Sautéed Lemon Maple Frisée

Dairy Free
Very Healthy
Health score
100%
Sautéed Lemon Maple Frisée
25 min.
4
178kcal

Suggestions


If you're looking for a vibrant and nutritious side dish that will elevate your meals without overwhelming your palate, look no further than Sautéed Lemon Maple Frisée. This delightful recipe combines the slightly bitter, crunchy texture of fresh frisée with the zesty brightness of lemon and the subtle sweetness of pure maple syrup. It's the perfect harmony of flavors that will leave your taste buds dancing!

Not only is this dish full of bold flavors, but it's also incredibly healthy, earning a perfect health score of 100. With only 178 calories per serving, you can indulge guilt-free, making it an ideal companion for weeknight dinners or special occasions alike. Plus, it's completely dairy-free, catering to a variety of dietary preferences without sacrificing taste.

This light yet satisfying dish can be whipped up in just 25 minutes, making it a quick option when you're short on time but still want something nutritious. With a delightful mix of crispy bread crumbs that add texture to the tender frisée, each bite is sure to impress your family and friends. Serve it alongside grilled meats, roasted vegetables, or even just on its own to enjoy the complex layers of flavor in every bite. Dive into this deliciously healthy culinary adventure and savor the taste of wholesome eating!

Ingredients

  • 0.8 teaspoon anchovy paste 
  • 0.5 cup breadcrumbs fresh
  • pound salad leaves curly endive 
  • tablespoon juice of lemon fresh
  • 0.8 teaspoon lemon zest grated
  • 0.5 teaspoon maple syrup pure
  • tablespoons olive oil divided

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium heat until it shimmers. Cook bread crumbs until crisp and golden brown, about 4 minutes.
  2. Transfer to a bowl and stir in zest and a pinch of salt.
  3. Wipe out skillet, then add anchovy paste and remaining 2 Tbsp oil and cook 15 seconds. Increase heat to medium-high and sauté half of frisée until slightly wilted, about 1 minute.
  4. Add remaining frisée and sauté until wilted, about 2 minutes more. Off heat, stir in juice, syrup, 1/8 teaspoon salt, and 1/4 teaspoon pepper.
  5. Serve topped with bread crumbs.

Nutrition Facts

Calories178kcal
Protein8.8%
Fat56.74%
Carbs34.46%

Properties

Glycemic Index
9.13
Glycemic Load
0.22
Inflammation Score
-10
Nutrition Score
21.393043582854%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.88mg
Luteolin
2.37mg
Kaempferol
2.78mg
Quercetin
7.37mg

Nutrients percent of daily need

Calories:177.95kcal
8.9%
Fat:11.68g
17.96%
Saturated Fat:1.72g
10.75%
Carbohydrates:15.96g
5.32%
Net Carbohydrates:10.76g
3.91%
Sugar:2.27g
2.52%
Cholesterol:0.96mg
0.32%
Sodium:191.49mg
8.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.07g
8.15%
Vitamin K:344.82µg
328.4%
Vitamin A:6483.83IU
129.68%
Vitamin C:29.15mg
35.33%
Folate:140.13µg
35.03%
Manganese:0.63mg
31.61%
Vitamin E:4.13mg
27.53%
Fiber:5.19g
20.78%
Copper:0.37mg
18.69%
Potassium:515.39mg
14.73%
Calcium:142.5mg
14.25%
Vitamin B5:1.41mg
14.05%
Vitamin B1:0.2mg
13.41%
Vitamin B2:0.18mg
10.82%
Magnesium:41.07mg
10.27%
Iron:1.79mg
9.95%
Vitamin B3:1.69mg
8.46%
Phosphorus:78.75mg
7.88%
Vitamin B6:0.14mg
7%
Selenium:4.51µg
6.45%
Zinc:0.71mg
4.72%
Source:Epicurious