Braised Leeks- anti-cancer recipes- cook for your life

Braised Leeks

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

One morning I received a frantic call from a client. She was in the supermarket looking for leeks and realized she didn’t have a clue what they looked like. ‘Look for giant scallions’ I...


Ingredients


  • 4 medium leeks, white and light green parts only
  • 2 tablespoons butter or olive oil
  • ½ cup broth or water
  • Salt, to taste
  • 2 teaspoons lemon zest
  • 2 tablespoons grated Parmesan cheese
  • Black pepper, to taste

Nutrition Facts

Calories

134 cals

Fat

8 g

Saturated Fat

2 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

13 g

Sugar

4 g

Fiber

2 g

Protein

3 g

Sodium

303 mg

Directions

  1. Cut each of the leeks lengthwise in half. Soak in cold water for 15 minutes to remove dirt.
  2. Heat the oil or butter to a wide skillet with a lid over medium heat. Add the leeks, cut side up and cook for 3-4 minutes, or until browned. Flip and brown the other side for another 3-4 minutes.
  3. Add the broth and a pinch of salt. Bring to a boil, then cover and simmer until the leeks are tender, about 15-20 minutes. Uncover and cook until all the liquid has evaporated.
  4. Transfer to a serving platter and sprinkle with lemon zest, Parmesan, and black pepper.

Chef Tips

Most recipes using leeks, including this one, call for just the white and pale green parts to be used, but don’t throw away the tough dark green tops. Give them a good wash, and they will add great flavor to your stocks and broths. I even add them to a bouquet garni.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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