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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
Calories20 Cholesterol0 mg
Proteintrace Sodium50 mg
Carbohydrate5 g Fiber2 g
Total fat0 g Potassium122 mg
Saturated fat0 g Calcium12 mg
Monounsaturated fat0 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables1
Fats1/2
DASH EATING PLAN SERVINGS

ARTICLE TOOLS

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HEALTHY RECIPES


May 16, 2008