This month’s vegetable of the month highlights two often forgotten
members of the onion family ― Leeks and Green onions (scallions). Leeks and
green onions look similar they both have bulbous-like ends, fringed roots,
and long leaves. These vegetables have an established food history, with
usage from European to Asian cuisines, thus illustrating their versatile
nature.
|
Leeks |
Serving size
1/2 cup raw (45g)
Amounts
Per Serving |
% Daily
Value |
Calories 25 |
|
Total Fat 0g |
0% |
Saturated
Fat 0g |
0% |
Sodium 10mg |
0% |
Total
Carbohydrate 6g |
2% |
Dietary Fiber 1g |
4% |
Sugars 2g |
|
Protein 1g |
|
Vitamin A |
15% |
Vitamin C |
8% |
Calcium |
2% |
Iron |
6% |
* Percent Daily Values are based on a
2,000 calorie diet. |
|
|
|
Leeks look like a giant scallion and are related to both garlic and the
onion. Native to the Mediterranean region, this vegetable dates back to
around 4000 BC. Although its flavor and fragrance are similar to its
relatives, they are slightly sweet tasting and often served as a side
dish.
Selection
Leeks are found in markets year round with a peak during fall to early
spring.
Select leeks with clean white bottoms making sure that the ends are
straight and not larger than 1 ½ inches in diameter, otherwise they will
have a tough texture. The tops should be green, crisp and fresh-looking.
Small to medium leeks (less than 1½ inches in diameter) are the tenderest.
Storage
Refrigerate leeks, unwashed, in a loosely fitting plastic bag for up to
one week. Storing leeks in plastic helps them hold onto moisture and keep
the odor from spreading to other foods.
Preparation
Leeks carry some dirt especially in between the layer of overlapping
leaves. Begin cleaning by removing discolored leaves and trimming off
green tops and root tips. Cut the leek lengthwise by inserting a knife
from the base. Spread the leaves and rinse thoroughly. Placing the fanned
out leaves in a bowl of water and gently moving the leaves will loosen any
remaining dirt.
Leeks make excellent side dishes and appetizers but can also be added to
many entrees including soups, stews, quiches, and salads.
This delicate vegetable cooks quickly and overcooking them will result in
a slimy and soft product. In addition, they store heat well and will
continue to cook even after the heat source is removed.
|
Green Onions |
Serving size 25g
Amounts
Per Serving |
% Daily
Value |
Calories 10 |
|
Total Fat 0g |
0% |
Saturated
Fat 0g |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 2g |
1% |
Dietary Fiber 1g |
4% |
Sugars 1g |
|
Protein 0g |
|
Vitamin A |
2% |
Vitamin C |
8% |
Calcium |
2% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet. |
|
|
|
Green onions or scallions are really immature onions. Scallions are
harvested while their tops are still green and before the bulb takes its
full shape.
Green onions can be eaten raw or cooked and have a milder flavor than
their onion relative.
Selection
Purchase only green crisp tops and white bottoms. In general, the more
slender bottoms will have a sweeter taste.
Storage
Scallions wilt within a couple days, so it’s best to use them immediately.
However, if you must store them, refrigerate them in a tightly closed
plastic bag up to one week.
Preparation
Rinse the scallions thoroughly as dirt may be lodged between the leaves.
Trim any wilted parts and the tip of the white root. The entire scallion
can be chopped or sliced and added to any of your recipes for added
flavor.
Recipes
Potatoes and Leeks with Chicken
Makes 8 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health/Prince Edward Island Potato Board
Ingredients
2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped
Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices
and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and
chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or
until vegetables are tender. Lightly brush chicken breasts with oil. Grill
approximately 10 minutes on each side, or until juices run clear. Cut each
chicken breast into 3 or 4 large pieces and add to sauce. Reheat just
before serving. Sprinkle with cilantro.
Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g,
Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g,
Sodium 82mg.
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recipe database!
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