Braised Endive
Little fat and cholesterol, but plenty of vitamins and minerals are put on the table. Anyone struggling with high blood fat levels should treat themselves to this vegetable dish with little meat more often.
More fibre comes into play if you use whole grain rice or green spelt meal instead of long grain rice.
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 51.2 μg | (85 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 964 mg | (24 %) | ||
| Calcium | 386 mg | (39 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 ozs Long grain rice
- salt
- 4 Endive
- 10 ozs Vegetable juice
- 2 ozs cooked ham
- 2 ozs Emmentaler cheese
- ½ bunch parsley
- peppers
Preparation steps
Cook rice in a pot of boiling salted water until tender according to package instructions.
Rinse endive, pat dry, halve lengthwise and remove core.
Place the endive halves cut side up in the pressure cooker. Pour vegetable juice over the endive.
Cover pressure cooker. Bring to a boil and cook for 3 minutes under pressure.
Cut the ham into strips. Finely grate the cheese.
Rinse the parsley, shake dry, pluck off the leaves and coarsely chop.
Turn off pressure cooker, remove from heat and open carefully.
Season endive with salt and pepper. Top with ham and parsley and sprinkle with cheese.
Replace the lid (off the heat) just long enough to let the cheese melt.
Dividing evenly, spread the rice on 2 plates. Lift endive with a skimmer from the pot and place on the rice. Drizzle with vegetable juice and serve.