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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If you can mock a leek, you can eat a leek."
-William Shakespeare

The refrigerator light goes on...

Braising is a great technique for veggies. The key is to slice the vegetables thinly and add just enough water to cover the bottom of the pan. Cover and place the pan in the oven. The butter turns the remaining liquid into a nice rich sauce.

Leeks

Leeks are a member of the onion family but with a milder sweeter flavor. They look like overgrown green onions or scallions. The white part grows below ground, so leeks are usually pretty dirty and need plenty of washing.

Cut the leek at the lower end of the green top and run water over the leaves as they separate. Usually the rings of the white part have dirt embedded in them towards the top. Slice the leek in an X across the top and gently clean the dirt from between the rings under cold water.

4 ounces leeks = 69 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 16g carbohydrates, 23mg sodium, 0mg cholesterol


 

Braised Leeks



Servings = 2 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

1 tsp olive oil
1 large onion (sliced)
1 medium leek (sliced crosswise)
2 tsp unsalted butter
3/4 cup water
1/8 tsp salt
fresh ground black pepper (to taste)

Preheat the oven to 300F.

Place the olive oil in a large skillet over medium heat.

Add the onions and cook for about one minute.

Add the green part of the leeks and cook for about 1 minutes.

Add the white part of the leeks and cook for about 1 minute.

Add the butter, water, salt and pepper. Stir and cover. Place the pan in the oven.

Cook for about 20 minutes, stirring once, until the leeks are slightly tender.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 166 Calories from Fat 59
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 2g 11%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 10mg 3%
Sodium 173mg 6%
Total Carbohydrates 26g 8%
    Dietary Fiber 4g 16%
    Sugars 9g  
Protein 3g  
Vitamin A 38% Vitamin C 35%
Calcium 12% Iron 12%
Vitamin K 54 mcg Potassium 360 mg
Magnesium 43 mg