drippings from the roasted Sunday joint. From what I understand the name came from the noise made from the vegetables as they fried in the pan, although I have also heard that it might have something to do with the effects that brassica vegetables might have on the human digestive system . . . ahem . . . If you don't have any leftover potatoes, you can always cook some to use in the recipe in some boiling salted water, just until they are tender, drain, cool and then proceed as per the recipe.
2 TBS butter, lard or meat drippings
a splash of oil
2 large mugs of leftover roasted potatoes, roughly diced
one medium onion, peeled and chopped
2 large mugs leftover cooked cabbage, Brussels Sprouts, and other cooked vegetables,
roughly chopped
salt, pepper and summer savoury to taste
Heat the butter in a wide heavy skillet or frying pan along with the oil. Once it is hot add the onions and cook, stirring, until they have softened. Add the remaining vegetables along with the herbs, salt and pepper. Give them a good stir to mix, then press the mixture down into the frying pan to compact it a bit. Cook, without stirring, over medium heat for about 5 to 7 minutes until they are beginning to brown. Give them a good stir, and repeat, allowing it to brown again. Once it is as crisply browned as you like, remove from the heat and serve, spooned out onto plates with, or without gravy. Some people like to just have it with a poached or fried egg on top which is also very good.
Serves 4
Printable Recipe
Traditionally made by frying up the leftover potatoes, cabbage or Brussels sprouts (Christmas) in the drippings from the roasted Sunday joint. From what I understand the name came from the noise made from the vegetables as they fried in the pan, although I have also heard that it might have something to do with the effects that brassica vegetables might have on the human digestive system . . . ahem . . . If you don't have any leftover potatoes, you can always cook some to use in the recipe in some boiling salted water, just until they are tender, drain, cool and then proceed as per the recipe.
2 TBS butter, lard or meat drippings
a splash of oil
2 large mugs of leftover roasted potatoes, roughly diced
one medium onion, peeled and chopped
2 large mugs leftover cooked cabbage, Brussels Sprouts, and other cooked vegetables,
roughly chopped
salt, pepper and summer savoury to taste
Heat the butter in a wide heavy skillet or frying pan along with the oil. Once it is hot add the onions and cook, stirring, until they have softened. Add the remaining vegetables along with the herbs, salt and pepper. Give them a good stir to mix, then press the mixture down into the frying pan to compact it a bit. Cook, without stirring, over medium heat for about 5 to 7 minutes until they are beginning to brown. Give them a good stir, and repeat, allowing it to brown again. Once it is as crisply browned as you like, remove from the heat and serve, spooned out onto plates with, or without gravy. Some people like to just have it with a poached or fried egg on top which is also very good.
I am on a quest now to lower the fat, salt and carbohydrates of what we are eating, and to that end I cooked a delicious chicken dish for us the other day that I had adapted from a cookery book entitled "The Ultimate Diabetes Cookbook" from Diabetic Living.
Garlic Cashew Chicken is a lovely melange of crisp and colourful vegetables, flavourful chicken strips, with a nicely spiced sauce, and brown rice . . . and plenty of garlic. Yum!
I cut the recipe in half and it worked very well. I only used two small sized chicken breasts, which I sliced into strips crosswise and then browned in a non-stick pan I had sprayed first with low fat Fry Light Avocado Cooking Spray. We don't get Pam cooking spray over her so . . .
After that you take the chicken out and you stir fry the vegetables . . . onions, carrots, bok choy, green peppers, garlic. . . one serving of this provides you with a full serving of vegetables.
I didn't have bok choy so I just used sliced cabbage and it worked well. You make a simple sauce using chicken stock, hoisin sauce, freshly grated gingerroot, cornflour, and red pepper flakes. This sauce has lotsa lotsa flavour. It is really tasty. I love hoisin sauce.
You stir the chicken back into the sauce and vegetable mix along with some cooked brown rice and then the whole thing gets poured into a casserole dish, tightly covered and baked.
Then you uncover it and sprinkle the top with cashew nuts and chow mein noodles. We cannot get the fried chow mein noodles over here (and its a good thing too because I could eat them like potato chips and they are not that good for you.) So I just used some cashew nuts. Banged back in the oven to toast the nuts . . .
And with a final sprinkle of sliced spring onions, this went down a real treat. I did serve Todd some additional brown rice on the side of his because he is not needing to watch his carbs and can use the extra calories. One of our neighbors brought him a piece of their wedding cake last evening as well, so he was one very happy camper.
*Cashew Garlic Chicken*
Makes 6 servings
Preheat the oven to 200*C/400*F/ gas mark 6. Spray a 2 litre/2 QT baking dish with low fat cooking spray and set aside.
Whisk together the chicken stock, hoisin sauce, fresh ginger, cornflour, red pepper and black pepper. Set aside.
Bake for about 20 minutes, until bubbling and the chicken is no longer pink inside. Sprinkle with the cashew nuts and chow mein noodles (if using). Return to the oven for a further 4 to 5 minutes.
Sprinkle with the sliced spring onions and serve.
This really was delicious. Don't let the long list of ingredients put you off. Once you get them all assembled the dish goes together really quickly. I was able to enjoy the extra serving today. I made something suitable for Todd to eat, so he wasn't left out and I got to enjoy another healthy meal. I'd call that a bonus! I hope you will try it. I think you will really enjoy it, and maybe even more so in knowing that you are eating quite healthy as well. At 340cal per serving and 40g of carbs (and even less if you leave out the chowmein noodles) this is a winner/winner chicken dinner! Bon Appetit!
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