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 safe for those who are sensitive to gluten.
"If you can mock a leek, you can eat a leek."
Braising is a great technique for veggies. The key is to slice the vegetables thinly and add just enough water to cover the bottom of the pan. Cover and place the pan in the oven. The butter turns the remaining liquid into a nice rich sauce.
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 = 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.
|1 tsp||olive oil|
|1 large||onion (sliced)|
|1 medium||leek (sliced crosswise)|
|2 tsp||unsalted butter|
|fresh ground black pepper (to taste)|
Preheat the oven to 300°F.
Place the olive oil in a large skillet over medium heat.
Add the onions and cook for about one minute.
Add the green part of the leeks and cook for about 1 minutes.
Add the white part of the leeks and cook for about 1 minute.
Add the butter, water, salt and pepper. Stir and cover. Place the pan in the oven.
Cook for about 20 minutes, stirring once, until the leeks are slightly tender.
Serving size = about 1 1/2 cups
Servings = 2
Amount Per Serving
|Calories 166||Calories from Fat 59|
|% Daily Value|
|Total Fat 6g||10%|
|Saturated Fat 2g||11%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 26g||8%|
|Dietary Fiber 4g||16%|
|Vitamin A 38%||Vitamin C 35%|
|Calcium 12%||Iron 12%|
|Vitamin K 54 mcg||Potassium 360 mg|
|Magnesium 43 mg|