Leek Casserole - 17.7g Carbs, 1.8g Fiber, 4.1g Sugar OR 15.3g Carbs, 2.1g Fiber, 4g Sugar
From: www.peakmarket.com
6 medium leeks
2 cups low sodium vegetable broth
1/4 cup fresh bread crumbs OR almond meal
3 Tbsp Parmesan cheese
2 tsp butter
Trim leeks and remove tough outer layers. Cut in half lengthwise; rinse well and drain. In large skillet over medium high heat; bring to boil leeks and broth. Cook 4 to 5 minutes. With slotted spoon; remove leeks to lightly greased casserole dish.
In small bowl; stir bread crumbs, cheese and butter until well combined. Sprinkle over leeks. Bake in preheated 350 F (180 C) oven for 10 to 15 minutes or until topping is lightly browned.
Nutrition From: www.caloriecount.about.com
Serves: 6 // Serving Size: 189 g
Nutrition per Serving: 133 Calories, 43 Calories from Fat, 4.8g Total Fat, 2.9g Saturated Fat, 0.0g Trans Fat, 13mg Cholesterol, 320mg Sodium, 17.7g Total Carbs, 1.8g Dietary Fiber, 4.1g Sugars, 6.4g Protein -- Vitamin A 32% - Vitamin C 18% - Calcium 19% - Iron 12%
Nutrition Grade: B
Good points:
High in calcium
High in manganese
High in phosphorus
Very high in vitamin A
High in vitamin C
Bad points:
High in saturated fat
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With almond meal instead of bread crumbs!
Serves: 6 // Serving Size: 189 g
Nutrition per Serving: 138 Calories, 59 Calories from Fat, 6.5g Total Fat, 3g Saturated Fat
0g Trans Fat, 13mg Cholesterol, 287mg Sodium, 15.3g Total Carbs, 2.1g Dietary Fiber, 4g Sugars, 6.7g Protein -- Vitamin A 32% - Vitamin C 18% - Calcium 19% - Iron 11%
Nutrition Grade: B
Good points:
High in calcium
High in manganese
High in phosphorus
Very high in vitamin A
High in vitamin C
Bad points:
High in saturated fat
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