Escarole is a dark, leafy green that is loaded with nutrients. It is an excellent and hearty salad green when eaten raw. It is also delicious sauteed in olive oil and garlic and served as a hot vegetable side dish.

escarole and poached egg salad

start to finish: 20 minutes

makes: 4 servings

escarole and poached egg salad
 

Red Wine Vinaigrette: In a screw-top jar combine 2 tablespoons red wine vinegar; 4 teaspoons olive oil; 1 teaspoon snipped fresh oregano or ½ teaspoon dried oregano, crushed; ½ teaspoon Dijon-style mustard; ¼ teaspoon cracked black pepper; and ⅛ teaspoon salt. Cover and shake well to combine.

1 On a serving platter combine escarole, tomato, and peas; set aside.

 

2 In a deep large skillet add enough water to fill halfway. Bring water to simmer. Break eggs, one at a time, into a small cup and slide eggs into water. Cook eggs in simmering water for 4 to 5 minutes or until whites are firm and yolks begin to thicken. Remove eggs with slotted spoon; drain on paper towels.

 

3 Place eggs on top of salad. Drizzle with Red Wine Vinaigrette. Sprinkle with Parmesan cheese. Serve with toast.

nutrition facts per serving: 242 cal., 11 g total fat (2 g sat. fat), 186 mg chol., 333 mg sodium, 23 g carb., 8 g fiber, 13 g pro.

nutrition note: Eggs are a nutrient-dense food that are an excellent source of quality protein, only 75 calories, and are low in fat. One egg packs 6 grams of protein and 13 of the essential vitamins and minerals includingvitamin D, selenium, riboflavin, phosphorus, and B12. The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. Balance out higher cholesterol meals with fruit and vegetables that have no cholesterol and are high in fiber, which help to lower cholesterol.

tip: If you have trouble keeping your poached eggs intact, add a teaspoon or so of vinegar to the boiling water, then slip in the eggs. Vinegar helps the eggs keep their shape by quickly firming up and congealing the edges.