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Low GI Recipe: Sweet Springtime Escarole

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April 4, 2012 by Johanna Burani

Low GI Recipe: Sweet Springtime Escarole

Most Italians enjoy the bitter taste inherent in escarole.  And because it has its own confident and distinctive flavor, it pairs nicely with other flavors.  The classic winter soup, Escarole and Beans, comes to mind.  This recipe takes escarole in another direction.  The sweetness of the shallots and grape tomatoes blends perfectly with the escarole, delivering a pleasant taste to all palates.

 


Low GI Recipe: Sweet Springtime Escarole
Most Italians enjoy the bitter taste inherent in escarole. And because it has its own confident and distinctive flavor, it pairs nicely with other flavors. The classic winter soup, Escarole and Beans, comes to mind. This recipe takes escarole in another direction. The sweetness of the shallots and grape tomatoes blends perfectly with the escarole, delivering a pleasant taste to all palates.
Created by:
Cuisine: Italian
Recipe type: Vegetable Side Dish
Serves: 4
Ingredients
  • 1large head of escarole (approx. 1 lb.)
  • ½ cup water
  • ½ tablespoon Kosher salt
  • 1 tablespoon extra virgin olive oil
  • 3-4 oz. shallots (1 cup), thinly sliced horizontally
  • 8 oz. grape tomatoes (1½ cups), halves vertically
  • 1 oz. parmesan cheese shavings (optional)
Instructions
  1. Cut off approximately 1 inch from the base of the escarole head. Separate the leaves and wash each leaf to remove all signs of dirt and grit. Do this “con cura,” which means very carefully. Coarsely chop.
  2. Pour the water into a Dutch oven pan, add the salt and heat. Toss in the escarole and stir. Cover and cook over medium heat for 10-12 minutes or until the escarole is tender. Stir 3-4 times.
  3. In the meantime, heat the oil in a large frying pan. Add the shallots and saute for 1 minute. Add in the tomatoes and saute for another 2 minutes.
  4. Add in the escarole, including any juice, mix well and cook over medium-low heat for 2 minutes. Serve immediately, with optional cheese shavings offered tableside.
Nutrition Information
Serving size: 1 cup Calories: 89 Fat: 4 g Saturated fat: <1 g Unsaturated fat: 0 Carbohydrates: 13 g Sugar: 0 Fiber: 3 g Protein: 3 g Cholesterol: 0


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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

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