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. Don’t drain an rinse! There’s 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

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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 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 stock
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. Don’t 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, 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.

 
 
 
Dr. Gourmet Healthy Recipes : Main Course : Whole Wheat Linguine with Shrimp and Leeks

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