Escarole and Endive Salad with Sardines and Oranges
Escarole and Endive Salad with Sardines and Oranges
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Escarole, endives, and oranges are all great sources of vitamin C. Sardines are rich in omega-3 fatty acids, which help keep arteries clear of cholesterol buildup guard against heart disease, and may even aid in treating depression.

    Ingredients

    • 3 slices whole-grain bread (4 ounces), cut into 3/4-inch cubes
    • 1 tablespoon plus 2 teaspoons sherry vinegar
    • 2 teaspoons extra-virgin olive oil
    • 3 navel oranges, segmented (about 1 cup), juices reserved
    • Kosher salt and freshly ground pepper
    • 12 ounces escarole, torn into large pieces
    • 6 ounces Belgian endive, leaves cut lengthwise into 1/2-inch-wide spears
    • 5 ounces dried Turkish figs (6 or 7), chopped into 1/2-inch pieces
    • 6 canned oil-packed sardines (8 ounces, from two 4.2-ounce tins), preferably Spanish (straubs.com), drained and halved lengthwise

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 102 % Daily Value *
    • Total Fat: 5 g 7.62%
    • Saturated Fat: 1 g 4.6%
    • Trans Fat: 0 g %
    • Cholesterol: 8 mg 2.59%
    • Sodium: 164 mg 6.81%
    • Calcium: 65 mg 6.54%
    • Potassium: 267 mg 7.63%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 7.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 11 g %
    • Dietary Fiber: 4 g 15.82%
    • Sugar: 0 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 39.34%
    • Vitamin C 14.17%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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