Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Spread | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 leek, washed and trimmed
- 180g wafer-thin ham slices
- 35g plain flour
- 20g lower-fat spread
- 300ml semi-skimmed milk
- 75g reduced-fat mature cheddar, grated
- 1 teaspoon wholegrain mustard
- 1 pinch ground black pepper
Directions
Cook the leeks in a large saucepan of simmering water for 10 to 12 minutes, until just tender, then drain well in a colander. It helps if you leave them for a few minutes to cool slightly too.
Wrap a slice of ham around each leek, then arrange them in a large shallow baking dish. Turn on the oven to preheat to 200C (fan 180, gas mark 6).
Put the flour, low-fat spread and milk into a non-stick saucepan. Heat, stirring all the time with a small whisk until the sauce is thick and smooth. Cook gently for a few seconds more, then remove from the heat. Information: It's a good idea to invest in a small silicone-coated whisk to help make easy all-in-one sauces. They won't scratch non-stick pans and they help to give a smooth, lump-free sauce.
Add all but 1 tablespoon of the cheese to the pan, then stir in the mustard, season with some pepper and keep stirring until the cheese has all melted. Pour the whole mixture over the leeks, then sprinkle the remaining cheese over the top. Information: Try adding some sliced tomatoes on top of the leeks before sprinkling the cheese. Not only are baked tomatoes delicious, but it also adds to your 5 A Day!
Bake in the oven for 15 to 20 minutes, until the leeks are heated through and the top is golden brown. Leave to cool for a few minutes, then plate up. Serve 2 leeks for adults and 1 for children. Enjoy!