Recipe Tag: Starches

Orzo with Olive Oil and Pinenuts

Place the water in a medium sauce pan over high heat.

When the water boils add the orzo.

Stir and reduce the heat so the water is at a slow boil.

Cook the pasta for 12 to 14 minutes until al dente.

While the pasta is cooking place the olive oil in a skillet over medium high heat.

When the oil is hot add the pine nuts and cook for about 1 minute.

Reduce the heat to medium low and add the white part of the green onion.

When the pasta is done drain and add to the pan with the green part of the green onion, salt and pepper.

Fold together and cook for about 1 minute.

Serve.

Roasted Carrots with Za’atar

Preheat oven to 400F.

Line a baking sheet with parchment paper or a silicon mat.

Wash, peel, and cut carrots into 2″ x 1/4″ x 1/4″ sticks.

Place cut carrots into a large bowl. Drizzle with olive oil and toss to evenly coat all carrots. Set the bowl aside as it will be used again.

Arrange carrots in a single layer on prepared baking sheet.

Roast carrots until just tender, about 20 minutes.

Transfer roasted carrots back to the bowl. Sprinkle with za’atar and toss to coat.

Serve hot.

Roasted Yuca

Preheat oven  or air fryer to 400°F.

Using a sharp knife, cut off both ends of the root.

Cut the root crosswise into shorter, more manageable 3- to 4-inch sections.

Using vegetable peeler, remove the dark brown skin and the first inner layer. This is a thick and pale pink/white layer underneath the brown skin.

After peeling, cut the sections in half lengthwise. In the middle there is a thick, fibrous woody thread (the core). Cut or wedge this core out and discard it.

Cut the yuca halves into 1-inch wedges.

Rinse the pieces thoroughly in cold water.

Place the cleaned yuca pieces into a large pot with water and 1/2 tsp. salt.

Bring to a boil, then reduce heat to medium-high. Cover and cook for 20 minutes. The yuca is ready when it is very fork-tender, but not falling apart. It will turn from white to a slightly translucent yellow color.

Drain and rinse the yuca. Pat dry.

In a large bowl, toss yuca with oil and salt.

For the oven:

Arrange the yuca pieces on a parchment lined baking sheet making sure there is space between pieces.

Bake for 25 – 30 minutes or until the yuca reaches the desired crispiness.

For the air fryer:

Prep, rinse, and boil the yuca as described above. Instead of using an oven, arrange the yuca pieces in the air fryer basket, making sure there is space between pieces.

Bake for 15 minutes or until the yuca reaches the desired crispiness.

Boiled Yuca with Cuban Mojo Sauce

Using a sharp knife, cut off both ends of the root.

Cut the root crosswise into shorter, more manageable 3- to 4-inch sections.

Using a vegetable peeler, remove the dark brown skin and the first inner layer. This is a thick and pale pink/white layer underneath the brown skin.

After peeling, cut the sections in half lengthwise. In the middle there is a thick, fibrous woody thread (the core). Cut or wedge this core out and discard it.

Rinse the pieces thoroughly in cold water.

Place the cleaned yuca pieces into a large pot with water and 1/2 tsp. salt.

Bring to a boil, then reduce heat to medium-high. Cover and cook for 20-40 minutes (depending on size). The yuca is ready when it is fork tender, but not falling apart. It will turn from white to a slightly translucent yellow color.

While the yuca is cooking, make the sauce.

In a minichopper, or with a mortar and pestle, make a paste with the garlic and onion.

Combine the orange juice, lime juice, onion/garlic paste, olive oil, and salt. Whisk to emulsify.

When the yuca is fully cooked, drain and top with sauce. Serve hot.

Jicama Fries

Preheat oven or air fryer to 400F.

Peel and cut the jicama into 1/4 inch x 1/4 inch x 2 inch sticks. Place cut pieces into a pot of cold water.

Boil jicama for 10 minutes. Strain and pat dry.

In a bowl toss the jicama with oil and spices.

Arrange the jicama on a parchment lined baking sheet or in the air fryer basket.

Bake for 5 minutes.

Flip the jicama over and return to the oven for another 5 minutes or until the jicama is crispy.

Roasted Rutabaga

Preheat oven to 400F

Line a large baking sheet with parchment paper or foil.

In large bowl, combine the cubed rutabaga with the olive oil and spices. Toss to coat completely.

Spread the cubes in a single layer on the prepared baking sheet.

Roast 30 minutes, turning halfway through, until golden brown and fork tender.

Rutabaga can also be cooked in the air fryer.

Preheat the air fryer to 400F.

Spread the seasoned rutabaga in the air fryer basket in a single layer.

Set to cook at 400F for 15 minutes.

Give the basket a shake half way through cooking so that the cubes brown on all sides.

Serve immediately, garnished with parsley if desired.

Rutabaga Mash

Place peeled and cubed rutabaga in a pot with cold salted water.

Bring to a boil, cover, and cook until fork tender, about 20 – 25  minutes.

Drain rutabaga and return to pot, cover and let sit for five minutes. This will steam the rutabaga and let any excess water evaporate.

Add the butter, milk, remaining salt, and pepper.

Using a potato masher or hand mixer, mash rutabaga until no large lumps remain.

Serve immediately.

Amaranth Pear Porridge – FSP

Gather all ingredients and equipment.

Soak amaranth covered by 2 inches of water for at least 1 hour (or up to overnight).

Place soaked amaranth in a pot with milk and water. Bring to a boil; lower heat and simmer for 7 minutes.

Add the pear and simmer another 10 minutes, stirring occasionally.

When the amaranth is tender, remove from heat and immediately stir in the maple syrup, salt, cardamom, and cinnamon.

Garnish with pumpkin seeds and serve hot.

Potato and Parsnip Hash (PKU-Friendly)

Peel and dice potatoes and parsnips. They should be uniform in size in order to cook evenly, about a 1/4″ cube. Add cold water to cover and bring to boil. Cook until tender, about 5-7 minutes. Drain, then dry on a towel lined baking sheet or plate.

While waiting for potatoes and parsnips to cook, dice the onion, bell pepper, and carrot. These should be smaller than the potatoes and parsnips.

Heat oil in large sauté pan over medium heat. Add onions, bell pepper, and carrot. Cook until tender and slightly browned, about 4-6 minutes. Mince the thyme and garlic.

Add potatoes and parsnips to pan and cook until golden brown, about 7-10 minutes. Do not stir too often, or the hash will not brown. Allow it to cook in the pan and form a golden ‘crust’ before stirring. Add the garlic, thyme, smoked paprika, crushed red pepper, and salt. Cook until the garlic is aromatic, about 1-2 minutes.

Serve immediately.

Protein per recipe: 9.65g – Protein per serving: 1.6g
Phe per recipe: 453mg – Phe per serving: 75.5mg

GERD-Friendly Baked Sweet Potato Fries – Virtual

Gather all ingredients and equipment.

Preheat oven to 425°F (220°C).

Slice sweet potatoes into long, thin sticks, about 1/4-inch wide. Try to keep all of the cuts around the same size to ensure that they cook evenly – if they’re too big they will be undercooked, if they are too small they will burn.

In a large bowl, toss the sweet potatoes with the olive oil, salt, and black pepper.

Line a baking sheet with foil and spray the foil with olive oil spray. Place the sweet potato fries onto the baking sheet, being careful that they are not touching each other.

Bake for 15 minutes. Then remove the pan from the oven and take the time to flip each fry with a spatula. Again, make sure they are not touching and place back in the oven. Bake for an additional 10-15 minutes, until the fries are crispy and beginning to brown on the tips.