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A mouth-watering shell pasta dish with broccoli, herbs, and spices, perfect for a healthy dinner.
StovetopComplexity

Spicy Broccoli Rabe with White Beans and Shrimp

This Spicy Broccoli Rabe with White Beans and Shrimp provides 39g protein and 307 calories per serving — a lean option for cutting phases. Quick stovetop prep yields 4 servings, letting you build multiple meals around this base in one session. Combines protein with vegetable volume for satiety without excess calories.

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Ingredients

4 servings
  • Broccoli Rabe (Rapini)(1920g)
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Garlic
  • Shrimp(454g)
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly cracked black pepper
  • Red pepper flakes(3g)
  • Beans, Cannellini, Canned, Drained
  • Low Sodium Chicken Broth(240g)
  • Parmesan Cheese

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Bread, Crusty, White

Instructions

  1. 1Bring a large pot of salted water to a boil over high heat. Add the broccoli rabe and cook until bright green, about 20 seconds. Drain and squeeze to remove excess liquid.
  2. 2Heat the oil in a large Dutch oven or heavy pot over medium heat. Once the oil is glistening, add the garlic and cook, stirring occasionally, until golden brown, about 3 minutes. Using a slotted spoon, transfer garlic to a paper towel-lined plate. Add the shrimp to the pot and cook, undisturbed, until just pink, about 1 minute per side.
  3. 3Add broccoli rabe, season with salt, pepper, and red pepper flakes, and toss to coat. Stir in the beans and stock. Bring to a boil over high heat, then reduce the heat to low and simmer, stirring occasionally, until liquid is reduced by half, about 5 minutes.
  4. 4Transfer to a platter and top with crispy garlic, grated parmesan cheese, and red pepper flakes, if desired. Serve immediately with crusty bread on the side.

Nutrition — Per Serving

307

calories

39g

protein

14g

fat

Carbohydrates
14g
Saturated fat
2.1g
Sodium
372 mg
Dietary fiber
13.2g

4 servings per batch · ~666g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Spicy Broccoli Rabe with White Beans and Shrimp have per serving?

Each serving delivers 39g of protein for only 307 calories, offering an extremely high protein-to-calorie ratio. The remaining macros are 14g fat and 14g carbs, keeping the meal lean and nutrient-dense.

How long does Spicy Broccoli Rabe with White Beans and Shrimp take to prep?

This is a quick prep recipe that yields 4 servings, making it ideal for weeknight dinners or meal prep sessions when time is limited. You can have a full batch ready in under 30 minutes on the stovetop.

Is Spicy Broccoli Rabe with White Beans and Shrimp good for fat loss?

At 307 calories and 39g protein per serving, this recipe is built for fat loss phases where controlling calorie intake while maintaining protein is critical. The low carb and fat content make it sustainable for extended cuts without sacrificing satiety.

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