Recipe Tag: Vegetarian

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

Loaded Baked Sweet Potatoes – Virtual

Preheat the oven to 400°F (200°C).

Cut potatoes in half lengthwise and place on a microwave safe plate or bowl. Cover and microwave until potatoes begin to soften, about 5-10 minutes.

Wrap potatoes in tin foil and place in preheated oven. Bake until tender, about 20 minutes.

Remove the sweet potatoes from the oven. To serve, top half of a potato with 3/4 cup of chili and 1 tablespoon of cheese. Top with yogurt and chives and serve warm.

Chana Masala – HmF

Place the tomato, jalapeno and ginger in a blender and process until smooth.

Place the olive oil in a large skillet or dutch oven over medium high heat.

Add the coriander, cumin, turmeric, chili powder and garam masala.

Cook for about 2 minutes. Stir frequently.

Add the onion and cook for about two minutes. Stir frequently.

Add the salt, garbanzo flour, garbanzo beans and stir until blended.

Add the tomato/jalapeno/ginger puree to the pan.

Add the water and stir.

Simmer for about 30 to 40 minutes and serve topped with yogurt.

Braised Leeks – HmF – Virtual

Gather all ingredients and equipment.

Preheat oven to 350°F (180°C).

Trim leeks removing the dark green leaves and peeling off the tough outer layer.

Cut leeks lengthwise, leaving each half with root attached. Clean between the layers thouroughly under cold running water to remove sand and grit. Once clean, cut roots off.

Heat a medium oven-proof sauté pan over medium heat. Add olive oil.

Once oil is hot, add the garlic and the leeks, cut side down, in a SINGLE LAYER. You may have to do this in batches based on the size of your pan and the size of the leeks. Cook for 3-4 minutes until leeks have lightly browned.

Flip leeks and cook for another 3 minutes to lightly brown.

Once all of the leeks are browned on both sides, add wine, stock, thyme, salt, and pepper. Bring to a simmer, cover, and cook in the oven for 35 minutes or until leeks are tender.

Once tender, top with parmesan cheese and cook for another 3-5 minutes or until cheese has melted. Serve immediately.

Braised Leeks – HmF

Gather all ingredients and equipment.

Preheat oven to 350°F (180°C).

Trim leeks removing the dark green leaves and peeling off the tough outer layer.

Cut leeks lengthwise, leaving each half with root attached. Clean between the layers thouroughly under cold running water to remove sand and grit. Once clean, cut roots off.

Heat a medium oven-proof sauté pan over medium heat. Add olive oil.

Once oil is hot, add the garlic and the leeks, cut side down, in a SINGLE LAYER. You may have to do this in batches based on the size of your pan and the size of the leeks. Cook for 3-4 minutes until leeks have lightly browned.

Flip leeks and cook for another 3 minutes to lightly brown.

Once all of the leeks are browned on both sides, add wine, stock, thyme, salt, and pepper. Bring to a simmer, cover, and cook in the oven for 35 minutes or until leeks are tender.

Once tender, top with parmesan cheese and cook for another 3-5 minutes or until cheese has melted. Serve immediately.

Spicy Smashed Cucumber Salad – HmF – Virtual

Gather all ingredients and equipment.

In a small bowl, make the dressing by combining soy sauce, vinegar, sesame oil, garlic, ginger, sugar, and red pepper flakes. Set aside.

Cut cucumbers crosswise in half, then cut lengthwise in half to create 8 pieces roughly 4 inches long.

On your cutting board, place a cucumber piece cut side down. Lay the blade of the knife flat on top of the cucumber. Using the heel of your other hand, press down to smash the cucumber and crack the skin. The flesh will begin to break, seperating the seeds.

Repeat on all cucumber pieces. Once smashed, break or slice diagonally into bite size pieces.

In a medium bowl, toss the cucumbers with the dressing.

Top with toasted peanuts and cilantro to serve.

Spicy Smashed Cucumber Salad

Gather all ingredients and equipment.

In a small bowl, make the dressing by combining soy sauce, vinegar, sesame oil, garlic, ginger, sugar, and red pepper flakes. Set aside.

Cut cucumbers crosswise in half, then cut lengthwise in half to create 8 pieces roughly 4 inches long.

On your cutting board, place a cucumber piece cut side down. Lay the blade of the knife flat on top of the cucumber. Using the heel of your other hand, press down to smash the cucumber and crack the skin. The flesh will begin to break, seperating the seeds.

Repeat on all cucumber pieces. Once smashed, break or slice diagonally into bite size pieces.

In a medium bowl, toss the cucumbers with the dressing.

Top with toasted peanuts and cilantro to serve.

Sweet and Sour Tofu with Peppers – HmF

For the Tofu

Gather all ingredients and equipment.

Drain tofu from package. Slice to one inch thickness and place on a paper towel-lined plate or tray.

Place another layer of paper towels on top of the tofu. Stack another plate/tray of similar size on top of the tofu and paper towels. Add weight in order to press out water. Let sit for 20 minutes, changing the paper towels as needed. Cut into 1/2″ diced cubes.

In a medium sized bowl, whisk together the eggs.

Arrange an assembly line as follows: first a bowl with the tofu, second the bowl with the scrambled eggs, then third a bowl with the cornstarch.

Place the tofu into the egg mixture to fully coat the pieces. Then coat each piece in the cornstarch. Make sure all sides of the tofu have been coated and shake off any excess. Set the breaded tofu on a plate or a small baking sheet.

Preheat a medium skillet over medium heat. Once the pan is hot, add in 1 1/2 teaspoons of the canola oil.

Place the tofu one by one into the hot skillet and allow to form a golden brown crust on the bottom before flipping it. Be sure to not crowd the pan – if the tofu pieces touch each other they will not get crispy. You will probably need to cook in multiple batches.

When the tofu is crispy, remove and place on a plate or baking sheet lined with paper towels to absorb excess oil. Use the remaining oil in subsequent batches, if needed.

Set aside (keeping warm).

For the Sautéed Vegetables and the Sweet & Sour Sauce

Preheat a medium sauté pan on medium-high heat. Once the pan is hot add 1 teaspoon of oil.

Add the onion and pepper to the pan. Cook until soft, about 5-7 minutes, stirring occasionally.

While the onions and peppers are cooking, make the sauce. In a small bowl combine the orange juice, soy sauce (or tamari), rice vinegar, tomato paste, brown sugar, ground ginger, garlic powder, and cornstarch. Whisk to combine very well.

When the onions and peppers are soft, add the pineapple and 2 Tbsp of water. The water will help the vegetables to cook down more and provide some steam to your pan. Continue to cook until the vegetables are very tender and most of the water has evaporated.

Pour in the sweet & sour sauce and the cooked tofu. Stir to evenly coat tofu and vegetables in the sauce. Allow the sauce to come to a simmer and cook for about 3 minutes, or until the sauce has thickened.

Remove from the heat and serve over brown rice or enjoy on its own. Optional: Garnish with sliced green onions and toasted sesame seeds.

Shaved Asparagus Salad – HmF – Virtual

Gather all ingredients and equipment.

After trimming the woody asparagus ends, use a vegetable peeler to peel asaparagus ribbons lengthwise from each spear, getting 3-4 ribbons per spear. Chop remaining center of stalks crosswise into 1/4 inch rounds. Place in bowl.

Use a peeler to shave the parmesan and set aside.

Drizzle with asparagus with oil, lemon juice, salt, and pepper. Top with parmesan cheese and toss to combine. Serve.