Braised Romaine Lettuce
Braised Romaine Lettuce - Perfect as a side dish or light Mediterranean dinner
Healthy, because
Even smarter
Nutritional values
Lettuce plus tomatoes plus olives plus pine nuts provide a lot of vitamins and fibre. Cheese is also beneficial to health. Parmesan cheese is a good source of calcium: 20 grams of it already cover one quarter of the daily requirement of this bone-friendly mineral.
This "slim" dish from the Mediterranean kitchen can also be prepared as a "real" salad: In this case, the romaine lettuce is not steamed, but mixed raw with the hot ingredients. Baguette or ciabatta is best served with it, preferably as a wholemeal variant, as it provides additional fibre.
(Percentage of daily recommendation)
| Calorie | 263 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 10 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 608 mg | (15 %) | ||
| Calcium | 292 mg | (29 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 2 Romaine lettuce
- 1 oz Parmesan
- 3 medium-sized Tomatoes
- 3 scallions
- 1 heaping Tbsp Caper
- 1 sm handful black olives (without pits; 20 grams)
- 2 sprigs Sage
- 1 Tbsp olive oil
- 1 Tbsp Pine nuts (20 grams)
- 3 Tbsps balsamic vinegar
- salt
- peppers
- 1 pinch cane sugar
Kitchen utensils
Preparation steps
Trim the heads of lettuce. Rinse and spin dry leaves. Coarsely grate Parmesan cheese.
Rinse tomatoes, trim, quarter and core. Rinse scallions, trim and cut into thin rings. Drain capers. Coarsely chop the olives. Rinse sage leaves, shake dry and chop.
Heat the oil in a pan. Cook lettuce 1 minute over high heat. Add tomatoes, pine nuts and scallions. Cook 1 more minute. Add capers, olives and sage.
Add the vinegar and 3 tablespoons water, cook for 20 seconds and season with salt, pepper and sugar to taste. Arrange salad on plates, sprinkle with Parmesan and serve.
