Serves: 4 | GI/GL: Very Low
Ingredients
- 8 celery stalks – sliced 2–3 cm at an angle (retain leaves)
- 1 leek – white part only, sliced (limit ~7.5 cm per serve if sensitive)
- 30 g butter (or Nuttelex DF spread)
- 1 garlic clove – finely chopped (optional; small amounts usually tolerated)
- 1 cup chicken stock (or low-chemical vegetable stock)
- ½ tsp citric acid (or mild pear/rice vinegar if tolerated)
- Salt – to taste
Method
- Melt butter in a large frying pan over gentle heat.
- Add celery and leek, stir to coat.
- Add garlic (if using) and cook gently for 1 minute, avoiding browning.
- Add stock and citric acid, bring to simmer, cook until liquid reduces by half.
- Cover, reduce heat, braise ~25 minutes until tender.
- Uncover, raise heat slightly until liquid reduces into a light glaze.
- Season and serve warm.
Calories
- ~70 kcal per serve (with butter)
Balanced Plate Pairing Notes
To make a full meal:
Protein options (choose 1, ~100–125 g):
- Grilled chicken breast or thigh (fresh, not marinated)
- Lamb backstrap or chops (fresh, not aged)
- Lean beef steak
- White fish fillet (e.g. cod, snapper, barramundi)
1/2 cup of starch rice or mash, and up to a cup of green beans or other suitable greens
Total: ~420–440 kcal | GL ~10–11 (Balanced)
