Google + RSS Feed

Low GI Recipe: Salmon and Chicory Open-Face Grilled Sandwich

0

February 8, 2012 by Johanna Burani

Low GI Recipe: Salmon and Chickory Open-Face Grilled Sandwich

Italians have a long-standing love affair with Mediterranean bitter greens.  In fact, they have been consuming chicory and its cousin, escarole, as a popular vegetable choice since the 14th century.  These greens are more commonly used raw , as in salads, but they are absolutely delicious when braised as in this recipe.

Low GI Recipe: Salmon and Chicory Open-Face Grilled Sandwich
Italians have a long-standing love affair with Mediterranean bitter greens. In fact, they have been consuming chicory and its cousin, escarole, as a popular vegetable choice since the 14th century. These greens are more commonly used raw , as in salads, but they are absolutely delicious when braised as in this recipe.
Created by:
Cuisine: Italian
Recipe type: Non-vegetarian Entree
Serves: 4
Ingredients
  • 1 garlic head
  • 3 teaspoons olive oil, separated
  • ½ teaspoon salt
  • 1 lb. fresh chicory
  • 8 oz. sliced smoked salmon (I use Alaskan wild smoked sockeye salmon)
  • 4 1-oz. slices whole wheat sourdough bread
Instructions
  1. Preheat oven to 400 degrees.
  2. To bake the head of garlic: remove the outer layers of garlic skin, taking care to keep cloves intact. Using a sharp knife, cut off top ¼” from the garlic head and discard. Drizzle 1 teaspoon oil over the top of the garlic head, wrap it in aluminum and seal, creating a steam tent. Bake for 30 minutes. Cloves will be soft to the touch. Remove from oven, unwrap and cool.
  3. Remove outermost layers of chicory and discard. Separate remaining leaves and wash thoroughly. Gently drain, allowing some of the water to remain on the leaves. Chop coarsely and place in a large saute’ pan. Cover and braise over medium heat. Remove chicory from heat. Add in remaining oil and the salt. Mix well and set aside.
  4. Grill bread on gas or electric grill. While still warm, spread one or more cloves of baked garlic on one side of each slice of bread.
  5. Place 2 ounces of salmon on each slice of bread. Pile about ½ cup of cooked chicory on top. Serve warm.
Nutrition Information
Serving size: 1 sandwich Calories: 203 Fat: 6g Saturated fat: <1g Carbohydrates: 21g Fiber: 4g Protein: 19g Cholesterol: 10mg

 


0 comments »

Please leave your comments, or ask a question:

Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

Subscribe

Enter your address to be notified of new posts and free recipes by e-mail.

Join 1,923 other subscribers

Search this blog

Archives

Photo Credits


Food Photography by:

© Sergio Burani
All Rights Reserved

Click here to visit his site: