This may be one of my most delicious recipe.
As always, Dr. Carissa and I focus on low-carb, high-fiber, and nutritive deliciousness for many reasons. Not to mention that all of our recipes are simple, easy, and don’t involve crazy ingredients that are impossible to find.
Why do we focus on that?… First, we eat like that. We are busy at work, we have plenty of kids at home. While we enjoy cooking, we don’t want (or can’t, rather) spend a lot of time in the kitchen. 30 minutes in and out is our motto.
Second, we focus on a low-carb / high-fiber “diet” (we don’t restrict ourselves, though!) because we like to keep lean and fit. We exercise moderately but regularly. Remember that staying fit and healthy is 80% diet and only 20% exercise.
Also note that a low-carb (no refined carbs / sugar) is essential if you are menopausal or post-menopausal. This recipe, Broccoli Rabe and Sweet Potato Shatsuka, fits into a menopause-friendly diet.
Diet is huge during menopause and peri-menopause because it can affect your symptoms and your weight. It’s important to cut back on refined carbs because as you age, your cell become more insulin-resistant. So it’s important NOT to eat foods that spike your blood sugar. In this recipe, the Glycemic Index is low, thanks to the absence of high-GI foods like potatoes or white rice. And the fiber (broccoli rabe, and other vegetables) also decreases the glycemic load of this dish.
More importantly, we like to eat well. We enjoy eating and this recipe is absolutely delicious.
The list of ingredients is a bit longer than usual; we like to focus on recipes that contain 5 to 10 ingredients maximum. This is worth it, though, and still easy to make.
What makes this recipe delicious?.. You see, almost all of the ingredients gently cook in a cast-iron skillet, resulting in a slightly sweet, spicy casserole with delicious broccoli rabe (a close cousin of broccoli, but with more leafy green parts). When the eggs are added and gently bake on top, the “satsuka” (egg casserole of Arabic/Middle-Eastern descent) is complete.
The preparation is simple. The green peppers and jalapeños are quickly diced, although you could make strips for a similar result. You’ll need to brown them a bit, and add a ton of garlic.
Add the sweet potatoes, the broth, and then the broccoli rabe and let cook everything slowly and nicely.
The next step looks harder than what it really is. Crack the eggs (you can shape a small cavity with the spoon to make sure they don’t run), cover, and gently cook for a few minutes until the white is solid, and the yolk still runny.
Broccoli Rabe & Sweet Potato Shatsuka
- 3 tablespoons extra-virgin olive oil
- 1 cup onion, diced
- 2 green bell peppers, cored and seeded, diced
- 2 jalapeño chiles, seeded and chopped fine
- 3 cloves garlic, chopped
- 12 ounces sweet potatoes, peeled, largely diced
- 1 tablespoon Italian dry herbs
- 1 cup vegetable broth
- 1 bunch broccoli rabe, coarsely chopped
- ½ teaspoon crushed red chili flakes
- 4 to 6 large eggs
- 4 to 6 tablespoons grated Parmigiano-Reggiano
- salt and pepper to taste
- Heat 1 tablespoon of the oil in a cast iron skillet. Add onions, bell peppers and jalapeños and sauté on medium heat about 10 minutes until vegetables are tender and starting to brown.
- Stir in garlic, cook for a minute or two, then stir in sweet potatoes. Reduce heat a bit, and cook for another 5 minutes, stirring occasionally. Season with salt and pepper and add Italian herbs.
- Add broth and cook on medium-low until much of it has evaporated and sweet potatoes are tender, about 10 minutes. Add broccoli rabe, chili flakes, salt and pepper, and cook 5 more minutes.
- Lower heat. Crack 4 to 6 eggs and drop them slowly on top of the vegetables. Cover and “cook” until the egg whites are set and yolks are still runny, about 3 minutes. Sprinkle with parmesan. Serve.