This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"The olive tree is surely the richest gift of Heaven, I can scarcely expect bread."
-Thomas Jefferson, Genius
This is close to the perfect Mediterranean dish. It has whole grains, vegetables, fruit (tomatoes), seeds, fish and olive oil. Adding about a 1/4 ounce per serving of grated aged goat cheese rounds it out, but to me seems like gliding the lily. The only thing missing is legumes (canít have everything) and a glass of wine (which is a good idea).
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
Servings = 4 | Serving size =about 3 cups salad
Cooking Time = 120 Minutes
This recipe can be multiplied by 2, 3, 4.
This recipe makes great leftovers, but I prefer to add the herbs just before serving, if possible.
|4 ounces||whole wheat or gluten-free fettuccine|
|spray olive or grapeseed oil|
|4 ounces||salmon filet|
|4 tsp||extra virgin olive oil|
|fresh ground black pepper (to taste)|
|1/4 cup||balsamic vinegar|
|1 Tbsp||pine nuts|
|8||leaves fresh basil|
|1 Tbsp||fresh oregano|
|1 large||tomato (seeded and cut into julienne strips)|
Preheat oven to 400įF. Place a small skillet in the oven.
Place the water in a large stock pot over high heat. When the water is boiling add the fettuccine. Stir the pasta occasionally. It should take about 12 minutes to cook.
Slice the leeks lengthwise and rinse well to make sure that all the dirt is removed. Then cut crosswise into 1/4 inch half moons.
While the pasta is cooking place a large skillet over medium-high heat. Spray lightly with oil. Add the green tops of the leeks first and cook stirring occasionally. Reduce the heat if needed so that the leeks do not brown. When the dark green tops are slightly cooked add the white part of the leeks.
While the leeks are cooking place the olive oil, salt, pepper, vinegar and honey in a medium mixing bowl.
Drain the pasta when it is cooked and add it to the mixing bowl. Toss the fettuccine until it is well coated with oil and vinegar.
When the leeks are done add them to the pasta and toss well.
Add the capers and pine nuts to the mixing bowl and place the salad in the refrigerator to chill.
Remove the hot pan from the oven and spray lightly with oil and place the salmon filet inside. Return the pan to the oven and cook for 5 - 7 minutes. Turn the salmon and cook for another 5 minutes. Remove and let cool a few minutes.
After the salmon is cooled add it to the pasta salad and toss well. Return the bowl to the refrigerator.
When the salad is chilled coarsely chop the herbs and add them to the bowl and toss. Serve the salad topped with the tomato strips.
Serving size = about 3 cups salad
Servings = 4
Amount Per Serving
|Calories 574||Calories from Fat 158|
|% Daily Value|
|Total Fat 18g||28%|
|Saturated Fat 3g||13%|
|Monounsaturated Fat 10g|
|Trans Fat 0g|
|Total Carbohydrates 83g||28%|
|Dietary Fiber 6g||23%|
|Vitamin A 99%||Vitamin C 71%|
|Calcium 18%||Iron 43%|
|Vitamin K 130 mcg||Potassium 1056 mg|
|Magnesium 183 mg|