Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as the chiffonade cut, slicing until you reach the green portion. Make sure slices are cut very thin to shorten cooking time. Let leeks sit for at least 5 minutes before cooking.
Raw Leeks V/s Daily Nutrients
- 1kg of Leeks = 310kcal.
- 1kg of Leeks = 8.1g of Protein.
- 32.5kg of Leeks = 65g of Total Fat.
- 3.9kg of Leeks = 300g of Total Carbohydrate.
- 2.5kg of Leeks = 25g of Dietary Fiber.
- 74.1kg of Leeks = 20g of Saturated Fat.
- 1.5kg of Leeks = 12000IU of Vitamin A.
- 4.5kg of Leeks = 22.5kg of Vitamin E.
- 315g of Leeks = 80mcgs of Vitamin K.
- 2.3kg of Leeks = 95mg of Vitamin C.
- 5.8kg of Leeks = 1.5mg of Vitamin B1.
- 8.5kg of Leeks = 1.7mg of Vitamin B2.
- 10kg of Leeks = 20mg of Vitamin B3.
- 13.9kg of Leeks = 10mg of Vitamin B5.
- 1.8kg of Leeks = 2mg of Vitamin B6.
- 2.5kg of Leeks = 600mcgs of Vitamin B9.
- 3.3kg of Leeks = 1000mg of Calcium.
- 3kg of Leeks = 420mg of Magnesium.
- 5.9kg of Leeks = 1000mg of Phosphorus.
- 4kg of Leeks = 3500mg of Potassium.
- 24kg of Leeks = 2400mg of Sodium.
- 4.8kg of Leeks = 3mg of Copper.
- 1.6kg of Leeks = 18kg of Iron.
- 2kg of Leeks = 5mg of Manganese.
- 14kg of Leeks = 70mcgs of Selenium.
- 25kg of Leeks = 15mg of Zinc.
Heat 3 tablespoons of broth in 10-12 inch stainless steel skillet until it begins to steam. Add 1 pound of cut leeks. Cover and Healthy Sauté for 4 minutes. Add 2 more tablespoons of broth, reduce heat to medium low, and Healthy Sauté for 3 more minutes uncovered while stirring frequently. Toss with 2 tablespoons of extra virgin olive oil, 1 teaspoon of lemon juice and salt and pepper to taste.
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