Recipe Tag: Starches

Baked Yuca (Cassava) Fries – PKU-Friendly

(Note: Yuca is also known as Cassava and may be labeled as such at your local grocery store. They are the same ingredient.)

Gather all ingredients and equipment.

Preheat oven to 425°F (220°C).

Wash and peel the yuca. Cut into 1/4″ sticks.

Place yuca in a medium pot and cover with cold water. Turn heat to medium-high and bring to boil. Boil for 12-15 minutes or until fork tender.

Drain, and let the yuca dry out slightly while making the spice mix.

Mix chili powder, garlic powder, onion powder, cumin, salt, and pepper in a medium sized bowl. Add yucca and olive oil. Toss until evenly coated.

Arrange yuca on a parchment lined baking sheet and bake in 425 degree oven for 15-20 minutes until browned and crisp.

Serve hot.

Protein per recipe: 4.62g – Protein per serving: 1.54g
Phe per recipe: 146mg – Phe per serving: 48.6mg

White Rice Pilaf (IBD) – Virtual

Heat a medium saucepan over medium-high heat and add the oil. When the oil is hot, add the carrots.

Cook until soft, about 3-5 minutes, and then add in the garlic. Cook for another 30 seconds.

Add the salt, pepper, and rice. Stir the rice, making sure that each grain is coated in oil. Continue to cook, stirring often, until the edges of the rice begin to turn translucnet and the mixture begins to smell toasted, about 3 minutes.

Add the stock and bring to a simmer, then reduce the heat to low and cover with a tight-fitting lid. Do not stir once stock has been added.

Cook rice covered until the liquid is absorbed and the rice is tender, about 12-15 minutes.

Remove the pot from heat and fluff with a fork. For fluffier rice, cover pot with a clean dish towel and seal with the lid for 5 minutes. Once done, gently fold in the parlsey and serve.

GERD-Friendly Baked Sweet Potato Fries

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, garlic powder, paprika, and black pepper. Do not add the salt yet! It will draw out moisture from the potatoes and prevent them from getting crisp.

Line a baking sheet with parchment paper. Place the sweet potato fries onto the baking sheet, being careful that they are not touching each other. Use two baking sheets if needed.

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.

Sprinkle the salt on the fries as soon as they come out of the oven and serve.

“Cheesy” Tortilla Chips

Gather all ingredients and equipment. Preheat oven to 325°F (165°C).

Cut the corn tortillas into 8 equal sized triangles each.

Using the cooking spray, spray the inside surface of the bowl. Place the tortilla triangles into the bowl, and then give one 3 second spray over the surface of the triangles. Toss gently.

Spread the tortilla triangles in a single layer on a baking sheet. Place the tortillas in the oven and bake for 10 minutes or until the edges begin to brown and the tortillas are crisp. Note: the chips will continue to harden after you take them out of the oven.

In a small bowl, combine the onion powder, garlic powder, paprika, salt, and nutritional yeast.

Optional: Using a spice grinder or mortar & pestle, grind all of the spices together until a fine powder is formed.

Place the baked chips in a medium bowl. Using the cooking spray, gently spray the chips with an even coating of oil. Cover the chips in half of the spice mixture. Then toss and use the remaining seasoning in order to have an even amount of spices on each chip.

Baked Sweet Potato Fries – HmF – Virtual

Preheat oven to 425°F (220°C).

Cut sweet potatoes into 1/2 inch sticks. Try to keep all of the cuts around the same size to assure that they cook evenly.

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

Line a baking sheet with foil and grease with pan spray. Place the sweet potato fries onto the baking sheet, being careful that they are not overlapping one another.

Spray sweet potatoes with spray oil and immediately place bake for 20-25 minutes or until golden brown. Flip fries once halfway through baking.

Serve immediately.

Brown Basmati Rice and Peas – HmF – Virtual

Crack cardamom pods open by crushing with the side of a knife.

Put oil in a medium saucepot and heat on medium-low heat. Add cumin seeds and cardamom pods and stir for 20 seconds until fragrant, taking care not to burn. Remove cardamom pods with slotted spoon.

Add onion and cook for 5-7 minutes until lightly browned. (**If using ground spices, sauté onion first and then add spices.)

Add rice to the pot and stir, cooking for about 3 minutes to toast.

Add the stock and salt and bring to a boil. Cover and turn heat to low. Simmer until rice is tender, about 40-45 minutes. Do not stir!

In the last 2 minutes, add the peas to heat through.

Turn heat off and fluff with a fork to incorporate peas.

Stewed Black Beans – HmF – Virtual

Place a large skillet over medium-high heat. Add the olive oil and onion and cook until the onion starts to become translucent, about 4-5 minutes.

Add the garlic and jalapeño and sauté until fragrant, about 2-3 minutes.

Add the remaining ingredients and cook for an additional 10 minutes, stirring frequently.

Remove the pan from the heat and serve.

Quinoa Pilaf – HmF – Virtual

Gather all ingredients and equipment.

Rinse quinoa under cold water in a fine mesh strainer.

In a medium pot over medium heat add olive oil. Add onions and saute until translucent.

Add all remaining ingredients to the pot with the sauteed onion. Turn heat to medium high and bring to a boil.

When liquid comes to a boil reduce heat to medium. Cover and allow to simmer for 20 minutes or until all the liquid has evaporated.

Serve warm or cold.

Steamed Brown Rice – HmF – Virtual

Gather all ingredients and equipment.

Add stock or water and rice to large pot. Bring to a boil.

Once water begins to boil, reduce to medium heat and cover with foil. Cook for 40 minutes.

Check rice occasionally. Do not stir! Once burrow holes appear, take off heat. Fluff with fork and serve.

Creamy Polenta – HmF – Virtual

Gather all ingredients and equipment.

In a medium sized pot, bring water to a simmer. Using a whisk, stir in the cornmeal and salt and whisk until smooth.

Reduce heat to low and simmer until soft, about 30-40 minutes, adding more water as necessary to prevent grits from getting too thick and stirring occasionally to prevent sticking to the bottom of the pot.

Once creamy and soft, remove the pot from the heat and fold in the cheese and black pepper. Serve warm. If not serving immediately, you may need to add more liquid as polenta will continue to thicken as it sits.