Wednesday, March 5, 2014

[Healthy_Recipes_For_Diabetic_Friends] Lemonized Escarole - 5.6g Carbs, 4.3g Fiber, 0.5g Sugar

 

Lemonized Escarole - 5.6g Carbs, 4.3g Fiber, 0.5g Sugar

From: Escarole The Ultimate Recipe Guide (Kindle

Prep Time: 5 min
Cook Time: 10 min
Ready in: 15 mind
Servings: 8

Kosher salt
Freshly ground black pepper
1 lemon
2 garlic cloves, very thinly sliced
1 tsp crushed red pepper flakes
2 Tbsp unsalted butter (1/4 stick)
1/4 cup olive oil
2 oz country ham OR prosciutto, cut into match-size pieces (about 1/2 cup)
2 heads escarole (about 2 lbs), leaves torn into medium pieces (16 packed cups)

1. In a bowl, grate 2 teaspoons lemon zest. In a separate bowl, squeeze juice of half lemon, Set aside each bowls. In a medium heat large skillet coated with cooking oil, cook garlic for 2 minutes, hand for 2 minutes, red pepper flakes for 30 seconds, escarole for 3 to 5 minutes, and flavor with pepper and salt. Set aside escarole. Mix butter, lemon juice, lemon zest, pepper and salt for the sauce. Garnish escarole with the sauce and serve.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 154 g
Nutrition per Serving: 117 Calories, 91 Calories from Fat, 10.1g Total Fat, 3g Saturated Fat, 12mg Cholesterol, 161mg Sodium, 442mg Potassium, 5.6g Total Carbs, 4.3g Dietary Fiber, 0.5g Sugars, 3g Protein
Vitamin A 59% - Vitamin C 21% - Calcium 7% - Iron 7%
Nutrition Grade: A-

Good points:
    Low in sugar
    High in dietary fiber
    High in manganese
    High in potassium
    Very high in vitamin A
    High in vitamin C

Bad points:
    High in saturated fat

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___