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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Mushroom Leek Orzo

Loving Leeks


There are many choices when it comes to bringing an onion flavor to your dish: red, white and yellow onions, scallions, shallots, chives and leeks all bring a different intensity of flavor. Leeks have a milder taste and resemble an oversized scallion. Their stalk is a bundle of leaf sheaths, which are white on the bottom and green on top. Use the white and lighter green area for recipes, but save the darker green sheaths for making stock.

Leek's interweaving leaves can make it difficult to clean. First, trim off the roots and darker tops. Cut the leek stalk in half, and then cut both sections right down the middle, lengthwise. Fill a baking dish with cold water and submerge the leeks. The leeks will float while the dirt sinks to the bottom. Finally, slice according to the recipe.

Leeks are widely used in soups and stews, but their subtle flavor allows them to stand-alone either raw or cooked. Simply steam, sauté, roast or braise and serve alongside chicken or fish. Leeks can also be the star in a cheesy casserole or quiche. Leeks don't freeze well so store in the refrigerator for up to two weeks or up to two days if they are already cooked. They are a good source of iron and vitamins A, C and B6. There's not much to not like about leeks. Start including them in your onion repertoire!

Creamy Leek and Mushroom Orzo (Printable PDF)

1 Tablespoon olive oil

2 cups leeks, rinsed and chopped, white and pale green parts only

2 cups cremini mushrooms, sliced

1 cup dry orzo

2 cups low sodium chicken or vegetable broth

1 ½ cups chopped tomato

3 Tablespoons light cream cheese

1 teaspoon garlic powder

¼ teaspoon each salt and pepper

In a medium skillet, heat olive oil. Add leeks and sauté over medium heat, stirring occasionally, until the leeks are soft, about 5 minutes. Add mushrooms and cook until soft, about 5 minutes. Stir in the orzo and toast lightly, stirring frequently, for about 3 minutes. Add broth and bring to a boil. Reduce heat to simmer, stirring occasionally, until the orzo is almost tender, about 8 minutes. Add the tomatoes and simmer until orzo is tender, about 2 minutes. Remove from heat and stir in cream cheese, garlic powder, salt and pepper. Serve warm.

Yield: 8 servings

Source: Texas A&M AgriLife Extension

Nutrition Facts (per serving): 150 calories, 3 grams fat, 125 milligrams sodium, 24 grams carbohydrate, 6 grams protein



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