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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.

 

"Anyone that's ever had their kitchen done over knows that it never gets done as soon as you wish it would."
-Ronald Reagan, Actor

The refrigerator light goes on...

Leeks cook really fast. In this recipe I wanted them to have some texture and by keeping the heat lower they will wilt and soften but will still have some "bite." Keep the heat a little lower with the leeks for this recipe.

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


 

Leeks with Mustard



Servings = 2 | Serving size =4 ounces leeks

Cooking Time = 15 Minutes

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

Cold leftovers go well on sandwiches or in salads. Or reheat gently.

2 tsp olive oil
1 large leek
2 tsp dried sage
1 tsp Dijon mustard
1/8 tsp salt
fresh ground black pepper (to taste)
1/4 tsp sugar

Split the leeks lengthwise and rinse well. Slice the leeks crosswise very thinly to create half moons. Keep the white part and the green part separate.

Put 2 teaspoons of the olive oil in a large skillet over medium heat. When hot, add the green part of the leeks. Add the sage and cook over low-medium heat until the leeks are slightly wilted (about 3 minutes).

Add the white part of the leeks and the mustard, stir well, and continue cooking over low-medium heat, stirring frequently. When the white part of leeks are slightly wilted, reduce the heat to low, add the salt, pepper and sugar, stir and cook for about 2 to 3 minutes.

Nutrition Facts

Serving size = 4 ounces leeks

Servings = 2

.

Amount Per Serving

Calories 115 Calories from Fat 46
  % Daily Value
Total Fat 5g 7%
    Saturated Fat 1g 5%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 202mg 7%
Total Carbohydrates 17g 4%
    Dietary Fiber 2g 10%
    Sugars 5g  
Protein 2g  
Vitamin A 37% Vitamin C 24%
Calcium 9% Iron 13%
Vitamin K 68 mcg Potassium 214 mg
Magnesium 36 mg