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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 NOT 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.

 

"Persons living entirely on vegetables are seldom of a plump and succulent habit."
-William Cullen, Physician

The refrigerator light goes on...

This is a deceptively simple recipe. Often the easiest and least complex dishes are. Leeks are so fantastic and cooking them like this where they slightly caramelize brings out the natural sweetness. This goes great as a side dish with almost any savory meal.

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


 

Sauteed 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.

2 medium leeks
spray olive oil
1/4 tsp salt
fresh ground black pepper (to taste)

Rinse the leeks well. Cut the stem end off and any dried leaf tips of the dark green tops.

Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks. Slice the leeks crosswise to separate the dark green tops from the white.

Slice both the tops and the bottom part of the leeks lengthwise into strips 1/4 inch to 1/2 inch wide. Keep the dark green tops and the bottom part of the leeks separate.

Spray a large skillet with olive oil and place the pan over medium-high heat. Add the dark green part of the leeks. Let the strips cook for about 5 minutes. Stir occasionally. They should brown only slightly.

After they have wilted somewhat, add the light green-white bottoms. Simply place them on top of the cooking dark green strips. Reduce the heat slightly. Let them cook for about two minutes and they will steam slightly, then begin to toss them to mix together with the dark green tops.

Add the salt and pepper. As you toss the leeks, adjust the heat to be hot enough to wilt the leeks and brown them only very lightly. They are done when the dark green tops are easily cut with a dinner knife -- about 20 minutes total cooking time.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 88 Calories from Fat 23
  % Daily Value
Total Fat 3g 4%
    Saturated Fat 0g 0%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 313mg 13%
Total Carbohydrates 16g 5%
    Dietary Fiber 2g 8%
    Sugars 4g  
Protein 2g  
Vitamin A 37% Vitamin C 22%
Calcium 7% Iron 13%
Vitamin K 54 mcg Potassium 202 mg
Magnesium 31 mg