Braised Romaine Lettuce
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 |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
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
![Braised Romaine Lettuce preparation step 1 Braised Romaine Lettuce preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/braised-romaine-lettuce-preparation-step-1-503291.jpg)
Trim the heads of lettuce. Rinse and spin dry leaves. Coarsely grate Parmesan cheese.
![Braised Romaine Lettuce preparation step 2 Braised Romaine Lettuce preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/braised-romaine-lettuce-preparation-step-2-503291.jpg)
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.
![Braised Romaine Lettuce preparation step 3 Braised Romaine Lettuce preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/braised-romaine-lettuce-preparation-step-3-503291.jpg)
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.
![Braised Romaine Lettuce preparation step 4 Braised Romaine Lettuce preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/braised-romaine-lettuce-preparation-step-4-503291.jpg)
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.