If you're looking for a nutrient-dense green vegetable to add to your diet, cooked escarole is an excellent choice. One cup of cooked escarole, with added fat from cooking, includes approximately 93 calories. Escarole is packed with essential vitamins and nutrients, making it an excellent addition to any dish.

In addition to its low calorie count, cooked escarole contains a variety of nutrients that are beneficial for overall health. It is high in vitamin K, vitamin A, vitamin C, folate, and fiber. Plus, it contains phytonutrients that can help protect against chronic diseases.

In this article, we'll explore the calorie content, health benefits, nutritional facts, and cooking methods of cooked escarole. We'll also provide some delicious recipes and substitutes to try with this fantastic vegetable.

Calorie Content of Cooked Escarole

As mentioned earlier, one cup of cooked escarole with added fat contains approximately 93 calories. However, if you're looking for a lower calorie option, you can steam or boil escarole without adding any fat. Steamed or boiled escarole contains only 23 calories per cup, making it an excellent option for those on a calorie-restricted diet.

Health Benefits of Cooked Escarole

Escarole is an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health. It is also high in vitamin A, which supports eye health and a healthy immune system. Additionally, it contains significant amounts of vitamin C, folate, and fiber. The phytonutrients found in escarole, such as flavonoids and carotenoids, have anti-inflammatory and antioxidant properties. These compounds can help protect against chronic diseases such as heart disease, diabetes, and certain types of cancer.

Nutritional Facts of Cooked Escarole

One cup of cooked escarole contains the following nutrients: - Calories: 93 - Fat: 7.2g

Delicious Ways to Use Cooked Escarole

Cooked escarole can be used in a variety of dishes to add flavor, texture, and nutrition. Here are some delicious ways to incorporate escarole into your meals: - Use it as a bed for roasted chicken or fish. - Add it to soups or stews for a nutrient boost.

How to Cook Escarole?

Escarole can be cooked in several ways, including sautéing, braising, or grilling. Here's a simple recipe for sautéed escarole: - Heat olive oil in a large pan over medium heat. Add chopped garlic and cook for 1 minute. - Add washed and chopped escarole to the pan, and sauté until wilted and tender (about 5-7 minutes). Season with salt and pepper to taste.

Escarole vs Lettuce: Which is Healthier?

While both escarole and lettuce are healthy options, escarole contains more vitamins and minerals per serving. Lettuce is lower in calories, but it's also lower in essential nutrients. Overall, incorporating both escarole and lettuce into your diet is an excellent way to achieve a variety of nutrients and flavors.

Escarole Substitutes to Try

If you can't find escarole, or you're looking for a similar vegetable to try, here are some escarole substitutes to consider: - Endive - Radicchio

How Much Fat is Added in Cooking Escarole?

The amount of fat added to cooked escarole depends on the cooking method and the fat used. If you're sautéing or grilling escarole, you'll likely add a small amount of oil or butter to the pan. Typically, the amount of fat added to cooked escarole is minimal, and it can be a healthy addition to any meal.

Can You Freeze Cooked Escarole?

While it's possible to freeze cooked escarole, it's not recommended. The texture and flavor of the escarole may change after freezing and thawing, making it less palatable. It's best to eat cooked escarole fresh or store it in the refrigerator for a few days.

Recap of Cooked Escarole's Benefits

Cooked escarole is an excellent addition to any diet. It's low in calories, high in essential vitamins and minerals, and contains beneficial phytonutrients. Escarole can be used in a variety of dishes, and it's easy to prepare. While there are some substitutes available, escarole is a unique and flavorful vegetable that's worth seeking out.