
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.
Ingredients
- •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
- 1Bring a large pot of salted water to a boil over high heat. Add the broccoli rabe and blanch for 20 seconds until bright green, then drain and squeeze firmly to remove excess liquid.
- 2Heat the olive oil in a large Dutch oven or heavy pot over medium heat. Once shimmering, add the fresh garlic and cook for 3 minutes, stirring occasionally, until golden brown. Transfer garlic to a paper towel-lined plate using a slotted spoon.
- 3Add the raw shrimp to the same pot over medium-high heat and cook undisturbed for 1 minute per side until just pink and opaque, about 2 minutes total.
- 4Add the blanched broccoli rabe, cannellini beans, and chicken broth to the pot. Season with red pepper flakes, salt, and pepper, then toss to combine.
- 5Bring the mixture to a boil over high heat, then reduce heat to low and simmer for 5 minutes, stirring occasionally, until the liquid reduces by half.
- 6Divide the shrimp mixture evenly into 4 airtight containers while hot. Top each portion with the crispy garlic, grated Parmesan, and additional red pepper flakes.
- 7Serve each container with crusty bread on the side, or store sealed in the refrigerator for up to 3 days and reheat gently over medium-low heat before serving.
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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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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