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The Food & Wine Diet

Italian "Bibimbap" with a Lemony Soave

Italian "Bibimbap" with a Lemony Soave

Italian "Bibimbap" with Fennel, Mushrooms and Broccoli Rabe Photo © Kristin Donnelly

These healthy recipes are all created to pair with wine (a 5-ounce glass has anywhere from 110 to 150 calories)—all for 600 calories or fewer.

The Korean rice bowl known as bimbimbap is the ultimate comfort food. Using the same idea, I made a version using farro (a type of wheat berry) and Mediterranean-style vegetables, including lemony fennel, garlicky broccoli rabe and rosemary-flavored mushrooms. Like the classic, I top the whole thing with a fried egg. The bitter greens and the runny egg yolk make this a tricky pairing, but I like this healthy dish with a crisp Italian white.

Italian "Bibimbap" with Fennel, Mushrooms and Broccoli Rabe
Total 40 min; Serves 2

One 4-ounce fennel bulb, cored and very thinly sliced (about 1 cup)
Salt
1 tablespoon fresh lemon juice
4 tablespoons olive oil
8 ounces cremini mushrooms, thinly sliced
1/2 teaspoon each chopped thyme and rosemary
1 medium garlic clove, minced
1 anchovy fillet
1/2 teaspoon crushed red pepper, plus more, for garnish
1/2 pound broccoli rabe, coarsely chopped
1/2 cup water
1 cup cooked farro (from 1/2 cup dry)
2 large eggs

1. In a small bowl, toss the fennel with 1/2 teaspoon of salt and the lemon juice and let stand.

2. In a large nonstick skillet, preferably one with a lid, heat 1 tablespoon of the olive oil. Add the mushrooms, thyme and rosemary, season with salt; cover and cook over moderately high heat until the mushrooms release their water, about 3 minutes. Uncover the mushrooms and cook until tender and browned, about 4 minutes longer. Transfer the mushrooms to a plate and wipe out the skillet.

3. Heat 1 more tablespoon of oil in the skillet, then add the garlic and anchovy. Cook over moderate heat, breaking up the anchovy with a spoon, until the garlic is softened, about 1 minute. Add the crushed red pepper and cook for 10 seconds, then add the broccoli rabe and the water; cover and cook until tender, about 7 minutes.

4. Spoon half of the farro into each of two bowls. Arrange the mushrooms, fennel and broccoli rabe in separate piles on top.

5. Wipe out the skillet, then add the remaining 2 tablespoons of olive oil and heat until hot. Crack the eggs into the skillet and cook over moderately high heat, spooning the oil over the top, until the whites are set and the edges are crisp, about 4 minutes. Transfer the eggs to the bowls, sprinkle with a little more crushed red pepper and salt and serve.

One serving 464 cal, 27 gm fat, 4.3 sat fat, 41 gm carb, 12 gm fiber, 21 gm protein.

Wine: A lemony Italian white wine, like 2012 Palazzone Orvieto Classico.

Kristin Donnelly is a former Food & Wine editor and cofounder of Stewart & Claire, an all-natural line of lip balms made in Brooklyn.

Related: One-Bowl Rice Dishes
Delicious Korean Dishes
Healthy Recipes and Cooking Tips

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