Turkish Leeks and Carrots - 2 pts

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Turkish Leeks and Carrots - 2 pts

4 medium leeks, about 1 1/2 pounds

1 Tbsp. extra virgin olive oil

1/2 cup diced onion

1 large carrot, cut into 3/8” slices

1-1/2 cups fat-free, reduced-sodium broth

1/4 cup cooked brown basmati rice

1 tsp. freshly-minced lemon zest

Juice of 1/2 lemon, about 2 tablespoons

1 tsp. sugar

Salt and freshly groundground black pepper

2 Tbsp. chopped fresh dill

Directions

 

Cut off the root tip of the leeks. Starting at the bottom, cut the

white part into 3/4” rounds, stopping 1” into the light green part.

Wash and dry the sliced leeks.

Heat the oil over medium-high heat in a skillet or Dutch oven large

enough to hold the vegetables in one layer. (A tight-fitting cover is

also needed.) Sauté the onions until translucent, 3 to 4 minutes. Add

the leeks and carrots and cook until the onions are soft, 2 minutes

longer, taking care not to let the vegetables color.

Add the broth, rice, lemon zest, juice and sugar. Bring to a boil,

reduce the heat, cover and simmer until the leeks are al dente, about

15 minutes. Uncover and cook until the leeks are very tender and the

liquid is reduced and soupy, 10 to 15 minutes.

Transfer mixture to a serving dish and cool to room temperature.

Season to taste with salt and pepper. Before serving, sprinkle with

the dill. Or cover and refrigerate for up to 2 days; let sit at room

temperature for 20 minutes and add the dill before serving.

 

Makes 4 servings or 3-1/2 cups.

 

Nutritional Information Per Serving:

121 calories; 4 g. total fat (Less than 1 g. saturated fat); 3 g.

dietary fiber.

20 g. carbohydrate; 3 g. protein; 231 mg. sodium

 

Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

 

Source: AICR

Formatted by Chupa Babi in MC: 04.20.07

 

ChupaNote: tastes pretty close to the real thing, even without the

butter. Mixed 1 cup of Vidalia, red and green onions for the 1/2 cup

onion. And used Turkish Aleppo red pepper flakes for the pepper

(actually used quite alot of it).