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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Escarole Sautéed with Garlic
 
Source: dLife

Escarole sauteed with garlic, oil, and orange zest.

Rating:
Prep Time: 10 minutes
Cook Time: 5 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Serving Size: 1 cup
Amount Per Serving
Calories 188.3
Total Carbs 30.3 g
Dietary Fiber 27.2 g
Sugars 2.5 g
Total Fat 5.4 g
Saturated Fat 0.9 g
Unsaturated Fat 4.5 g
Potassium 2,746.8 mg
Protein 11 g
Sodium 196 mg
Dietary Exchanges
1 Fat, 6 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1.5 lb Greens, escarole, fresh, head , cored and washed
1 tbsp olive oil
2 medium garlic cloves , minced
1 tsp grated orange peel
1 tbsp orange juice
0.25 tsp black pepper


Directions
1 Drain the excess water from the escarole and tear the leaves in half.
2 Using a 12-inch nonstick skillet, heat the oil over high heat until very hot, but not smoking. Add the garlic, orange rind, juice, pepper, and escarole. Cook over moderate heat stirring constantly, 1 to 2 minutes or until the escarole wilts.
3 With tongs, place the escarole onto a platter. Reduce the remaining liquid in the skillet to about 1 or 2 tablespoons and drizzle over the escarole.
Additional Information
The garlic enhances the flavor of the escarole, which is a good source of iron and calcium. Escarole can be very sandy, so rinse it 2 or 3 times before cooking. This dish goes well with broiled meat, fish, and poultry.


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