Although many people think of iceberg lettuce as strictly a salad green, cooked lettuce is a frequent component of Chinese and French cuisines. The least nutritious of the salad greens, iceberg lettuce contains 95 percent water as well as trace amounts of vitamins A and C. It is also a source of vitamin B6, thiamin and folate. To get the most nutritional value from your cooked iceberg lettuce, prepare it with a small amount of healthy oil, and avoid leaving any cooking liquids behind in the pan.
Remove the outside leaves from the head.
Cut a thin slice from the bottom of the core and cut the head into quarters.
Soak and swish the quarters in a commercial produce cleaner or a white vinegar and cold water bath.
Rinse the leaves thoroughly under running water and place them in a colander to drain.
Pat each section dry with paper towels.
Sauté the lettuce quarters in the olive oil over medium heat until the outside edges turn golden brown.
Add the vegetable broth to the skillet, cover and simmer the leaves for 10 minutes.
Remove the lettuce quarters from the heat, and season them with salt, pepper and soy sauce to taste.
Serve the cooked lettuce as an appetizer with crusty bread or as a side with an entrée of your choice.
- Centers for Disease Control and Prevention: Vegetable of the Month, Lettuce
- Organic Facts: Nutritional Value of Cabbage and Iceberg Lettuce
- Serious Eats; Healthy & Delicious, Stir-Fry Iceberg Lettuce And Sauteed Cabbage; Kristen Swensson Sturt; April 2010
- "Saveur"; The Ice Queen; Irene Sax; April 2009