Recipe: Seared endive

Dietitian's tip: There are three main varieties of endive — Belgium endive, curly endive and escarole. This recipe calls for Belgium endive, a small, compact head of cream-colored leaves that have a slightly bitter taste.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low sodium = no more than 140 mg of sodium per serving

Low fat = no more than 3 g of fat per serving

SERVES 6

Ingredients

1 tablespoon water

6 heads of Belgian endive, washed and halved

Juice from 1 lemon

1/8 teaspoon salt

Ground black pepper, if desired

2 tablespoons chopped fresh parsley

Directions

In a large skillet, heat the water over medium heat. Add the endive, cut sides down. Cover and cook for several minutes until the outer leaves turn translucent.

Remove from the heat and uncover. Squeeze lemon juice over the endive and add salt and pepper to taste. Transfer to a serving dish and garnish with parsley. Serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 head
Calories	20	Cholesterol	0 mg
Protein	trace	Sodium	50 mg
Carbohydrate	5 g	Fiber	2 g
Total fat	0 g	Potassium	122 mg
Saturated fat	0 g	Calcium	12 mg
Monounsaturated fat	0 g