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Recipe By American Diabetes Association

Escarole is one of those vegetables that once you try it, you wonder why you haven’t been eating it all along. This dish pairs well chicken.

Nutrition Facts: Vegetable exchanges 1, Fat exchanges 1.
Amount per Serving: Calories 80, Calories from Fat 55, Total Fat 6 g, Saturated Fat 0.8 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 65 mg (without added salt), Potassium 575 mg, Total Carbohydrate 6 g, Dietary Fiber 4 g, Sugars 1 g, Protein 3 g, Phosphorus 55 mg.

Servings: 5
Serving size: ½ cup
Preparation time: 15 minutes
Cooking time: 10 to 15 minutes


  • 1 large head escarole (about 1 pound)
  • 10 ounces fresh baby spinach leaves, stems removed
  • 2 tablespoon olive oil
  • 4 garlic cloves, slivered
  • ½ teaspoon dried basil
  • ¼ teaspoon sugar
  • 1/8 teaspoon crushed red pepper flakes
  • Kosher salt and freshly ground black pepper to taste
  • 1 tablespoon good-quality balsamic vinegar


    1. Core the escarole, discard any bruised or browned leaves, and wash thoroughly. Drain and pat dry, and tear the escarole into large pieces. Lightly rinse and thoroughly dry the spinach. Discard any leaves that are yellow or wilted.
    2. Heat the olive oil in a large skillet over medium heat. Add the garlic and sauté for 1 to 2 minutes, or until lightly golden. Add in the basil, sugar, crushed red pepper, salt, and pepper, and shake the pan to disperse the seasonings.
    3. Add the escarole, in batches if necessary, and turn the leaves with tongs until they begin to wilt, about 3 to 5 minutes. Add the spinach, and turn with the tongs until it wilts, about 1 to 2 minutes. Cover the pan, and cook for 2 minutes. Drain off any excess liquid in the pan.
    4. Sprinkle the vinegar over the greens and stir before serving.

Copyright 2012 American Diabetes Association. From, reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6455 or order online at

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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