Sautéed Lemon Maple Frisée

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

Suggestions


Are you looking for a vibrant and healthy side dish that will elevate your meals without compromising on flavor? Look no further than this delightful Sautéed Lemon Maple Frisée! Packed with refreshing greens and kissed with the bright flavors of lemon and maple, this recipe is sure to impress your family and friends.

This recipe has a perfect health score of 100 and features a delightful mix of textures and tastes. The crisp, golden brown bread crumbs provide a satisfying crunch, while the sautéed frisée, a chicory known for its slightly bitter yet peppery flavor, brings a beautiful depth to the dish. Combined with the zing of fresh lemon juice and the subtle sweetness of pure maple syrup, every bite is a harmonious blend of flavors.

Not only is this dish dairy-free and very healthy, but it also takes just 25 minutes to prepare—making it a fantastic option for busy weeknights or special occasions alike. With only 178 calories per serving, you can indulge without guilt. Perfect for pairing with grilled meats, roasted vegetables, or even as a light lunch, Sautéed Lemon Maple Frisée is versatile, nutritious, and undeniably delicious!

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