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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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 NOT safe for those who are sensitive to gluten.

 

"Give us this day our daily taste. Restore to us soups that spoons will not sink in and sauces which are never the same twice. Raise up among us stews with more gravy than we have bread to blot it with. Give us pasta with a hundred fillings."
-Robert Farrar Capon, Author

The refrigerator light goes on...

This one has it all. High in monounsaturated fat, veggies, tons of fiber, seeds, flavorful pasta and sweet wonderful leeks. One key to making your pasta great and enhancing the sauce is to get a little bit of the pasta water transferred to the skillet with the pasta. Donít drain an rinse! Thereís tons of flavor in that water.

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


 

Whole Wheat Linguine with Shrimp and Leeks



Servings = 2 | Serving size =2 ounces pasta and 4 ounces shrimp

Cooking Time = 45 Minutes

This recipe can be multiplied by 2,3.

This recipe does not make very good leftovers.

2 quarts water
4 ounces whole wheat or gluten-free linguine
2 tsp extra virgin olive oil
2 large leeks (cleaned well and sliced into rounds)
2 Tbsp white wine vinegar
2 Tbsp white wine
1/2 cup low sodium chicken or vegetable broth
1 Tbsp capers
3/4 ounce goat cheese
fresh ground black pepper (to taste)
8 ounces large shrimp (peeled and deveined)
2 Tbsp dried pumpkin seeds
2 Tbsp fresh basil
2 Tbsp red bell pepper (diced)

Place the water in a large stock pot over high heat.

While the water is coming to a boil place the olive oil in a large skillet over medium-high heat. Add the leeks and cook, stirring frequently. Donít let the leeks brown too much (slightly golden at the most).

When the leeks are soft add the linguine to the boiling water. Stir frequently.

Add the vinegar, wine, chicken stock, capers, goat cheese, pepper and shrimp to the skillet with the leeks. Increase the heat to medium-high. Cook, stirring frequently, After the sauce is simmering and the shrimp begin to turn pink reduce the heat to medium and add the pumpkin seeds.

When the linguine is done move it from the pasta water to the skillet with the leeks using tongs. Let most of the linguine drain (it is OK to have some of the pasta water in your sauce).

Add the basil and cook for another minute tossing to blend the pasta with the leeks and sauce.

Serve topped with the diced red bell pepper.

Nutrition Facts

Serving size = 2 ounces pasta / 4 ounces shrimp

Servings = 2

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Amount Per Serving

Calories 512 Calories from Fat 122
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 4g 18%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 178mg 59%
Sodium 606mg 25%
Total Carbohydrates 60g 20%
    Dietary Fiber 7g 28%
    Sugars 4g  
Protein 38g  
Vitamin A 45% Vitamin C 23%
Calcium 16% Iron 48%
Vitamin K 62 mcg Potassium 641 mg
Magnesium 206 mg